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Almond-crusted Greek yogurt chicken

Almond-Crusted Greek Yogurt Chicken

Chicken breasts coated in Greek yogurt and seasoned almond flour, seared and baked to 165°F (74°C), about 4.5 g net carbs per serving. Adapted from Mayo Clinic.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 335
Ingredients Method Notes

Ingredients
  

  • cooking spray for the baking sheet
  • 1 cup almond flour or finely ground almonds
  • 1 teaspoon dried thyme
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 cup plain whole-milk Greek yogurt
  • 4 boneless, skinless chicken breasts about 4 ounces each
  • 1 tablespoon olive oil

Method
 

  1. Heat the oven to 400°F (205°C). Lightly coat a baking sheet with cooking spray.
  2. In a shallow dish, mix the almond flour, thyme, onion powder, garlic powder, salt and pepper. Put the yogurt in a second shallow dish.
  3. Wash your hands. Pat the chicken dry with paper towels; do not rinse it.
  4. Coat each breast thinly on both sides with yogurt, then press it into the almond mixture until covered. Set the pieces on the baking sheet and wash your hands for at least 20 seconds.
  5. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and turn the heat to medium. Sear until the underside is golden brown, about 3 minutes, then turn and sear the other side for about 1 minute.
  6. Return the chicken to the baking sheet and bake for about 10 minutes, until a thermometer in the thickest part reads 165°F (74°C).
  7. Throw away leftover yogurt and almond mixture that touched raw chicken, and wash the dishes and counter in hot, soapy water.

Notes

About 4.5 g net carbs per serving. Adapted from Mayo Clinic's Almond-Crusted Chicken, with Greek yogurt in place of milk and almond flour in place of ground almonds and all-purpose flour. Nutrition counts all of the yogurt and almond flour, so it slightly overstates what ends up on the chicken. Refrigerate leftovers within 2 hours, eat within 3 to 4 days and reheat to 165°F (74°C).