Pepita Parmesan Chicken with Sweet Potatoes

Pepita Parmesan Chicken with Sweet Potatoes
Susan Irby


  • large sweet potatoes, peeled and cut into 1-inch cubes
  • 2 1/2 Tablespoons  coconut oil
  • 10  sprigs thyme
  • 1 Teaspoon  sea salt
  • 1 1/2 Teaspoon  white pepper
  • 1/2 Cup  pumpkin seeds, crushed
  • 1/4 Cup  freshly grated Parmesan
  • large egg whites
  • 1/4 Cup  low-fat milk
  •   Four 5-ounce chicken breasts

Looking to add a layer of crunch to chicken breasts? Then try this recipe, which ditches the usual breadcrumbs for rich, tasty pumpkin seeds. Served with a side of roasted sweet potatoes, this is a meal that packs a nutritional punch. Substitute fish or pork for the chicken, if desired.

Click here to see 15 Easy Chicken Dinner Recipes.


Preheat the oven to 350 degrees. Line 2 baking sheets with parchment paper. 

Toss the sweet potatoes with 1 ½ tablespoons of the coconut oil, thyme, salt, and 1 teaspoon of the pepper. Place on 1 of the prepared baking sheets. Bake in the oven until the sweet potatoes are fork-tender, for 45 minutes. 

In a small mixing bowl, toss together the remaining pepper, crushed pumpkin seeds, and Parmesan. In another bowl, mix together the egg whites and milk. Dredge the chicken breasts in the egg white-milk mixture, then lightly coat each with the pumpkin seed mixture.

Heat the remaining coconut oil over medium-high heat in a large nonstick skillet. Add the chicken and brown on each side, about 5 minutes per side. Transfer to a baking sheet or baking dish and bake in the oven until done, about 10 minutes.

To serve, place ¾ cup roasted sweet potatoes onto a serving plate and serve with 1 cooked chicken breast . 


Calories per serving:

530 calories

Dietary restrictions:

High Fiber

Daily value:



  • Fat 91g 140%
  • Carbs 125g 42%
  • Saturated 46g 231%
  • Fiber 24g 97%
  • Trans 0g
  • Sugars 26g
  • Monounsaturated 22g
  • Polyunsaturated 17g
  • Protein 214g 428%
  • Cholesterol 623mg 208%
  • Sodium 4,362mg 182%
  • Calcium 765mg 76%
  • Magnesium 705mg 176%
  • Potassium 4,966mg 142%
  • Iron 16mg 91%
  • Zinc 12mg 82%
  • Phosphorus 2,645mg 378%
  • Vitamin A 3,817µg 424%
  • Vitamin C 62mg 103%
  • Thiamin (B1) 1mg 62%
  • Riboflavin (B2) 2mg 137%
  • Niacin (B3) 69mg 345%
  • Vitamin B6 7mg 343%
  • Folic Acid (B9) 111µg 28%
  • Vitamin B12 2µg 30%
  • Vitamin D 1µg 0%
  • Vitamin E 4mg 18%
  • Vitamin K 12µg 16%
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