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I have been watching what I eat for the last two weeks for my upcoming Hawaii trip. I am down over 6 pounds but it hasn’t been easy! I have been doing My Fitness Pal which has been awesome. But I sure have missed all of my yummy treats! This recipe is awesome because it is a light and flavorful dinner. And it is only 300 calories a serving. A total win!

Walnut and Rosemary oven fried chicken with salad on a white plate.I  can’t even begin to explain how amazing and packed with flavor this chicken was! The chicken crusted beautifully with the walnut, parmesan and rosemary panko crumb mix. I absolutely love the flavor that Rosemary added to this chicken. The chicken was perfectly tender and moist. I do think this is one of the best recipes that I have made. My little 9 year old couldn’t get enough of it! Served with a side salad, this is a meal that you don’t have to feel guilty about. Your skinny jeans can thank me! 🙂

Walnut crusted chicken sliced on a white plate.

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Walnut and Rosemary Oven Fried Chicken

By: Alyssa Rivers
Get the crispy taste of fried chicken for less than 300 calories with this amazing walnut rosemary crusted chicken!
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4 Servings


  • 1/4 cup low-fat buttermilk
  • 2 tablespoons Dijon mustard
  • 4 chicken cutlets 6 ounces
  • 1/3 cup panko crumbs
  • 1/3 cup walnuts finely chopped
  • 2 tablespoons fresh Parmesan Cheese grated
  • 3/4 teaspoon minced fresh rosemary
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper freshly ground
  • Cooking spray
  • Rosemary leaves for garnish optional


  • Preheat oven to 425. Pound the chicken so that they are about 1/2 thickness. This is optional but will help the chicken to cook faster.
  • Combine buttermilk and mustard in a shallow dish stirring with a whisk. Add the chicken to the buttermilk turning to coat.
  • In a small skillet over Medium heat, toast the panko crumbs until golden brown about 3 minutes. Remove from heat and combine the panko crumbs with finely chopped walnuts, parmesan cheese, rosemary, salt and pepper.
  • Remove chicken from buttermilk mixture and dredge in crumb mixture.
  • You can either arrange a wire rack on a large baking sheet, or line the pan with aluminum foil and spray with cooking spray. Lay the chicken on top.
  • Bake at 425 for 13-15 minutes or until chicken is no longer pink. Garnish with Rosemary leaves.


Calories: 299kcalCarbohydrates: 6gProtein: 40gFat: 12gSaturated Fat: 2gCholesterol: 111mgSodium: 520mgPotassium: 715mgFiber: 1gSugar: 1gVitamin A: 71IUVitamin C: 2mgCalcium: 79mgIron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Dinner, Main Course
Cuisine: American
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About Alyssa Rivers

Welcome to my kitchen! I am Alyssa Rivers and the food blogger behind The Recipe Critic. The blog launched in 2012 as a place to share my passion for cooking. I love trying new things and testing them out with my family. Each recipe is tried and true, family-tested and approved.

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  1. I love the idea of walnuts and rosemary together! This sounds like herbed bar nuts (my fave) smacked onto chicken and I can’t wait to make it.

  2. Can you do this with a boneless pork chop. And get the same results?
    My family and I are not big on chicken.


  3. We made this last night and it was so good! We loved how easy and low calorie it was-definitely hanging onto this recipe!

  4. Love My Fitness Pal! This recipe looks very easy to make, I am going to send it to my boyfriend 🙂