Chicken Schnitzel & Carrot Salad

You will enjoy this healthy chicken schnitzel with almond meal crumbs and a bright-tasting carrot and cheese side salad.  

Chicken brings plenty of protein, B3, B6, choline and phosphorus.  The almond meal crumb with eggs provides choline, vitamin E and magnesium while carrot adds vitamin A.


One serve provides 500 calories, 53 g protein, 27 g fat, 8 g of net carbs and P:E = 1.5.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 4 chicken breast, flattened out 
  • 100 g (3.5 oz) almond meal
  • 2 eggs, beaten
  • 1 Tbsp coconut oil
  • Lemon wedge to serve
  • Salt to taste


  • 2 cups grated carrot
  • A quarter cup of grated cheese (e.g. cheddar)
  • 3 Tbsp sunflower seeds


  • Place the chicken breast between two sheets of baking paper.  Use a meat tenderiser (or rolling pin) to bash the meat evenly until the chicken is flattened (as thin as you can).
  • Take two wide bowls. Into one, crack the eggs, and beat them with a fork. In the other, spread out the almond flour. 
  • Put out an empty plate. One at a time, coat the breasts in the egg, then press into the almond meal. Place them on the empty plate. 
  • Once all the breasts are crumbed, mix the salad ingredients together and set aside.
  • Heat a large frying pan to medium heat. Add the coconut oil. Once melted, turn the heat down. Add two breasts at a time (if they fit, otherwise cook one at a time).
  • Cook slowly until just golden, giving the chicken time to cook through without burning the crumb.  Adjust heat accordingly.  Once the first side is golden, turn, and cook the second side. 
  • Cut the schnitzel in half to check for doneness.  Return to the frying pan if any pink remains.  When done, drain and transfer to a warm oven while the remaining schnitzels cook.  

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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