Pumpkin Seed Crusted Chicken



Serving size

1 - 4 ounce chicken breast
30 Minutes

This recipe can be multiplied or divided by 2. Leftovers keep well for 2 – 3 days in the refrigerator and make good sandwiches and salads.

Serve with Quinoa and Black Beans or Quinoa and Black Beans – Low Sodium Version

Pumpkin Seed Crusted Chicken


1 tsp.. Ground cumin
1/2 tsp. Ground cinnamon
1/2 tsp. Ground nutmeg
1/8 tsp. Cayenne pepper
1/4 tsp. Salt
2 Tbsp 2% milk
1/4 cup Pumpkin seeds (pepitas)
8 ounces Boneless, skinless chicken breast (2 4-ounce filets)
2 tsp. Olive oil


Place the cumin, cinnamon, nutmeg and cayenne pepper together in a blender or mini chopper with the pumpkin seeds.

Process until well blended and the pumpkin seeds are the texture of coarse corn meal. Place in a small mixing bowl.

Place the milk in a second bowl. Dredge the chicken breasts in the milk and then the pumpkin seed coating. Dredge a second time in the milk and then the pumpkin seed coating until well coated.

Place the olive oil in a non stick skillet over medium-high heat. When the oil is hot, add the coated chicken breasts. Cook for about 8 minutes and turn. Cook for another 8 minutes and serve.

Serve this recipe with one of these starch side dishes.

Quinoa and Black Beans

Place the water in a small sauce pan over high heat. When the water boils add the quinoa. Reduce the heat until the quinoa is simmering. While the quinoa is cooking place the olive oil in a medium skillet over medium heat. Add the shallots and cook for about 2…

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Special Diet Information

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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.


Avoid this recipe if you are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.


This is a low sodium recipe.

Recipe Notes

Recipes like this one lend themselves well to experimentation when you may not have much experience in the kitchen. Changing one of the spices at a time will give you a good idea how different flavors can interact. Try using freshly ground black pepper, ground allspice or ground cloves. Using dried herbs like thyme or oregano can create a whole new rub.

"We fancy men are individuals; so are pumpkins; but every pumpkin in the field goes through every point of pumpkin history."

Ralph Waldo Emerson, Poet