Healthy Pecan-Crusted Baked Chicken

(5.0)
By Judy Capodanno
Published 2/7/2022
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic
Healthy Pecan-Crusted Baked Chicken

Heart healthy pecan crusted baked chicken contains deep, succulent flavor that turns standard weeknight fare into a spectacular main dish. A crisp, peppery coating studded with pecans makes this easy chicken dinner recipe repeat-worthy.

Total Time
45 minutes
Servings
4
Calories
358
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Why You’ll Love This Healthy Baked Pecan Crusted Chicken

When you’re looking for an easy but healthy chicken recipe the whole family will love, you can’t go wrong with this pecan crusted chicken. It’s simple to make but has lots of flavor, thanks to the addition of chopped pecans and spices along with the breadcrumbs. It’s a breaded chicken recipe that’s anything but boring and can stand alone or be used to top salads. It also makes for great meal prep (check out our blog for more chicken meal prep ideas). This chicken dish also has heart healthy benefits - it’s low sodium (198mg), low in saturated fat (2g) and low calorie (358 calories) but high protein (32g).

Baking breaded chicken is easy. Just halve and pound chicken breasts, dip them into an egg white mixture and coat the chicken in a combo of bread crumbs, chopped pecans and spices. Sear the chicken on each side until browned, then pop into a baking dish. Oven baked pecan crusted chicken breasts take just 10-12 minutes in a 350°F oven. You can also air fry breaded chicken for a crispier crust without the need for added oil.

Baked chicken recipes are as healthy or unhealthy as the ingredients that go along with the chicken. To make baked chicken healthier, use skinless chicken breasts and keep any coatings, marinades or sauces low in fat, sodium and sugar. Baking is a healthy way to cook because it doesn’t require much oil, but it is up to you how healthy the ingredients are that you add to the chicken before or after baking. We have many heart healthy chicken recipes on this site or you can adapt your own favorites by using fresh, wholesome ingredients and less salt and oil.

Looking for some tasty but healthy sides to round out a weeknight meal? Here are a few sides the whole family will enjoy:

Crispy chicken is finger-licking good! Here are a few other healthy but crispy chicken recipes you’re sure to like, too:

Health eCooks Cookbook on Amazon

Ingredients

Recipe yields 4 servings

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How to Make Pecan-Crusted Baked Chicken

  1. Step 1

    Preheat oven to 350°.

  2. Step 2

    Halve chicken breasts and pound with a mallet.

  3. Step 3

    In a medium bowl, whisk together egg whites, cornstarch and lemon juice. Pour into a shallow dish for dipping chicken.

  4. Step 4

    In another medium bowl, combine all crust mixture ingredients.

  5. Step 5

    Dip pounded chicken in dipping mixture, and dredge in crust mixture.

  6. Step 6

    Coat nonstick skillet with cooking spray. Place chicken in skillet, and cook on each side for 2 to 3 minutes, until firm to the touch and browned.

  7. Step 7

    Transfer chicken to a baking dish spritzed with cooking spray. Bake chicken approximately 10 to 12 minutes, until cooked through.

  8. Step 8

    Remove from pan and slice each chicken breast diagonally into 4 pieces. Serve immediately.

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Nutrition Facts

Serving Size:
4 oz chicken

358
Calories
18
g
Fat
66
mg
Cholesterol
198
mg
Sodium
18
g
Carbs
2
g
Sat. Fat
3
g
Fiber
32
g
Protein
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More Chicken Recipes You’ll Love

If you love chicken as much as we love chicken, you may be looking for other easy chicken dinner ideas to get dinner on the table fast. We have plenty of simple, healthy and low calorie chicken recipes to choose from, no matter what cuisine you’re in the mood for.

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