Pepita Parmesan Chicken with Sweet Potatoes

Pepita Parmesan Chicken with Sweet Potatoes
Staff Writer
Pepita Parmesan Chicken with Sweet Potatoes

Susan Irby

Pepita Parmesan Chicken with Sweet Potatoes

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, Pork Free, Alcohol Free, No Sugar Added

Daily value:



  • Fat 31g 48%
  • Carbs 31g 10%
  • Saturated 14g 69%
  • Fiber 6g 24%
  • Trans 0g
  • Sugars 6g
  • Monounsaturated 9g
  • Polyunsaturated 6g
  • Protein 41g 83%
  • Cholesterol 96mg 32%
  • Sodium 875mg 36%
  • Calcium 198mg 20%
  • Magnesium 168mg 42%
  • Potassium 958mg 27%
  • Iron 5mg 25%
  • Zinc 3mg 20%
  • Phosphorus 555mg 79%
  • Vitamin A 974µg 108%
  • Vitamin C 16mg 26%
  • Thiamin (B1) 0mg 14%
  • Riboflavin (B2) 0mg 22%
  • Niacin (B3) 16mg 78%
  • Vitamin B6 1mg 54%
  • Folic Acid (B9) 33µg 8%
  • Vitamin B12 1µg 11%
  • Vitamin D 1µg 0%
  • Vitamin E 1mg 4%
  • Vitamin K 3µg 4%
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