Pumpkin Seed-Crusted Chicken with Roasted Apple Slaw – The Easy Fall Dinner You’ll Want on Repeat

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Crunchy, nutty, sweet, and creamy—this cozy chicken dinner has it all. Juicy oven-baked chicken breasts are coated in a golden crust of crushed pumpkin seeds and warm spices, then paired with a roasted apple slaw that’s bursting with fall color and natural sweetness. It’s high in protein, low in carbs, and ridiculously good.

This recipe is like fall wrapped in a forkful. And yes, it tastes as good as it sounds.

️ What’s Your Fall Food Mood Today?

Drop a comment and tell me which one sounds like you tonight:

• A. Cozy, crunchy chicken dinners
• B. Sweet and savory fall flavors (bring on the apples!)
• C. Healthy comfort food that doesn’t feel like a salad

(Psst… this recipe hits all three. You’re welcome.)

Why This Recipe Works

I wanted a weeknight meal that:

• Felt like fall without being a cliché
• Didn’t use breadcrumbs or sugar
• Was high in protein and still easy to prep

This dish nails all of that. It’s one of those healthy dinner recipes you’ll come back to again and again.

✅ What Makes This So Good

• ✅ Super crunchy pumpkin seed coating = no breadcrumbs needed
• ✅ Naturally gluten-free and low carb
• ✅ Roasted apple slaw adds sweetness without added sugar
• ✅ High protein: over 35g per serving
• ✅ Poppyseed dressing gives creamy tang—no mayo in sight

Healthy Swaps & Stats (WW + Keto Friendly)

WW TIP:
Use fat-free plain Greek yogurt in the dressing and skip the oil to bring this down per serving!

KETO TIP:
The entire recipe is low carb—just limit the apple in your slaw serving if you’re staying under 10g net carbs.

Per Serving:

• 35g protein
• 8g net carbs
• Gluten-free, no breadcrumbs or flour
• WW & keto friendly with easy swaps

Ingredients Rundown 

Chicken:

• Boneless Skinless Chicken Breasts
• Pumpkin Seeds (Pepitas)
• Dijon Mustard
• Garlic Powder
• Smoked Paprika
• Salt and Pepper
• Olive Oil Spray

Roasted Apple Slaw:

• Apples
• Shredded Green Cabbage
• Shredded Purple Cabbage
• Shredded Carrots
• Olive Oil Spray
• Salt and Pepper

Creamy Poppyseed Dressing:

• Fat-Free Plain Greek Yogurt
• Apple Cider Vinegar
• Honey Substitute
• Poppy Seeds
• Salt and Pepper

️Full Recipe

Pumpkin Seed-Crusted Chicken with Roasted Apple Slaw
Servings: 4 large servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Ingredients

Chicken:

• 4 Boneless, Skinless Chicken Breasts
• 1 Cup Raw Pumpkin Seeds (Pepitas), Crushed
• 2 Tablespoons Dijon Mustard
• 1 Teaspoon Garlic Powder
• 1 Teaspoon Smoked Paprika
• Salt and Pepper, to taste
• Olive Oil Spray

Roasted Apple Slaw:

• 4 Medium Apples, Cored and Sliced
• 4 Cups Shredded Green Cabbage
• 2 Cup Shredded Purple Cabbage
• 2 Cup Shredded Carrots
• Olive Oil Spray
• Salt and Pepper

Creamy Poppyseed Dressing:

• 1 Cup Fat-Free Plain Greek Yogurt
• 2 Tablespoons Apple Cider Vinegar
• 2 Tablespoons Honey Substitute
• 2 Teaspoons Poppy Seeds
• Salt and Pepper, to taste

Instructions

1. Preheat oven to 400°F. Line two baking sheets with parchment paper.
2. Prep Chicken: Pat chicken breasts dry and season with salt and pepper. Brush each piece with Dijon mustard. Press crushed pumpkin seeds onto the chicken to coat completely.
3. Roast Chicken: Place coated chicken on one prepared baking sheet. Lightly spray with olive oil. Bake for 25–30 minutes, or until internal temp reaches 165°F and crust is golden.
4. Roast Apples: On the second baking sheet, toss apple slices with olive oil spray, salt, and pepper. Roast at 400°F for 15–20 minutes until tender and slightly caramelized.
5. Make Slaw: In a large bowl, combine green cabbage, purple cabbage, carrots, and roasted apple slices.
6. Make Dressing: In a small bowl, whisk together Greek yogurt, apple cider vinegar, honey substitute, poppy seeds, and salt and pepper.
7. Assemble: Drizzle dressing over slaw and toss to coat. Slice baked chicken and serve over the slaw. Garnish with extra seeds or a drizzle of dressing if desired.

❓ FAQ Section

Can I make this ahead of time?

Yes! The slaw and chicken can be made ahead. Store separately in the fridge and combine before serving. The slaw holds well for up to 3 days.

Is this recipe gluten-free?

Yes, it’s naturally gluten-free! The pumpkin seed crust replaces breadcrumbs, and there’s no flour or wheat in the slaw or dressing.

Can I make this keto-friendly?

Absolutely. Just reduce the amount of apple in the slaw or skip it if needed. The rest of the ingredients are keto-safe.

What can I use instead of pumpkin seeds?

You can try chopped almonds, sunflower seeds, or crushed pecans—but pumpkin seeds give the best crunch and seasonal flavor.

️ What to Serve with This Chicken Dinner

• Creamy Pumpkin Bisque with Bacon
• Autumn Harvest Bowls with Maple Tahini Dressing
• Pumpkin and Bacon Macaroni and Cheese

Reader Notes: Meals Made with Chicken That Actually Fill You Up

This isn’t just another one of those chicken dishes recipes that leaves you hungry in an hour. Between the crunch from the seeds, the fiber in the cabbage, and the protein-packed chicken breast, this is one of the best healthy easy meals high protein lovers will crave.

Did You Know?

Roasting apples intensifies their sweetness naturally—no sugar needed. They caramelize beautifully and give a sweet pop to savory recipes like this one.

Save This One — It’s an Easy Dinner You’ll Make All Season

If you’re searching Pinterest for:

• Easy meals dinner
• Chicken dinner recipes 
• Healthy dinner low carb
• Meal ideas with chicken
• High protein meals for dinner

—this one checks every single box.

 

Final Plating Tip  

Plate your sliced pumpkin seed chicken over the slaw in a wide shallow bowl or a white dinner plate. Garnish with extra seeds, a drizzle of dressing, and a few roasted apple slices on top for that perfect presentation.