Whole30 Frango Empanado (Breaded Chicken)
Elevate your chicken dinner game with this Whole30 Frango Empanado, a mouthwatering breaded chicken recipe that’s as wholesome as it is flavorful. Perfectly tender chicken cutlets are coated in a crispy, golden crust made from almond and coconut flours, seasoned with aromatic spices like paprika, garlic, and onion powder. This recipe is entirely grain- and gluten-free, staying true to Whole30 guidelines while delivering on taste. Pan-fried to perfection in heart-healthy olive oil, these cutlets boast a satisfying crunch and rich, savory flavor. With a quick 20-minute prep time and a cook time of just 15 minutes, it’s an easy, weeknight-friendly dish that will impress the whole family. Serve it hot with a squeeze of fresh lemon for a zesty finish, and enjoy a healthy, protein-packed meal that doesn’t skimp on indulgence.
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Ingredients
- 2 large Chicken breasts
- 0.5 cup Almond flour
- 0.25 cup Coconut flour
- 2 large Eggs
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 1 teaspoon Sea salt
- 0.5 teaspoon Black pepper
- 3 tablespoons Olive oil
- 4 pieces Lemon wedges
Directions
Step 1
Begin by slicing each chicken breast in half horizontally to create thinner cutlets. This will help them cook evenly and quickly.
Step 2
In a shallow bowl, whisk the eggs until well beaten and set aside.
Step 3
In another shallow dish, combine the almond flour, coconut flour, garlic powder, onion powder, paprika, salt, and black pepper. Mix well to ensure the spices are distributed evenly.
Step 4
Dip each chicken cutlet into the egg mixture, allowing any excess to drip back into the bowl.
Step 5
Press the egg-coated chicken into the flour mixture, making sure it is completely covered on both sides. Gently shake off any excess coating.
Step 6
In a large skillet, heat the olive oil over medium-high heat until shimmering.
Step 7
Carefully place the breaded chicken into the skillet, cooking for about 3-4 minutes on each side or until the crust is golden brown and the chicken is cooked through. Ensure the internal temperature reaches 165°F (75°C) for safety.
Step 8
Once cooked, transfer the chicken to a plate lined with paper towels to drain any excess oil.
Step 9
Serve the Whole30 Frango Empanado hot, garnished with lemon wedges for an added burst of freshness.
Nutrition Facts
| Serving size | (667.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1611.1 |
| Total Fat 94.6g | 0% |
| Saturated Fat 19.5g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 700.7mg | 0% |
| Sodium 2797.5mg | 0% |
| Total Carbohydrate 38.2g | 0% |
| Dietary Fiber 19.7g | 0% |
| Total Sugars 5.6g | |
| Protein 152.6g | 0% |
| Vitamin D 82IU | 0% |
| Calcium 233.2mg | 0% |
| Iron 9.1mg | 0% |
| Potassium 471.5mg | 0% |
Source of Calories