Lemon-Panko Chicken

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Juicy chicken breasts scented with oregano and paprika get coated with lemon zest and breadcrumbs to create a crispy, flavorful coating that will win you over every time. Serve over whole grains or with a side salad for a satisfying meal.

By
Wendy Lopez, MS, RD, CDCES
Portrait of Wendy Lopez
Wendy Lopez, MS, RD, CDCES
As a registered dietitian nutritionist, Wendy Lopez is passionate about accessible and inclusive nutrition education. She is the co-author of the cookbook 28-Day Plant-Powered Health Reboot, the co-host of the Food Heaven Podcast and the co-founder of Food Heaven, an online platform that provides resources on cooking, intuitive eating and body respect. She has a food and nutrition column in Self magazine and is a recipe developer for a number of national food brands.
EatingWell's Editorial Guidelines
Updated on September 20, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
lemon panko chicken
Photo: Ali Redmond
Active Time:
15 mins
Total Time:
30 mins
Servings:
4
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Soy-Free High-Protein
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Ingredients

  • 4 (4 ounce) thin-sliced boneless, skinless chicken breasts

  • ½ teaspoon dried oregano

  • ½ teaspoon paprika

  • ¼ teaspoon salt

  • 1 large egg, beaten

  • ⅓ cup whole-wheat panko breadcrumbs

  • ⅓ cup Italian-seasoned breadcrumbs

  • 1 tablespoon grated lemon zest

  • ¼ teaspoon cracked black pepper

  • Olive oil cooking spray

  • 2 tablespoons chopped fresh parsley

Directions

  1. Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper.

  2. Pat chicken dry and place in a medium bowl. Sprinkle both sides with oregano, paprika and salt.

  3. Place egg in a shallow bowl. Combine panko, Italian breadcrumbs, lemon zest and pepper in another shallow bowl.

  4. Dip one piece of chicken in the egg mixture. Dredge in the breadcrumb mixture, pressing to adhere. Place on the prepared baking sheet; repeat with the remaining chicken. Lightly coat both sides of the chicken with cooking spray. Bake, flipping once, until the breadcrumbs are golden and crisp and an instant-read thermometer inserted in the thickest part of the chicken registers 165°F, 8 to 9 minutes per side. Sprinkle with parsley.

Equipment

Parchment paper

Originally appeared: EatingWell.com, July 2022

Nutrition Facts (per serving)

213 Calories
5g Fat
12g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 chicken breast
Calories 213
% Daily Value *
Total Carbohydrate 12g 4%
Dietary Fiber 1g 4%
Total Sugars 1g
Protein 29g 58%
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 129mg 43%
Vitamin A 405IU 8%
Vitamin C 4mg 4%
Vitamin D 11IU 3%
Vitamin E 1mg 4%
Folate 20mcg 5%
Vitamin K 32mcg 27%
Sodium 365mg 16%
Calcium 41mg 3%
Iron 1mg 6%
Magnesium 36mg 9%
Potassium 419mg 9%
Zinc 1mg 9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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