Chia Chicken Strips

8 45 428
Ingredients Minutes Calories
Prep Cook Servings
30 min 15 min 6
Chia Chicken Strips
Health Highlights
Theses freezer-friendly chicken strips can be made in advance, baked just before popping them in the lunch box for a quick and healthy protein.


5 breast Chicken breast, boneless, skinless
1 cup Greek yogurt, plain, 2% M.F.
1 tbsp Grainy mustard
2 cup Panko bread crumbs (whole grain)
1/4 cup Chia seeds
2 tsp Sage, ground
2 tsp Kosher salt
1 dash Black pepper


  1. Preheat the oven to 400°F and line a baking sheet with parchment paper. Combine the panko, chia, sage, salt and several grinds of pepper in a medium bowl and stir well. 
  2. Dredge the chicken into the panko mixture and coat all sides well. Place on the baking sheet and repeat with the remaining chicken. Bake for 15–20 minutes or until cooked through and panko turn golden. 


Advanced Preparation

1 day prior [optional], Chicken breast, boneless, skinless 5 breast

To prepare the chicken: Rinse the chicken under cold water and pat dry. Slice each breast into strips and set aside. Combine the yogurt and mustard in a bowl; add the chicken and allow it to marinate for a minimum of 30 minutes or up to 8 hours. 




Nutrition Facts

Per Portion

Calories 428
Calories from fat 96
Calories from saturated fat 20.4
Total Fat 10.7 g
Saturated Fat 2.3 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 2.5 g
Cholesterol 144 mg
Sodium 1174 mg
Potassium 828 mg
Total Carbohydrate 31 g
Dietary Fiber 4.8 g
Sugars 3.7 g
Protein 54 g

Dietary servings

Per Portion

Grain 1.0
Meat 2.2
Meat Alternative 0.3
Milk Alternative 0.2

Energy sources