This Pumpkin Seed Crusted Chicken is an easy and great way to make delicious chicken. Crunchy pumpkin seeds are little powerhouses of nutrition and using them instead of breadcrumbs changes a pretty ho-hum dish into something special — a deliciously moist chicken in a crisp, nutty coating packed with cancer-fighting nutrients.
15 min prep
- 1 cup hulled pumpkin seeds (pepitas)
- 1 teaspoon salt
- 3 tablespoons freshly grated Parmesan
- 2 teaspoons fresh oregano, chopped
- ¼ teaspoon paprika
- 4 tablespoons olive oil, divided
- 4 (4 ounce) chicken breasts
- Chop the pumpkin seeds finely or add to a food processor with salt, parmesan, oregano, and paprika. Transfer to a plate.
- Brush or rub roughly 1 tablespoon of oil on each chicken breast. Coat the chicken in the pumpkin seed mixture, pressing to adhere. Place the crusted chicken onto a plate. Repeat for all the chicken breasts.
- Heat 1 tablespoon of olive in a wide skillet over medium-high heat. Add the chicken (in batches if needed so as not to crowd the pan), cooking for 5 minutes on each side, or until fully cooked depending on the thickness of chicken.
- Transfer the chicken to a plate and serve immediately.
You can also bake this chicken in the oven. Lightly grease a sheet pan and heat it in a preheated 400-degree oven for 10 minutes. Lay the chicken on the heated pan and bake for 10 minutes, flipping the pieces after 7 to 8 minutes. If the chicken breasts are thick, bake for a further 5 minutes or until firm to the touch.
Nutrition Facts (per serving)
Calories: 484; Fat: 40g; Saturated Fat: 8g; Polyunsaturated Fat: 10g; Monounsaturated Fat: 19g; Carbohydrates: 4g; Sugar: 1g; Fiber: 2g; Protein: 31g; Sodium: 388mg
Registered Dietitian Approved
Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Researchand the American Cancer Society.
This recipe was originally published on Cook for Your Life. It is used by permission.