High Protein Frango Empanado (Breaded Chicken)
Discover a healthier, protein-packed twist on a classic Brazilian dish with this High Protein Frango Empanado (Breaded Chicken) recipe. Perfectly seasoned chicken breasts are coated in a unique breading blend of unflavored whey protein powder, Panko breadcrumbs, and Parmesan cheese, delivering a satisfying crunch and extra nutrients in every bite. Combined with a creamy mixture of egg whites and Greek yogurt, this baked version skips the oil-heavy frying process for a golden, crispy crust that's lighter yet equally irresistible. Ideal for meal preppers, fitness enthusiasts, or anyone seeking comfort food with a nutritious upgrade, this recipe is quick to prepare and loaded with flavor. Serve with your favorite healthy sides for a wholesome, protein-rich meal the entire family will love.
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Ingredients
- 4 pieces chicken breasts
- 3 whole egg whites
- 0.5 cup Greek yogurt
- 0.5 cup whey protein powder, unflavored
- 1 cup Panko breadcrumbs
- 0.25 cup Parmesan cheese, grated
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 as needed olive oil spray
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Step 2
Pound the chicken breasts to an even thickness using a meat mallet to ensure even cooking.
Step 3
In a bowl, whisk together the egg whites and Greek yogurt until smooth.
Step 4
In a separate shallow dish, combine the whey protein powder, Panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper.
Step 5
Dip each chicken breast into the egg white mixture, ensuring it is fully coated, then press it into the breadcrumb mixture, making sure to cover all sides.
Step 6
Place the breaded chicken on the prepared baking sheet. Spray the tops lightly with olive oil spray to promote browning and crispiness.
Step 7
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
Step 8
Allow the chicken to rest for a few minutes before serving. Enjoy your high protein Frango Empanado with your favorite sides!
Nutrition Facts
| Serving size | (1117.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2045.5 |
| Total Fat 39.8g | 0% |
| Saturated Fat 15.2g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 636.0mg | 0% |
| Sodium 3955.6mg | 0% |
| Total Carbohydrate 62.7g | 0% |
| Dietary Fiber 3.2g | 0% |
| Total Sugars 15.8g | |
| Protein 344.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1012.2mg | 0% |
| Iron 8.4mg | 0% |
| Potassium 1013.9mg | 0% |
Source of Calories