Need a healthy baked chicken breast recipe for dinner? This wheat germ chicken tastes even better than breaded chicken tenders.
wheat germ chicken
Have a picky eater in your house? I sure do. Which is why I can’t believe my kid was fooled by this wheat germ chicken.
She thought it was my classic breaded chicken breast (you know, the dip in egg and flour and bread crumbs?). But it’s really chicken breast brushed with avocado oil and dipped in wheat germ. Wheat germ! And she loved it. And I love it.
Scroll to the end for a how-to video and printable recipe.
more easy baked chicken breast recipes
- sheet pan lemon and chicken with broccoli
- extra crispy baked chicken strips
- baked popcorn chicken with Corn Flakes crust
healthy dinner idea
wheat germ health benefits
I know I make cookies and marshmallows, but I also eat my vitamins and minerals. Wheat germ is a great source of vegetable proteins, fiber, magnesium, zinc, thiamin, folate, potassium, Vitamin E, and phosphorus.
avocado oil benefits
Avocado oil is rich in Oleic acid and Lutein, and it can help lower cholesterol and blood pressure.
how to make wheat germ chicken
you will need:
- 1 1/2 pounds chicken breasts, cut into strips
- 2 tablespoons avocado oil
- 1/2 to 1 teaspoon coarse sea salt
- black pepper (optional)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 cup wheat germ
what to do:
Preheat oven to 400 degrees F. Place oven rack in top third of the oven. Line a baking sheet with parchment paper and place a wire rack on top. Spray with non-stick cooking spray (I used avocado oil spray).
Brush chicken with avocado oil. Sprinkle with half of the salt, pepper (if using), garlic powder, and paprika.
Flip the chicken over and repeat.
You may not use all of the avocado oil, just make sure to lightly brush both sides of each piece of chicken. If you are sensitive to the taste of salt, use only 1/2 teaspoon coarse sea salt in total. I prefer to salt my chicken well, so I use 1 teaspoon.
Pour the wheat germ on a plate. Dip each side of the the chicken in the wheat germ and arrange on the prepared baking tray.
Bake in the top third of the oven until the chicken is browned and the inside registers at least 165 degrees F on a meat thermometer, 17 to 20 minutes.
variations on wheat germ chicken
Personalize this wheat germ chicken to your own tastes. The most important steps are to brush both sides of the chicken with avocado oil, sprinkle it with salt and seasonings you like, then dip in wheat germ and bake on a wire rack.
Use more or less salt, depending on your preference. Try dried basil, oregano, rosemary or sage. Add red pepper flakes for heat. You can also mix some grated Parmesan cheese in with the wheat germ.
printable wheat germ chicken breast recipe
wheat germ chicken
Healthy and delicious wheat germ chicken is a baked chicken breast dinner recipe even picky eaters will love.
Ingredients
- 1 1/2 pounds chicken breasts, cut into strips
- 2 tablespoons avocado oil
- 1/2 to 1 teaspoon coarse sea salt
- black pepper (optional)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 cup wheat germ
Instructions
Preheat oven to 400 degrees F. Place oven rack in top third of the oven. Line a baking sheet with parchment paper and place a wire rack on top. Spray with non-stick cooking spray (I used avocado oil spray).
Brush chicken with avocado oil. Sprinkle with half of the salt, pepper (if using), garlic powder, and paprika. Flip the chicken over and repeat. You may not use all of the avocado oil, just make sure to lightly brush both sides of each piece of chicken. If you are sensitive to the taste of salt, use only 1/2 teaspoon coarse sea salt in total. I prefer to salt my chicken well, so I use 1 teaspoon.
Pour the wheat germ on a plate. Dip each side of the the chicken in the wheat germ and arrange on the prepared baking tray.
Bake in the top third of the oven until the chicken is browned and the inside registers at least 165 degrees F on a meat thermometer, 17 to 20 minutes.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 397Total Fat: 14gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 145mgSodium: 657mgCarbohydrates: 8gFiber: 2gSugar: 0gProtein: 56g
PIN FOR LATER:
Rose Mary George says
WOW! this looks so delicious and healthy!
Mondy says
I made this as dinner for two, & much to my surprise it came out really good. I like the way the wheat germ breaded the chicken breasts, as well as it’s texture. I seasoned the breasts as suggested, but I also added some onion powder, turmeric, & fresh basil. I also substituted the avocado oil with non-refined coconut oil. This is definitely something I’ll make again. It’s a pretty healthy recipe, all the ingredients are usually something I have on hand, & it takes minimal preptime. Thank you for sharing this recipe.
meaghanmountford says
That’s fantastic, thank you Mondy! I love the idea of adding fresh herbs. I’m going to try that!
Summer Yule says
This was excellent! I happen to have a lot of wheat germ, so I’ll be making this again for sure. The only change I made was dipping the chicken in egg instead of brushing with oil.
meaghanmountford says
That’s fantastic!! I’m going to try dipping in egg next.