Chia Seed Crusted Chicken Recipe – A Healthy, Crunchy

If you’re looking for a nutritious and delicious way to enjoy chicken, this Chia Seed Crusted Chicken Recipe is a must-try. It combines the lean protein of chicken with the superfood benefits of chia seeds, offering a crunchy, flavorful, and satisfying meal. Chia seeds are packed with omega-3 fatty acids, fiber, and antioxidants, making this dish not only tasty but also incredibly healthy. This recipe is perfect for those following a low-carb, gluten-free, or high-protein diet.

The chia seed crust adds a nutty and crunchy texture to the chicken, while a blend of spices enhances its flavor. Whether baked or pan-fried, this dish makes an excellent main course for a wholesome lunch or dinner. Pair it with a fresh salad, steamed vegetables, or a light dipping sauce for a balanced meal.

---

Nutritional Information (Per Serving)

• Calories: 280 kcal
• Protein: 35g
• Carbohydrates: 8g
• Fats: 12g
• Fiber: 5g
• Sodium: 320mg
• Omega-3 Fatty Acids: High

---

Recipe Details

• Prep Time: 15 minutes
• Active Time: 20 minutes
• Resting Time: 5 minutes
• Total Time: 40 minutes
• Cuisine: Healthy, Low-Carb, Gluten-Free
• Course: Main Course
• Servings: 4

---

Equipment Needed

• Mixing bowls
• Whisk or fork
• Shallow plate
• Baking sheet (if baking)
• Non-stick frying pan (if pan-frying)
• Tongs
• Meat thermometer (optional)

---

Ingredients

• 4 boneless, skinless chicken breasts
• ½ cup chia seeds
• ¼ cup almond flour (or breadcrumbs for a crispier texture)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon smoked paprika
• ½ teaspoon black pepper
• ½ teaspoon sea salt
• ½ teaspoon dried oregano or thyme
• 1 large egg
• 2 tablespoons milk (or dairy-free alternative)
• 2 tablespoons olive oil (if pan-frying)

---

Instructions

Step 1: Prepare the Chicken

1. Pat the chicken breasts dry with a paper towel. If they are thick, pound them lightly to ensure even cooking.
2. Season the chicken breasts with a little salt and pepper on both sides.

Step 2: Make the Chia Seed Crust

1. In a shallow plate, mix chia seeds, almond flour (or breadcrumbs), garlic powder, onion powder, smoked paprika, dried oregano, salt, and black pepper. This creates a flavorful and crunchy coating.

Step 3: Prepare the Egg Wash

1. In a separate bowl, whisk together the egg and milk until well combined. This will help the chia seed mixture adhere to the chicken.

Step 4: Coat the Chicken

1. Dip each chicken breast into the egg mixture, ensuring it is fully coated.
2. Transfer the chicken to the chia seed mixture and press firmly to coat all sides. Make sure the seeds stick well to the chicken.

Step 5: Cooking the Chicken

Option 1: Baking Method (Healthier Option)

1. Preheat your oven to 400°F (200°C).
2. Place the coated chicken on a lightly greased baking sheet.
3. Bake for 20-25 minutes, flipping halfway through, until the internal temperature reaches 165°F (75°C).
4. Let the chicken rest for 5 minutes before serving.

Option 2: Pan-Frying Method (For Extra Crispiness)

1. Heat 2 tablespoons of olive oil in a non-stick pan over medium heat.
2. Add the chia-crusted chicken breasts and cook for 4-5 minutes per side, or until golden brown and crispy.
3. Lower the heat and cover the pan for another 2-3 minutes to ensure the chicken cooks through.
4. Use a meat thermometer to check if the internal temperature has reached 165°F (75°C).

---

Serving Suggestions

• Serve the Chia Seed Crusted Chicken with a side of roasted vegetables, fresh salad, or quinoa for a balanced meal.
• Pair with a light yogurt-based dip, avocado dressing, or lemon-garlic aioli for added flavor.
• Add sliced chicken over a bed of leafy greens with a vinaigrette dressing for a nutritious salad.

---

Storage & Reheating Tips

• Refrigeration: Store leftovers in an airtight container for up to 3 days.
• Freezing: Freeze the cooked chicken in a ziplock bag for up to 2 months.
• Reheating: Bake at 350°F (175°C) for 10 minutes or pan-fry for a few minutes to restore crispiness.

---

Why You’ll Love This Recipe

✔ Nutritious & High in Protein – Supports muscle growth and keeps you full longer.
✔ Gluten-Free & Low-Carb – Ideal for keto and clean eating diets.
✔ Crunchy & Flavorful – The chia seed crust adds a delightful texture.
✔ Easy & Quick – Takes less than 40 minutes from start to finish.
✔ Versatile – Can be baked or pan-fried, and served with various sides.

---

Final Thoughts

This Chia Seed Crusted Chicken Recipe is a fantastic way to enjoy a healthy, protein-packed meal while benefiting from the superfood properties of chia seeds. Whether you bake it for a light, wholesome dish or pan-fry for extra crunch, this meal is sure to impress. Try it out and enjoy a guilt-free, delicious chicken dish that’s perfect for any occasion!