Baked Chicken Breast

Marinating chicken in a buttermilk mixture before coating in whole-wheat breadcrumbs gives it an extra boost of flavor in this diabetic-friendly dinner recipe.

Prep Time:
15 mins
Additional Time:
2 hrs 20 mins
Total Time:
2 hrs 35 mins
4 servings


  • cup buttermilk

  • ½ teaspoon paprika

  • ¼ teaspoon salt

  • ¼ teaspoon black pepper

  • teaspoon crushed red pepper

  • 2 (8 ounce) skinless, boneless chicken breast halves, halved crosswise

  • ¾ cup whole-wheat panko bread crumbs or regular panko bread crumbs

  • 1 ½ teaspoons onion powder

  • ¾ teaspoon garlic powder

  • ¾ teaspoon paprika

  • teaspoon salt

  • teaspoon black pepper

  • Nonstick cooking spray

  • 1 Snipped fresh parsley


  1. In a medium bowl combine buttermilk, the 1/2 teaspoon paprika, the 1/4 teaspoon salt, the 1/4 teaspoon black pepper and the crushed red pepper. Place chicken in a large resealable plastic bag set in a shallow dish. Pour buttermilk mixture over chicken in bag. Seal bag; turn to coat chicken. Marinate in the refrigerator at least 2 hours or up to 8 hours, turning occasionally.

  2. Preheat oven to 425 degrees F. Line a baking sheet with foil. Place a rack on top of the foil; set aside. Drain chicken well. Discard buttermilk mixture.

  3. In a shallow dish combine panko, onion powder, garlic powder, the 3/4 teaspoon paprika, the 1/8 teaspoon salt and the 1/8 teaspoon black pepper; mix well. Add chicken pieces to panko mixture, one piece at a time. Turn chicken pieces to coat all sides, pressing as needed to adhere panko mixture to chicken.

  4. Place chicken pieces on the prepared rack. Coat tops of chicken pieces with cooking spray. Bake, uncovered, about 20 minutes or until an instant-read thermometer inserted in center of each chicken piece registers 165 degrees F. (Do not turn chicken while baking.) If desired, sprinkle with parsley before serving.

Nutrition Facts (per serving)

194 Calories
4g Fat
13g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 ounces of chicken
Calories 194
% Daily Value *
Total Carbohydrate 13g 5%
Dietary Fiber 2g 7%
Total Sugars 1g
Protein 27g 54%
Total Fat 4g 4%
Saturated Fat 1g 4%
Cholesterol 73mg 24%
Vitamin A 292IU 6%
Vitamin C 2mg 2%
Folate 7mcg 2%
Sodium 261mg 11%
Calcium 27mg 2%
Iron 1mg 3%
Magnesium 26mg 6%
Potassium 385mg 8%

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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