Crispy Pumpkin Seed Chicken

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Serves: 6

Prep Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes


  • cup whole wheat panko*
  • cup toasted pumpkin seeds, crushed, or pulse in a food processor three to five times
  • 1 tablespoons fresh thyme, minced
  •   tablespoons fresh parsley, chopped
  • teaspoon paprika
  • teaspoon chipotle pepper (ground) 
  • teaspoon granulated garlic 
  • 1 teaspoon cumin 
  • cup balsamic vinegar 
  • 1/3 cup honey 
  • 6 four-ounce chicken breasts

*Gluten Free substitution - use your favorite sugar-free, gluten-free cereal crushed or use additional crushed pumpkin seeds in place of the panko. 


  1. Combine all dried ingredients together to make the breadcrumbs.
  2. For basting: Combine wet ingredients together (balsamic and honey).
  3. Pat dry chicken breasts and baste with balsamic mixture.
  4. Coat with pumpkin breading, making sure to keep pumpkin mixture dry.
  5. Place chicken on a baking sheet pan lined with parchment paper and bake at
  6. 350 degrees for 15 minutes or until internal temperature reaches 165 degrees. 

Nutritional Facts (Per 4oz serving):
Calories: 259
Fat: 10.2g
Saturated fat: 1.2g
Cholesterol: 48.7mg
Sodium: 72.5mg
Carbohydrates: 18.7g
Fiber: 1.4g
Sugar: 5.0g 
Protein: 24.3g 

Recipe provided by Edwin Cabrera, Executive Chef, AdventHealth Center for Nutritional Excellence.

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