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:

564 calories

Dietary restrictions:

High Fiber Gluten Free, Wheat Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:



  • Fat 124g 191%
  • Carbs 125g 42%
  • Saturated 55g 274%
  • Fiber 24g 97%
  • Trans 1g
  • Sugars 26g
  • Monounsaturated 35g
  • Polyunsaturated 24g
  • Protein 165g 330%
  • Cholesterol 385mg 128%
  • Sodium 3,500mg 146%
  • Calcium 793mg 79%
  • Magnesium 671mg 168%
  • Potassium 3,832mg 109%
  • Iron 18mg 101%
  • Zinc 12mg 81%
  • Phosphorus 2,220mg 317%
  • Vitamin A 3,896µg 433%
  • Vitamin C 62mg 103%
  • Thiamin (B1) 1mg 56%
  • Riboflavin (B2) 2mg 90%
  • Niacin (B3) 62mg 312%
  • Vitamin B6 4mg 214%
  • Folic Acid (B9) 134µg 33%
  • Vitamin B12 3µg 44%
  • Vitamin D 3µg 1%
  • Vitamin E 3mg 16%
  • Vitamin K 12µg 16%
See detailed nutritional info Have a question about nutritional data? Let us know.
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