a serving of chicken, coated in a pumpkin seed crisp, sliced into three pieces

Flavor-Rich and Nutritious

You might not think of pumpkin seeds as chicken coating material, but these nutty, chewy kernels are every bit as tasty and versatile as almonds or pistachios in cooking. One of the most popular snacks in the world, pumpkin seeds (called pepitas in Mexico) add texture and a unique taste, and are one of the best sources of magnesium, zinc and amino acids available. This recipe has many levels of flavor, from a complex mix of sweet and tart via honey and balsamic, a Spanish flair of thyme, peppers and cumin, and the toasty appeal of pepitas.

Prep Instructions

  • Yield: 6 (4 oz.) servings
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes

Recipe Ingredients

  • 6 (4 oz.) chicken breast
  • 1 cup whole wheat Panko bread crumbs
  • 1/2 cup pumpkin seeds, toasted
  • 1 1/2 tablespoons fresh thyme, minced
  • 1/4 cup fresh parsley
  • 3/4 teaspoon paprika
  • 3/4 teaspoon granulated garlic
  • 1/2 teaspoon ground chipotle
  • 1 teaspoon ground cumin
  • 3/4 teaspoon kosher salt
  • 1/4 cup balsamic vinegar
  • 1/4 cup honey


  1. Follow the prep technique next to each ingredient.
  2. Preheat oven to 350˚F.
  3. Combine all dried ingredients together to make the breadcrumbs mixture.
  4. For basting: combine vinegar and honey. Pat dry chicken breasts and baste with balsamic mixture and coat with pumpkin breading (making sure to keep pumpkin mixture dry). Place chicken on a baking sheet with parchment paper and bake 15 to 20 minutes or until internal temperature reaches 165 degrees.

Nutritional Data

Calories: 238.34
Fat: 6.80 g
Saturated Fat: 1.69 g
Cholesterol: 75.94 mg
Sodium: 337.62 mg
Carbohydrates: 12.62 g
Fiber: 1.73 g
Sugars: 2.55 g
Protein: 30.95 g

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