Fitness Food Friday: Chicken Cutlets with a Twist!

Meet the Author:

Sarah Williams is a graduate of the Art Institute of Colorado with a Culinary degree and a background in nutrition. She has spent time honing her skills in local restaurants including Giovannis and Fire. For the past three years Sarah has been a personal chef for elite and professional athletes, designing menus that adhere to strict dietary needs. When she is not cooking, Sarah is a mom to two active children and enjoys yoga, biking, and cross training workouts with her husband. Being physically fit, healthy, and knowing where her food comes from are passions of hers. If you would like to reach Sarah personally, email her at Every Friday, Sarah will have a new healthy and delicious recipe to share with the fitness community. Stay tuned for next week's recipe!

Chicken Cutlets with a Twist

Chicken is a common protein that most families have once or twice a week. I often get asked for different new ways of cooking it. Many people get bored with the same recipes when it comes to chicken. I find myself and my family in that same pattern as well. I recently discovered almond flour from a friend of mine. It’s a gluten free food and high in vitamin E, a powerful antioxidant that protects cells from damaging free radicals and supports immune function. Other benefits are B vitamins such as folate and niacin, and lastly it’s high in protein. I think I'm going to buy stock in this awesome flour! I use it for baking, as a thickener, and my family’s’ favorite breading on chicken.

Grocery list

4 chicken breasts

4 eggs (mix eggs and add 3 TBS of water to it)

Almond flour (enough to coat)

Fresh herbs (I use thyme, oregano, parsley, and sage)

Olive oil


Salt and pepper



To begin, lay saran wrap out and place the chicken on it. Sprinkle both sides with salt and pepper. Place another layer of saran wrap on top of the chicken. Now, pound away until the chicken is even and thin all around. Then grab a pan and add oil (just enough to coat the pan) while turning to medium heat. While the oil is heating, I chop fresh herbs and place them in a bowl with the almond flour. I take another bowl and mix the eggs and water together. First, I dip the chicken in the egg wash. Then I dip in the flour mixture and coat the chicken. Finally, sauté the chicken until it is golden brown on one side before flipping and doing the same to the other. When the chicken is done I top it off with some lemon wedges and fresh parsley.

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