A crispy golden chicken breast stuffed with lean ham and gooey melted cheese, coated in a high-protein crust, then pan-seared and oven-finished until perfectly juicy. Inspired by the picture, this version keeps the crunchy exterior while using anti-inflammatory ingredients like extra virgin olive oil, garlic, paprika, oregano, and turmeric.
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4
Ingredients
For the Chicken
4 large boneless, skinless chicken breasts (about 7 oz/200 g each)
8 thin slices nitrate-free lean deli ham
4 low-fat mozzarella cheese sticks (or 6 oz reduced-fat mozzarella cut into sticks)
1 tsp sea salt
1 tsp black pepper
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika
½ tsp turmeric
1 tsp dried oregano
High-Protein Coating
¾ cup unflavored whey protein isolate
¾ cup finely grated Parmesan cheese
2 large eggs
2 tbsp Greek yogurt
1 tsp Dijon mustard
1½ cups high-protein panko crumbs (or crushed protein crisps)
For Cooking
2 tbsp extra virgin olive oil
Olive oil spray
Optional Garlic Herb Yogurt Sauce
¾ cup plain non-fat Greek yogurt
1 garlic clove, finely grated
1 tbsp lemon juice
1 tsp Dijon mustard
1 tsp chopped parsley
Salt and black pepper to taste
Instructions
- Prepare the Chicken
Butterfly each chicken breast and gently pound to an even ½-inch thickness between two sheets of plastic wrap.
- Season
Season both sides with:
Salt
Black pepper
Garlic powder
Onion powder
Smoked paprika
Turmeric
Oregano
- Add the Filling
Lay two slices of ham over each chicken breast.
Place one mozzarella stick in the center.
Roll the chicken tightly around the filling and secure with toothpicks if necessary.
- Prepare the Breading Station
Bowl 1
Whey protein isolate
Bowl 2
Eggs
Greek yogurt
Dijon mustard
Whisk until smooth.
Bowl 3
Mix together:
Parmesan
High-protein panko crumbs
- Coat the Chicken
Roll each stuffed chicken in:
Whey protein
Egg mixture
Protein-Parmesan coating
Press firmly so the coating adheres well.
- Pan Sear
Heat olive oil over medium heat.
Cook each chicken roll for about 2–3 minutes per side until beautifully golden.
- Bake
Transfer to a parchment-lined baking tray.
Lightly spray with olive oil.
Bake at 375°F (190°C) for 20–25 minutes, or until the internal temperature reaches 165°F (74°C).
Rest for 5 minutes before slicing.
Garlic Yogurt Sauce
Whisk together:
Greek yogurt
Garlic
Lemon juice
Dijon
Parsley
Salt
Pepper
Serve over the crispy chicken just before eating.
Serving Suggestions
Pair with:
Garlic mashed cauliflower
Roasted broccoli
Green beans
Mixed salad with olive oil vinaigrette
Steamed asparagus
Brussels sprouts
Storage
Refrigerator: Up to 4 days in an airtight container.
Freezer: Up to 2 months.
Reheating: Bake at 350°F (175°C) for 10–12 minutes or air fry at 350°F for 5–6 minutes to restore crispiness.
Nutrition (Per Serving)
Calories: ~520
Protein: 48 g
Carbohydrates: 10 g
Fiber: 2 g
Net Carbs: 8 g
Fat: 28 g
Saturated Fat: 9 g
Cholesterol: 190 mg
Sodium: 780 mg
This recipe closely matches the appearance in the picture, with a crispy golden coating, layers of ham and stretchy melted mozzarella in the center, while boosting the protein and incorporating anti-inflammatory herbs and spices.