Chicken Schnitzel doesn't have to leave your diet when it tastes this yum and it's good for you!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Serves: 2
Course: Dinner, Lunch, Main Course
Cuisine: Australian
Dietary Requirements: Gluten Free, Nut-Free


  • 200 g chicken breast cut in half lengthways
  • 1 tablespoon wholemeal flour or gluten free alternative
  • 2 tablespoons wholemeal breadcrumbs or gluten free alternative
  • 1/2 teaspoon garlic powder
  • 1/2 lemon zested
  • 1 tablespoon parmesan cheese grated
  • 2 tablespoons fresh parsley roughly chopped
  • 2 free range eggs
  • 2 tablespoons milk
  • 1/2 tablespoon extra-virgin coconut oil for frying
  • salt & pepper to taste

Ingredients for Chips

  • 2 potatoes cut into thick chips
  • 1/2 tablespoon extra-virgin olive oil
  • salt to taste

Ingredients for Serving

  • 2 cups mixed salad
  • 8 cherry tomatoes quartered
  • 2/3 cucumbers diced
  • 2 tablespoons fresh basil
  • 1/2 tablespoon extra-virgin olive oil
  • 1/2 lemon zested and juiced


  • Preheat oven to 180°C and line a tray with baking paper.
  • Place potato and oil in a large bowl and season with salt. Toss to combine and place on the baking tray in a single layer.
  • Bake for 25-30 minutes or until golden and tender.
  • Place flour on one plate.
  • On a second plate combine breadcrumbs, garlic powder, lemon zest, parmesan, parsley and season with salt and pepper.
  • Whisk egg and milk together in a shallow bowl.
  • Coat the chicken in the flour.
  • Dip the chicken into the egg mixture, then coat in the breadcrumb and parmesan mixture and set aside.
  • Repeat with remaining chicken.
  • Heat oil in a frying pan over medium-high heat.
  • Cook chicken, in batches, for 4-5 minutes on each side or until the chicken is golden and cooked through.
  • Combine rocket, tomatoes and cucumber in a large bowl.
  • To make the dressing place the basil, olive oil and lemon juice and zest in a blender and blitz until well combined.
  • Pour dressing over salad and toss well to combine.
  • Serve salad with chips and top with schnitzel.
Nutrition Facts
Chicken Schnitzel
Amount Per Serving
Calories 504.3 Calories from Fat 200
% Daily Value*
Fat 22.2g34%
Saturated Fat 8.7g54%
Carbohydrates 33.2g11%
Fiber 7.1g30%
Sugar 6.5g7%
Protein 37.5g75%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

Tried this recipe?Don’t forget to share and tag your creations @28bysamwood or tag #28bysamwood

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.