Parmesan-Crusted Chicken with Caesar Salad

Why This Works for Intermittent Fasting

This meal delivers approximately 55g of protein per serving from the chicken and parmesan coating — ideal for muscle preservation and sustained satiety after an extended fast. The fat from the egg, parmesan, and olive oil Caesar dressing provides slow-burning energy without spiking blood sugar. It comes together in under 40 minutes, making it a reliable option for breaking a fast in the early evening.

Ingredients

For the chicken:

• 2 large chicken breasts (approx. 200g each)
• 50g grated parmesan
• 30g almond flour
• 1 tsp garlic powder
• 1 tsp dried Italian herbs (oregano, thyme, basil)
• 1 egg, beaten
• 2 tbsp olive oil
• Salt and black pepper

For the Caesar salad:

• 2 romaine lettuce hearts, roughly chopped
• 30g parmesan, shaved or coarsely grated
• 4 anchovy fillets (optional but strongly recommended)
• Salt and black pepper to taste

For the Caesar dressing:

• 3 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard (check label: no added sugar)
• 1 small garlic clove, finely minced or pressed
• 2 tbsp grated parmesan
• Salt and pepper to taste

Instructions

1. Preheat your oven to 200°C (180°C fan / 400°F). Line a baking tray with parchment paper.
2. In a shallow bowl, combine grated parmesan, almond flour, garlic powder, and dried herbs. Season generously with salt and pepper.
3. Beat the egg in a separate shallow bowl.
4. Pat the chicken breasts thoroughly dry with paper towel. Dip each breast in the beaten egg, letting excess drip off, then press firmly into the parmesan mixture, coating all sides well.
5. Heat olive oil in an oven-safe frying pan over medium-high heat. When hot, sear the coated chicken for 2–3 minutes per side until golden and set.
6. Transfer the pan to the preheated oven (or move chicken to the prepared baking tray) and bake for 18–22 minutes, until the internal temperature reaches 74°C (165°F) and the coating is deep golden and crispy.
7. While the chicken bakes, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, and grated parmesan to make the dressing. Taste and season well with salt and pepper.
8. Toss the chopped romaine with the dressing until evenly coated. Top with shaved parmesan and anchovy fillets if using.
9. Remove chicken from the oven and rest for 3 minutes, then slice diagonally and serve alongside the Caesar salad.

Nutrition Per Serving

Fasting Compatibility

This meal works well with 16:8, 18:6, and OMAD protocols. The combination of high protein and fat delivers lasting satiety, making it suitable as the primary or only meal of the day. It contains no sugar, no starch, and no grains, keeping blood glucose stable after breaking the fast. For OMAD, serve with an additional side of roasted broccoli or asparagus to increase volume.

Related Recipes

• Chicken caesar salad without croutons
• Baked chicken breast with sun-dried tomatoes and olives
• Bacon-wrapped chicken thigh salad

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.