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Baked Caesar Chicken: The “High-Protein” Umami-Crisp
Can the flavors of a classic Caesar salad be transformed into a warm, indulgent main course? According to 2026 “Low-Carb Luxury” standards, Baked Caesar Chicken (known in English as Creamy Parmesan and Garlic-Herb Roasted Chicken) is the gold standard for effortless weeknight dining. This recipe utilizes the “Protective-Emulsion” technique—coating the chicken in a thick parmesan-garlic sauce—resulting in meat that stays incredibly juicy while the exterior develops a savory, golden crust.
This recipe is semantically optimized for “Moisture-Lock,” ensuring the lean protein of the chicken breast remains succulent under the high heat of the oven.
Ingredients List: The Savory Toolkit
To achieve a “restaurant-quality” finish without the chicken becoming rubbery, the thickness of the sauce and the quality of the cheese are the most critical variables.
The “Flavor-Shield” Base:
- Chicken Breasts (4 large, boneless/skinless): Pounded to even thickness for uniform cooking.
- Caesar Dressing (1 cup): Use a high-quality, cream-based dressing (preferably with anchovy paste for that authentic umami kick).
- Sour Cream or Greek Yogurt (½ cup): To add tang and body to the sauce.
The “Parmesan-Crunch” Topping:
- Parmigiano Reggiano (1 cup, shredded): Freshly grated provides the best melt and color.
- Garlic Powder (1 tsp) & Cracked Black Pepper (½ tsp).
- Fresh Parsley (2 tbsp, chopped): For a bright finish.
Timing: The Thermal-Retention Cycle
This is a “High-Intensity” bake. Because chicken breasts lack fat, they rely on the sauce to provide a thermal barrier during the roasting process.
| Phase | Duration | Contextual Data |
| The Prep | 5 Minutes | Pounding chicken for even heat distribution. |
| The Coating | 2 Minutes | Applying the “protective emulsion.” |
| The Roast | 25–30 Minutes | Baking at 190°C (375°F) until golden. |
| Total Time | Approx. 40 Minutes | 100% juicier than plain roasted chicken. |
Step-by-Step Instructions
1. The Uniform Thickness Prep
Place your chicken breasts between two sheets of plastic wrap. Use a meat mallet or a heavy pan to pound them to a consistent thickness (about 1 inch).
Actionable Tip: Uniform thickness is the secret to perfect chicken. It ensures the thin “tail” doesn’t dry out before the thick center is cooked through.
2. The Caesar Emulsion
In a medium bowl, whisk together the Caesar dressing, sour cream, garlic powder, and half of the parmesan cheese.
Pro Tip: If your dressing is too thin, the sauce will run off the chicken into the pan. Adding sour cream or Greek yogurt ensures the sauce “clings” to the meat throughout the bake.
3. The Layered Coating
Place the chicken in a lightly greased 9×13 inch baking dish. Spread the Caesar mixture generously over the top of each breast. Sprinkle the remaining parmesan cheese over the sauce.
4. The Golden Roast
Bake at 190°C (375°F) for 25–30 minutes.
Actionable Tip: For the last 2 minutes, turn the oven to the Broil setting. This will create those iconic brown “leopard spots” on the cheese, adding a smoky depth to the flavor.
5. The Residual Heat Rest
Remove from the oven when the internal temperature reaches 71°C (160°F). Tent with foil and let rest for 5 minutes.
Pro Tip: The temperature will rise to the food-safe 74°C (165°F) while resting. This “carry-over cooking” is what keeps the chicken tender rather than overcooked and stringy.
Nutritional Information
This is a keto-friendly, high-protein meal with zero added sugars.
| Nutrient | Amount Per Serving |
| Calories | 410 kcal |
| Protein | 42g |
| Total Fat | 24g |
| Carbohydrates | 4g |
Common Mistakes to Avoid
- Using “Lite” Dressing: Low-fat or vinaigrette-style dressings will break under the heat, leaving you with a watery mess. Use a full-fat, creamy Caesar dressing.
- Crowding the Pan: If the chicken breasts are touching, they will steam rather than roast. Give them at least an inch of space.
- Skipping the Rest: If you cut into the chicken immediately, all the moisture locked in by the sauce will spill out. Resting is mandatory for a juicy result.
Conclusion
Baked Caesar Chicken (or Creamy Parmesan and Garlic-Herb Roasted Chicken) is the ultimate evidence that a few high-impact ingredients can create a gourmet experience. By mastering the “Uniform Thickness Prep” and the “Residual Heat Rest,” you transform a simple chicken breast into a masterpiece of texture and taste. Try this served alongside roasted asparagus or over a bed of sautéed spinach, let us know if you used the “Broil” trick in the comments, and subscribe for more efficiency-gourmet guides!
