High-Protein Onion Crunch Chicken

Onion Crunch Chicken leans into a classic American weeknight trick: a shatteringly crisp topping that turns simple seared chicken into something craveable. Greek yogurt and Dijon keep the breasts juicy while fried onions and Parmesan bake into a golden crust.

Serves 4 · 10 min prep · 22 min cook

Estimate for one serving

• 385 cal
• 48g protein
• 12g carbs
• 16g fat
• 3g fiber

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Ingredients

• 1.5 lb boneless skinless chicken breasts
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp onion powder
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• 1 cup crispy fried onions
• 1/3 cup grated Parmesan cheese
• 2 tbsp chopped fresh parsley

Instructions

1. 1Pat the chicken breasts dry with paper towels and place them on a cutting board. If any pieces are very thick, pound them gently to an even thickness so they cook evenly.
2. 2In a small bowl, stir together the garlic powder, smoked paprika, onion powder, salt, and black pepper. Rub the spice blend all over both sides of each chicken breast.
3. 3Heat a large oven-safe skillet over medium-high heat and add the olive oil. When the oil shimmers, lay the seasoned chicken in the pan in a single layer.
4. 4Sear the chicken without moving it for 3 to 4 minutes until the underside is golden brown. Flip and sear the second side for another 3 minutes.
5. 5While the chicken sears, stir the Greek yogurt and Dijon mustard together in a bowl until smooth. In a separate bowl, crush the crispy fried onions lightly with your hands and toss them with the grated Parmesan.
6. 6Remove the skillet from heat. Spread a thin, even layer of the yogurt-mustard mixture over the top of each chicken breast.
7. 7Press the onion-Parmesan mixture firmly onto the yogurt coating so it sticks in a crunchy layer. Transfer the skillet to a preheated 400°F oven.
8. 8Bake for 12 to 15 minutes, or until the chicken reaches 165°F in the thickest part and the onion topping is deep golden and crisp.
9. 9Rest the chicken in the pan for 3 minutes so the juices settle. Sprinkle with chopped parsley, then slice or serve whole with any pan juices spooned over the top.