Chia Crusted Chicken Breast with Garlic Wilted Spinach
Tender pan-seared chicken breast encrusted with nutrient-rich chia and flaxseeds, served over warm garlic spinach. A high-protein, high-fiber keto meal engineered for steady energy and effortless weight management.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Ellie + Lila
Ellie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Store leftover cooked chicken and spinach in a glass container in the refrigerator for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Pat 140g chicken breast dry
- 01
Pat 140g chicken breast dry
Pat 140g chicken breast dry with a paper towel and season both sides lightly with salt and pepper.
Tap card to mark done - 02
Mix 1 tbsp chia seed and 1…
On a small shallow plate, mix 1 tbsp chia seed and 1 tbsp flaxseed. Press both sides of the chicken breast firmly into the seed mixture until evenly coated.
Look for: evenly coated
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Heat a non-stick skillet over medium heat…
Heat a non-stick skillet over medium heat and add 0.5 tbsp olive oil.
Tap card to mark done - 04
Place the coated chicken breast in the…
Place the coated chicken breast in the skillet and cook for 6 to 7 minutes per side until golden brown and cooked through (internal temperature reaches 165°F (74°C)). Transfer the chicken to a warm plate to rest.
Look for: golden brown and cooked through (internal temperature reaches 165°F (74°C))
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Add 1 minced garlic clove and stir…
In the same skillet over medium-low heat, add 1 minced garlic clove and stir constantly for 30 seconds until fragrant.
Look for: fragrant
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Add 100g spinach to the skillet and…
Add 100g spinach to the skillet and toss gently with tongs for 2 to 3 minutes until fully wilted and tender.
Look for: fully wilted and tender
Tap card to mark done - 07
Plate the wilted garlic spinach and slice…
Plate the wilted garlic spinach and slice the rested chicken breast on top to serve.
Ready when: everything is assembled and ready to enjoy
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