High Protein Crispy Breaded Chicken Sandwich

Elevate your sandwich game with this High Protein Crispy Breaded Chicken Sandwich, a wholesome twist on a beloved classic! Perfectly tender chicken breasts are coated in a unique breading made with whole wheat breadcrumbs and whey protein powder, delivering a high-protein punch while maintaining an irresistible crunch. Seasoned with garlic, paprika, and black pepper, the flavor-packed chicken is pan-fried to golden perfection, then nestled into lightly toasted whole wheat hamburger buns. Fresh lettuce, juicy tomato slices, and a smear of light mayonnaise complete this balanced and satisfying meal. Whether you're meal-prepping or craving a guilt-free indulgence, this nutritious yet hearty sandwich promises to keep you fueled and full of flavor.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 2 pieces egg whites
• 1 cup whole wheat breadcrumbs
• 0.5 cup whey protein powder
• 0.5 cup all-purpose flour
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 0.5 teaspoon black pepper
• 0.5 teaspoon salt
• 3 tablespoons canola oil
• 4 pieces whole wheat hamburger buns
• 4 leaves lettuce
• 1 large tomato
• 4 tablespoons light mayonnaise

Directions

Step 1

Begin by slicing each chicken breast horizontally to create four thin, even pieces. Lightly pound the chicken pieces until they are about 1/2 inch thick.

Step 2

In a shallow bowl, whisk the egg whites until frothy.

Step 3

In another shallow dish, combine the whole wheat breadcrumbs, whey protein powder, garlic powder, paprika, black pepper, and salt.

Step 4

Place the all-purpose flour in a separate shallow plate or dish.

Step 5

Dredge each chicken piece in the flour, tapping off any excess. Dip it next into the egg whites, ensuring it is well-coated. Finally, dredge it in the breadcrumb mixture, pressing lightly to ensure the breadcrumbs adhere well.

Step 6

Heat the canola oil in a large skillet over medium heat. Once the oil is hot, place the breaded chicken pieces in the skillet.

Step 7

Cook each side for about 4-5 minutes, or until the chicken is golden brown and cooked through. Check that the internal temperature reaches at least 165°F.

Step 8

While the chicken is cooking, slice the tomato into 1/4 inch thick rings and prepare the lettuce leaves.

Step 9

Toast the whole wheat hamburger buns lightly until golden brown.

Step 10

Assemble the sandwiches by spreading a tablespoon of light mayonnaise on each bun half. Layer with a leaf of lettuce, a slice of tomato, and a crispy chicken piece.

Step 11

Top with the remaining bun halves and serve immediately while hot.

Nutrition Facts

Serving size	(1254.0g)

Amount per serving	% Daily Value*
Calories	2768.6

Total Fat 85.7g	0%
Saturated Fat 12.8g	0%
Polyunsaturated Fat 18.9g
Cholesterol 335.8mg	0%
Sodium 5710.0mg	0%
Total Carbohydrate 272.5g	0%
Dietary Fiber 32.9g	0%
Total Sugars 40.3g
Protein 216.4g	0%

Vitamin D 3.5IU	0%
Calcium 777.5mg	0%
Iron 21.9mg	0%
Potassium 2555.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.3%

Protein: 31.7%

Carbs: 40.0%