As quick and delicious meal packed with nutrients in every bite. You are going to love my air fryer healthy Super Seed Schnitzel. A must try for lunch, or dinner and great for meal planning and making ahead.
Schnitzel is basically a breaded fried flat piece of meat. It originated in Austria and traditionally made with pork or beef. However since then the schnitzel has evolved into many things. Firstly it is made with chicken, beef, pork, you name it and breaded and fried still. However the interesting thing is how its made and what people eat it with depending on which country you are in.
Schnitzel around the world
In most of Europe the Schnitzel is still made the traditional way, however if you travel to Argentina they make it from beef and usually serve it with tomato sauce and cheese, like chicken parmesan. Then in Mexico they make it from chicken, but pound that chicken breast so it is paper thin. Then it is deep fried of course, and slabbed on a bun a with hot sauce and other condiments. Moving along to Israel, where people love Schnitzel, also made from chicken and deep fried. Here you can get it served in a pita with hummus and salad, or in a baguette, or just as is with mashed potatoes. Lastly in the USA you have the chicken nugget, or chicken tender which is a variation of the schnitzel, just a different shape and thickness. Here the norm is to dip the tenders or nuggets in ketchup or BBQ sauce.
Healthier Schnitzel
As you all know me by now, I must always find ways to switch up your foods and make it healthier, yet delicious. Here I have replaced the breading with a super seed mix. Believe it or not, when you try it you will be so surprised. The texture is crunchy and it gets so crispy, much better than bread crumbs and even panko. The best part is the nutritional content you get in every bite.
First we have pumpkin seeds which are high in healthy fats, zinc, and phosphorus. Then we have sunflower seeds, another healthy fat. Also high in selenium, vitamin E, antioxidants, and help reduce inflammation. Lastly we have the sesame seeds which are high in fiber, and protein. As well as calcium, iron, magnesium and phosphorus. So much goodness in every bite.
The best part is that you can make this ahead of time and freeze it, to have ready to eat whenever you like. It’s great for a snack or for the kids lunch. You can use chicken tenders which come already in a nice long shape like these, it’s the inner part of the chicken breast. Otherwise just get chicken breasts and cut them as you like.
The super seed crumb mix is also gread to make ahead and keep on hand for any kind of breaded goodness you want without the grains and with all the nutrition. Of course feel free to change the species in the mix to your liking. Lastly, although this is just a recipe for schnitzel, remember to serve it with something yummy – mashed potato, fries, rice, salad, in a sandwich, or with dips like my Green Goodness sauce. Happy Cooking!
Be sure to check out more great recipes on my Kitchen Thyme blog:
Mushroom Alfredo Shepherd’s Pie
Recipe: Super Seed Schnitzel
Super Seed Schnitzel
Crunchy and delicious super seed schnitzel, a healthier version that is quick and easy to make and packed with nutrients.
Ingredients
- 1 1/2 lbs chicken breast tenders
- 2 cups of super seed crumb mix -
- 1 eggs, beaten
- Avocado oil spray
- For super seed crumb mix
- 1 cup raw pumpkin seeds
- 1 cup raw sunflower seeds
- 1 cup sesame seeds
- 1 tbsp garlic powder
- 1 tbsp chili powder
- 1 tbsp salt
- 1 tbsp italian seasoning
Instructions
- Line a baking sheet with parchment paper. If you are using a regular oven preheat to 425F.
- Pat dry chicken tenders. You can cut them in half or in 3 if you want to make nuggets.
- Prepare the super seed crumb mix as follows: Add all seeds and spices in a food processor and mix until crumbly. Place mixture in an airtight container and use for all types of breaded food instead of bread crumbs.
- Using 1 bowl, and 1 small plate as follows: the bowl with eggs beaten, the plate with some of the super seed crumb mix, have baking sheet nearby.
- Dip each piece of chicken first in egg, then roll around in the super seed crumb mix, then place on baking sheet.
- Repeat this until all chicken tenders are breaded.
- Spray with avocado oil spray and bake. In an air fryer at 375 F and in a regular oven at 425 F for about 20 min until golden and crispy. Be sure to flip after 10 min si all sides get crispy.
Notes
Serve with your favorite dipping sauce, or mashed potatoes, or fries.
You can make a big batch and freeze them pre-cooked. Just bread them and lay flat on a tray to freeze. After 2 hour, pull out of freezer and place in a zip lock back in freezer. This is done so they don't all stick together. Remove and bake as needed.
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Nutrition Information
Yield 8 Serving Size 1Amount Per Serving Calories 671Total Fat 45gSaturated Fat 7gTrans Fat 0gUnsaturated Fat 35gCholesterol 83mgSodium 3407mgCarbohydrates 39gFiber 9gSugar 1gProtein 33g
Nutrition calculator is not 100% accurate as it is computer generated.
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