Super Seed Schnitzel with Parmesan Cauliflower Rice

This super seed schnitzel delivers a crunchy, flavour-packed coating made with mixed seeds, parmesan, and polenta, paired perfectly with light and zesty parmesan cauliflower rice.

It’s a healthy, high-protein dinner that feels indulgent while still being packed with nutritious ingredients.

Why You’ll Love This Recipe

• High-protein healthy dinner
• Crispy seed-coated schnitzel
• Low-carb cauliflower rice alternative
• Quick and easy weeknight meal
• Packed with flavour and texture

Ingredients

For the Super Seed Schnitzel

• Mixed seeds (chia, hemp and sesame)
• Polenta
• Parmesan
• Egg
• Arrowroot (tapioca flour)
• Chicken breasts
• Olive oil

For the Parmesan Cauliflower Rice

• Olive oil
• Green shallots
• Garlic
• Cauliflower rice
• Lemon
• Parmesan

To Serve

• Steamed green beans
• Extra shallots
• Lemon wedges

How to Make Super Seed Schnitzel

Step 1: Prepare the Crumb

Combine the:

• Mixed seeds
• Polenta
• Parmesan

Season well.

In a shallow bowl, whisk together:

• Egg
• Water
• Arrowroot

Dip the chicken into the egg mixture, then coat thoroughly in the seed mixture.

Step 2: Cook the Schnitzels

Heat olive oil in a large frying pan over medium heat.

Cook the chicken for 6–7 minutes per side or until golden, crispy, and cooked through.

Transfer to paper towel to drain.

How to Make Parmesan Cauliflower Rice

Step 1: Cook the Aromatics

Wipe the pan clean.

Heat olive oil over high heat and cook:

• Shallots
• Garlic

for 1 minute until fragrant.

Step 2: Add the Cauliflower Rice

Add cauliflower rice and stir well to coat.

Add:

• Lemon rind
• Juice from half the lemon

Cook for 2 minutes or until tender.

Stir through parmesan and season to taste.

To Serve

Serve the crunchy super seed schnitzels alongside:

• Parmesan cauliflower rice
• Steamed green beans
• Lemon wedges

Top with extra shallots if desired.

Tips for the Best Schnitzel

• Press the seed coating firmly onto the chicken
• Cook over medium heat to avoid burning the seeds
• Use freshly grated parmesan for better flavour
• Thin chicken pieces cook more evenly
• Serve immediately for maximum crunch

Serving Suggestions

This dish pairs perfectly with:

• Fresh garden salad
• Roasted vegetables
• Avocado salsa
• Greek yoghurt dressing
• Steamed greens

Storage Tips

• Store leftovers in the fridge for up to 3 days
• Reheat schnitzels in an oven or air fryer for crispiness
• Cauliflower rice reheats quickly in a frying pan
• Not ideal for freezing after cooking

Recipe Variations

Air Fryer Version

Cook schnitzels in the air fryer at 200°C for 12–15 minutes.

Spicy Version

Add chilli flakes or cayenne pepper to the crumb coating.

Extra Crunch

Add crushed almonds or sunflower seeds to the coating.

Final Thoughts

This super seed schnitzel with parmesan cauliflower rice is crispy, healthy, and full of flavour. It’s an easy high-protein dinner that combines crunchy textures with fresh citrusy cauliflower rice for a balanced and satisfying meal.