Low Sodium Bruschetta Chicken Bake

"Low Sodium Bruschetta Chicken Bake" lands at 27g of protein for 269 calories a serving, which makes it an easy way to hit a protein target on Ozempic, Wegovy, Mounjaro or Zepbound without overeating. It leans pungent, so save it for a day your stomach is settled rather than right after an injection.

Ingredients

• 2 tbsp whole wheat flour
• 1 1/2 tsp freshly ground black pepper (divided)
• 1 large egg
• 2 tbsp water
• 1/4 cup plain panko bread crumbs
• 1 tbsp grated Parmesan cheese
• 1/2 tbsp Italian seasoning
• 2 boneless (skinless chicken breasts (about 3 oz each))
• Non-stick cooking spray
• 1/2 tbsp extra virgin olive oil
• 1/2 tbsp balsamic vinegar
• 1 garlic clove (grated)
• 1 cup cherry tomatoes (quartered)
• 1/4 cup chopped fresh basil
• 2 tbsp chopped fresh mint

Method

1. 1Heat the oven to 425°F and set a wire rack over a large rimmed baking sheet.
2. 2Combine the flour and 1/2 teaspoon black pepper in a shallow dish, whisk the egg with the water in a second, and stir together the panko, Parmesan and Italian seasoning in a third.
3. 3Season the chicken with 1/2 teaspoon black pepper. Coat each piece in the flour (shaking off the excess), dip in the egg, then press into the panko mixture. Mist both sides with cooking spray, set on the rack, and bake 15–20 minutes, until golden and cooked to 165°F internally.
4. 4Meanwhile, whisk the olive oil, balsamic, garlic and remaining 1/2 teaspoon pepper in a small bowl, then fold in the tomatoes, basil and mint. Spoon over the crisp chicken and finish with a crack of pepper.

Tips for GLP-1 appetites

• Not the gentlest option on a rough stomach day — better suited to when appetite and digestion feel normal.
• Go lighter on the strong aromatics (garlic, onion, spice rub) if smells are a trigger right now.
• At 27g of protein a serving, this alone gets you a meaningful chunk of the way to a daily 80–120g protein target.