Sunflower Seed-Crusted Chicken Provençal

French

Medium · Hot

Sunflower Seed-Crusted Chicken Provençal

Tender chicken breasts coated in a crunchy sunflower seed crust, served over a fragrant Provençal tomato stew with garlic and herbs. A comforting, allergen-friendly twist on a French classic.

Recipe by

Sophie Mercier

The Allergen Navigator

Prep

20 min

Cook

30 min

Total

50 min

Method

Prepare the Sunflower Seed Crust

Add sunflower seeds, rolled oats, olive oil, salt, pepper, thyme, and parsley to a food processor. Pulse until mixture forms a coarse, crumbly texture. Transfer to a shallow dish.

Prepare the Chicken

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

Pat chicken breasts dry with paper towels. Place each breast between two sheets of plastic wrap and pound to an even ½-inch thickness using a meat mallet or rolling pin.

Brush each chicken breast with olive oil on both sides.

Press the chicken firmly into the sunflower seed crust mixture, coating both sides thoroughly. Place on the prepared baking sheet.

Roast the Chicken

Roast the crusted chicken in the preheated oven for 20-25 minutes, until the internal temperature reaches 165°F (74°C) and the crust is golden brown.

Prepare the Provençal Tomatoes

While the chicken roasts, heat 3 tablespoons olive oil in a large skillet over medium heat. Add the diced onion and cook until softened and translucent, about 5 minutes.

Add the minced garlic and cook for 1 minute until fragrant.

Add the diced tomatoes, white wine, thyme, rosemary, salt, and pepper. Stir to combine.

Reduce heat to medium-low and simmer for 15-20 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens slightly.

Serve

Divide the Provençal tomato stew among four plates, spooning it as a bed.

Top each portion with a golden-crusted chicken breast.

Garnish with additional fresh parsley and a drizzle of olive oil if desired. Serve immediately.

Nutri-Score

Excellent balance

A–E · lower is better · score -4

Calories

934

per serving

High in protein · 57gLow sugar · 8g

Protein

57g

Carbs

44g

Fat

61g

Sat. fat

Fiber

12g

Sugar

Sodium

889mg

Gluten FreeDairy FreeEgg FreeNut FreeSoy FreeDiabetes FriendlyWhole Foods

Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.

Environmental impact

High impact

A–E · lower is better · includes estimates

kg CO₂e

2.2

per serving

DCarbonAEU all-round· carbon sets the grade

Water

1.2m³

Land

99Pt

Runoff

0.3g P

Chicken Breasts drives 77% of this recipe’s estimated footprint.

Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.

Flavor Profile

Umami

Sweet

Salty

Sour

Bitter

Spicy

Textures

CrispyTenderMoist

Aromas

HerbalSavoryNutty

Kitchen Equipment

Primary Tool

Oven

Oven Baking Sheet Skillet Measuring Cups Plastic Wrap

Counter FootprintMedium

Techniques

Roasting Sauteing SimmeringPounding

Safety & Storage

Cooking Temperature

Chicken must reach an internal temperature of 165°F (74°C) as measured with a calibrated meat thermometer inserted into the thickest part of the breast. Undercooking poses serious foodborne illness risk.

Cross Contamination

Use dedicated equipment (cutting boards, utensils, plating dishes) for raw chicken and the sunflower seed crust mixture to prevent allergen cross-contact. Clean and sanitize surfaces thoroughly between uses.
Sunflower seeds are processed in facilities that may also process tree nuts or peanuts. Verify with supplier for allergen statement. Consider using sunflower seeds from a dedicated allergen-free facility if serving high-risk individuals.
Rolled oats frequently have gluten cross-contamination from wheat, barley, or rye during processing. Only use oats labeled 'certified gluten-free' for celiac or gluten-sensitive individuals.

Handling

Pound chicken to even ½-inch thickness for uniform cooking and safe internal temperature achievement. Uneven thickness can result in undercooked centers.

Allergen Warning

Sunflower seeds belong to the Asteraceae plant family and may cause reactions in individuals with ragweed pollen allergies. Monitor for cross-reactivity concerns.

Storage

Store leftover chicken and tomato stew separately in airtight containers in the refrigerator for up to 3-4 days. Reheat chicken to 165°F (74°C) before consuming.
The sunflower seed crust mixture can be prepared ahead and stored in an airtight container at room temperature for up to 1 week or frozen for 1 month.

High Risk Population

This dish is NOT safe for individuals with sesame allergies (no sesame present, but verify oat and sunflower processing). Exercise caution with young children, elderly, or immunocompromised individuals regarding undercooked poultry.

Pro Tips

Technique

For perfectly even chicken, place your breasts between two sheets of plastic wrap and pound with a meat mallet or rolling pin — this ensures even cooking and a beautiful uniform crust.

Substitution

No sunflower seeds on hand? Pumpkin seeds work wonderfully here too, offering that same satisfying crunch while keeping this completely nut-free and allergen-friendly.

Time Saver

The sunflower seed crust mixture can be prepped in advance and stored in an airtight container in the refrigerator for up to 3 days — simply press and bake when you're ready to serve.

Make Ahead

The Provençal tomato stew actually tastes better the next day as the flavors meld together beautifully, making this an excellent make-ahead option for busy weeknights.

From the chef

The sunflower seed crust on this chicken is the real story — blitzed with rolled oats, olive oil, and herbs, it bakes into a golden, crunchy coating that holds together beautifully without any of the usual binders. Underneath, the chicken stays tender and moist while the crust does all the textural work. Spoon the fragrant Provencal tomato stew underneath — garlic, thyme, rosemary, and white wine cooked down into a thick, herb-laced sauce — and every bite gives you both crunch and comfort. Clean ingredients, readable label, completely satisfying.

Sophie MercierThe Allergen Navigator

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TagsProvençAl

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Source: generated · June 10, 2026