Almond-Crusted Chicken Breasts with Herb Coating
Crispy almond-coated chicken breasts deliver satisfying crunch with blood sugar-friendly protein and healthy fats that slow glucose absorption.
This almond-crusted chicken transforms a simple protein into a nutrient-dense, low-glycemic meal that supports stable blood sugar levels. The ground almonds provide healthy monounsaturated fats and fiber that slow carbohydrate absorption, while delivering a satisfying crunch without the blood sugar spike of traditional breadcrumb coatings. Each serving offers approximately 35 grams of lean protein, which helps moderate the glycemic response of the small amount of flour in the coating. The recipe uses only 2 tablespoons of all-purpose flour per serving, minimized to help the coating adhere while keeping the overall glycemic impact low.
The combination of aromatic herbs and spices—thyme, garlic, and onion powder—adds depth of flavor without any glycemic impact, making this dish both delicious and diabetes-friendly. The cooking method combines pan-searing for a golden crust with oven-finishing to ensure juicy, perfectly cooked chicken. Using skim milk keeps the recipe lean while helping the almond coating adhere beautifully.
For optimal blood sugar management, pair this chicken with non-starchy vegetables like roasted broccoli or a mixed green salad dressed with olive oil and vinegar. The healthy fats from both the almonds and olive oil will further slow digestion and promote satiety. This recipe is ideal for lunch or dinner, and the high protein content makes it particularly effective at preventing post-meal glucose spikes when eaten as part of a balanced plate with plenty of fiber-rich vegetables.
Wpływ na cukier we krwi
This meal should have a low to moderate blood sugar impact with a gradual, sustained rise due to the moderate GI of 45 and low glycemic load of 10.8. The high protein content from chicken and healthy fats from almonds will help slow digestion and promote stable blood sugar for 3-4 hours.
Porady o cukrze
- ✓ Pair this chicken with non-starchy vegetables like broccoli, green beans, or a leafy salad to add fiber and further slow glucose absorption
- ✓ Eat the protein-rich chicken first before any starchy sides to leverage the 'food order effect' that reduces post-meal blood sugar spikes
- ✓ Take a 10-15 minute walk after eating to help muscles absorb glucose and improve insulin sensitivity
🥗 Składniki
- 0.75 cup ground almonds
- 0.5 cup all-purpose flour
- 1 tsp dry thyme
- 1 tsp onion powder
- 1 tsp garlic powder
- 0.5 tsp salt
- 0.5 tsp black pepper
- 0.5 cup skim milk
- 16 oz boneless, skinless chicken breasts, 4 ounces each
- 1 tbsp olive oil
- 0.75 cup ground almonds
- 0.5 cup all-purpose flour
- 1 tsp dry thyme
- 1 tsp onion powder
- 1 tsp garlic powder
- 0.5 tsp salt
- 0.5 tsp black pepper
- 0.5 cup skim milk
- 16 oz boneless, skinless chicken breasts, 4 ounces each
- 1 tbsp olive oil
👨🍳 Instrukcje
- 1
Preheat your oven to 400°F (200°C). Prepare a rimmed baking sheet by lightly coating it with cooking spray or lining it with parchment paper to prevent sticking.
- 2
Create the almond coating mixture by combining ground almonds, all-purpose flour, dried thyme, onion powder, garlic powder, salt, and black pepper in a shallow bowl or plate. Mix thoroughly to distribute the seasonings evenly throughout the coating.
- 3
Pour the skim milk into a separate shallow bowl. Set up your breading station with the almond mixture, milk bowl, and a clean plate for the coated chicken breasts.
- 4
Pat each chicken breast dry with paper towels. Dredge each breast first in the almond mixture, coating all sides, then dip into the milk, allowing excess to drip off, and finally press back into the almond mixture for a second coating. Place coated breasts on a clean plate.
- 5
Heat a large nonstick skillet over medium-high heat and add the olive oil, swirling to coat the pan. Once the oil shimmers and is hot but not smoking, reduce heat to medium.
- 6
Carefully place the coated chicken breasts in the hot skillet without crowding. Sear for 3-4 minutes on the first side until the almond crust turns deep golden brown and crispy. Flip and sear the second side for just 1 minute to set the coating.
- 7
Transfer the seared chicken breasts to the prepared baking sheet. Bake in the preheated oven for 10-12 minutes, or until the internal temperature reaches 165°F (74°C) when measured with an instant-read thermometer inserted into the thickest part of the breast.
- 8
Remove from oven and let the chicken rest for 3-5 minutes before serving. This allows the juices to redistribute, ensuring moist, tender meat. Serve immediately with non-starchy vegetables or a large salad for optimal blood sugar control.
📊 Wartości odżywcze na porcję
| Na porcję | Całe danie | |
|---|---|---|
| Kalorie | 749 | 2995 |
| Węglowodany | 85g | 342g |
| Cukry | 5g | 21g |
| Cukry naturalne | 5g | 21g |
| Białko | 25g | 101g |
| Tłuszcz | 40g | 159g |
| Tłuszcz nasycony | 14g | 56g |
| Tłuszcze nienasycone | 26g | 104g |
| Błonnik | 20g | 78g |
| Błonnik rozpuszczalny | 6g | 24g |
| Błonnik nierozpuszczalny | 14g | 55g |
| Sód | 9765mg | 39060mg |
Przewidywana odpowiedź glukozowa
A gdybyś...
Model szacunkowy — indywidualne reakcje mogą się różnić. To nie porada medyczna.
🔄 Zamienniki o niższym IG
All-purpose flour has a high glycemic index (70+), while almond flour, coconut flour, and ground flaxseed have minimal impact on blood sugar due to their high fiber and fat content, keeping the glycemic load very low.
Skim milk has a higher glycemic index (32) than full-fat dairy alternatives because removing fat increases the proportion of lactose sugar and speeds absorption. Unsweetened almond milk has virtually no carbohydrates, while full-fat options slow glucose absorption.
While onion powder is concentrated and may have a slightly higher glycemic impact per teaspoon, fresh onions and shallots contain more water and fiber, which dilutes the carbohydrate concentration and provides a lower glycemic load per serving.
While olive oil is already excellent for blood sugar management, avocado oil has a higher smoke point for cooking and similar blood-sugar-stabilizing monounsaturated fats. Coconut oil and grass-fed butter add healthy fats that further slow carbohydrate absorption and minimize glucose spikes.
🔬 Nauka za tym przepisem
# The Science Behind This Blood Sugar-Friendly Chicken
This almond-crusted chicken is a masterclass in blood sugar management, with a glycemic load of just 10.8 and an estimated GI of 45—both well within the low-glycemic range. The secret lies in the almond meal coating, which replaces traditional breadcrumbs with a nutrient-dense alternative that dramatically changes how your body processes this meal. Almonds are rich in healthy fats, protein, and fiber, creating a trifecta that slows carbohydrate digestion and prevents the rapid glucose spikes associated with conventional breaded chicken. When you combine almond meal with lean chicken breast—a complete protein source—you're building a meal that keeps your blood sugar steady for hours rather than sending it on a rollercoaster ride.
The small amount of all-purpose flour in this recipe (used to help the coating adhere) is strategically minimized and buffered by the almonds' fat and protein content. This is a perfect example of how glycemic load matters more than glycemic index alone: even though flour has a high GI, the total amount of carbohydrates per serving remains low, and the presence of fat and protein from both the almonds and chicken significantly blunts any potential blood sugar impact. The herbs—thyme, onion powder, and garlic powder—not only add flavor without carbs but also contain compounds that may support insulin sensitivity.
To maximize the blood sugar benefits of this meal, pair it with a large serving of non-starchy vegetables like roasted broccoli or a leafy green salad dressed with olive oil. Eat your vegetables first, then the protein, saving any starchy sides for last. This eating order can reduce post-meal glucose spikes by up to 73% according to research, and a 10-15 minute walk after eating can further improve glucose clearance from your bloodstream.