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Crispy Rosemary Chicken Dijon - featured image

Crispy Rosemary Chicken Dijon: Meal Prep Lunches

  • Author: maria_scott
  • Total Time: 40 minutes
  • Yield: 4 servings 1x

Description

A juicy, crispy chicken breast recipe coated in rosemary, Dijon mustard, and panko breadcrumbs. Perfect for meal prep as it stays crunchy and flavorful even after refrigeration.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts
  • 1/2 cup Dijon mustard (such as Maille or Grey Poupon)
  • 2 tablespoons fresh rosemary, finely chopped
  • 1 cup panko breadcrumbs
  • 1/2 cup freshly grated Parmesan cheese
  • 2 large eggs, beaten
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon garlic powder
  • Salt and black pepper to taste

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and place a wire rack on top if available.
  2. Place chicken breasts between plastic wrap and pound to an even 1/2-inch thickness.
  3. In a small bowl, mix Dijon mustard, chopped rosemary, garlic powder, salt, and pepper. Brush generously over both sides of the chicken and let sit for 10 minutes.
  4. Set up a breading station with three shallow bowls: one with beaten eggs, one with panko mixed with Parmesan, and one with extra panko for a double coat.
  5. Dip chicken in eggs, then press firmly into the panko mixture. For extra crispiness, dip back in eggs and coat again with panko.
  6. Place chicken on the baking sheet or rack and brush tops lightly with olive oil.
  7. Bake for 20-25 minutes, flipping halfway through if not using a rack, until internal temperature reaches 165°F (74°C).
  8. Let chicken rest for 5 minutes before packing to prevent sogginess.

Notes

For a gluten-free option, substitute panko with almond flour or gluten-free breadcrumbs. For a dairy-free version, omit Parmesan and add extra panko or nutritional yeast. The chicken stays crispy for up to 4 days in the fridge. Reheat in an air fryer at 350°F for 3 minutes to restore crunch. Do not freeze as texture changes.

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Cuisine: American

Nutrition

  • Serving Size: 1 chicken breast
  • Calories: 350
  • Sugar: 1
  • Sodium: 600
  • Fat: 12
  • Saturated Fat: 3
  • Carbohydrates: 15
  • Fiber: 1
  • Protein: 40

Keywords: chicken meal prep, crispy chicken, rosemary chicken, dijon chicken, healthy lunch, high protein, gluten-free option, dairy-free option

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Find it online: https://foodestic.com/crispy-rosemary-chicken-dijon-meal-prep-lunches/