Flax meal is simply ground flax seeds and is sometimes used as a low carb substitute for flour. It lends crisp and toasty flavor to these tender, pan-fried chicken breasts. Served over sautí©ed, herbed onions, it's a delicious and simple meal with 37 grams of protein and 373 calories.


  • 3 Tbsp.
    olive oil, divided
  • 2
    medium onions, sliced
  • 1/2 tsp.
    dried Herbes de Provence or rosemary
  • to taste
  • to taste
    freshly ground pepper
  • 1/3 cup
    AllWhites® egg whites
  • 3/4 cup
    flax meal
  • 4 (5 to 6 oz.)
    boneless, skinless chicken breasts


  • Heat 1 tablespoon oil in large skillet over medium heat. Add onions; season with herbs and salt and pepper. Cook onions, stirring frequently, about 20 minutes or until golden brown. Remove from skillet to bowl.

  • Meanwhile, pour AllWhites egg whites into a shallow dish. Place flax meal in a second shallow dish; generously season with salt and pepper. Dip chicken into eggs, then dredge in flax meal.

  • Heat remaining 2 tablespoons oil in skillet over medium heat. Add chicken. Cook 10 to 12 minutes, turning once, until golden brown and no longer pink in center.

  • Serve chicken with onions.

  • Golden flax meal has a light, toasted flavor, but it's important to store it in the refrigerator or freezer to keep it fresh tasting.

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  • Lunch
  • Dinner
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  • >15 Minutes Prep Time