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Baked Chicken Breast with Béchamel Calories
High-protein creamy baked chicken dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Chicken Breast with Béchamel (180 g) has 295 calories. That works out to 164 calories per 100 g. It contains 8.6 g of carbs, 36.2 g of protein, 12.4 g of fat and 0.2 g of fiber. Its 15.7 mg of B3 covers 98% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Baked Chicken Breast with Béchamel Nutrition Facts
Selected: 1 serving (medium) · 180 g
295
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
36.2g
· 72% DV
Fat
12.4g
· 16% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 50% · Fat 38%
Baked Chicken Breast with Béchamel nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 12.4 g | 16% |
| Saturated fat | 4.77 g | 24% |
| Trans fat | 0.22 g | |
| Sodium | 513 mg | 22% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 0.2 g | 1% |
| Protein | 36.2 g | 72% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked Chicken Breast with Béchamel?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 295 kcal |
| 1 piece (small) | 90 g | 148 kcal |
| 100 g | 100 g | 164 kcal |
| 1 piece (medium) | 140 g | 230 kcal |
| 1 cup (diced) | 160 g | 262 kcal |
| 1 cup (shredded) | 190 g | 312 kcal |
| 1 piece (large) | 220 g | 361 kcal |
| 1 serving (large) | 280 g | 459 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Baked Chicken Breast with Béchamel
What is Baked Chicken Breast with Béchamel made of?
Baked Chicken Breast with Béchamel is made with chicken breast covered in béchamel, a white sauce of butter, flour, and milk; some versions add cheese. Made at home from these basic ingredients, it is minimally processed, though toppings and seasonings vary.
How do you make Baked Chicken Breast with Béchamel?
To make Baked Chicken Breast with Béchamel, cook the chicken until nearly done, cover it with smooth béchamel, then bake until the top is lightly browned. Avoid overcooking the breast before it goes into the oven, or it can turn dry.
How do you keep Baked Chicken Breast with Béchamel from drying out?
Baked Chicken Breast with Béchamel stays juicier when the chicken pieces are an even thickness and are not overcooked. The sauce adds moisture and richness, but it cannot restore tenderness to breast meat that has already been cooked too long.
Why is the béchamel sauce for Baked Chicken Breast with Béchamel lumpy?
The béchamel for Baked Chicken Breast with Béchamel turns lumpy when milk is added too quickly or the mixture is not whisked. Add the milk gradually to the butter-and-flour mixture while whisking; blend briefly or strain the sauce if lumps remain.
Can you make Baked Chicken Breast with Béchamel ahead of time?
Yes, you can assemble Baked Chicken Breast with Béchamel ahead and refrigerate it covered before baking. Bake it close to serving time, and allow for thorough heating if the dish is cold from the refrigerator.
What should you serve with Baked Chicken Breast with Béchamel?
Serve Baked Chicken Breast with Béchamel with a crisp green salad or simply cooked vegetables to balance its creamy sauce. Rice, potatoes, or crusty bread also work when you want a more filling meal.
Can you freeze Baked Chicken Breast with Béchamel?
Yes, Baked Chicken Breast with Béchamel can be frozen, although the béchamel may separate slightly or become grainy after thawing. Freeze it in a sealed container, thaw it in the refrigerator, then reheat gently and stir or smooth the sauce if needed.
Can you use chicken thighs instead of breasts in Baked Chicken Breast with Béchamel?
Yes, boneless chicken thighs can replace the breast in Baked Chicken Breast with Béchamel. Thigh meat is richer and generally less prone to drying out, but check that it is fully cooked before serving because its thickness and cooking time may differ.
How do you reheat Baked Chicken Breast with Béchamel without drying it out?
Reheat Baked Chicken Breast with Béchamel covered in the oven to help retain moisture. If the sauce has thickened, stir in a little milk before heating; in a microwave, use short bursts and check that the center is thoroughly hot.
Can you add mushrooms to Baked Chicken Breast with Béchamel?
Yes, mushrooms are a common addition to Baked Chicken Breast with Béchamel and pair well with the creamy sauce. Cook them first and drain off excess liquid, so they do not water down the béchamel while the dish bakes.
Baked Chicken Breast with Béchamel Vitamins & Minerals
Vitamins
B3
15.66mg · 98% DV
B6
0.92mg · 54% DV
B5
1.64mg · 33% DV
B12
0.58µg · 24% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
346mg · 49% DV
Sodium
513mg · 22% DV
Zinc
1.82mg · 17% DV
Potassium ⭐
500mg · 15% DV
Baked Chicken Breast with Béchamel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Chicken Breast with Béchamel
To burn the 295 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Chicken Breast with Béchamel?
Baked Chicken Breast with Béchamel pairs chicken breast with béchamel, a classic French white sauce made with milk, flour and fat, then cooks them together in the oven. The chicken stays tender beneath the smooth, creamy topping, whose mild flavour lets the meat remain the focus. It’s a comforting baked main rather than a heavily seasoned dish.
Serve it hot with potatoes, rice or vegetables, and add a crisp salad to balance the richness. It is a protein-rich meal, with 20.1 g of protein per 100 g. For a lighter plate, use a modest layer of sauce and serve it alongside plenty of vegetables.
How Nutritious Is Baked Chicken Breast with Béchamel?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Chicken Breast with Béchamel Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Chicken Breast with Béchamel Contain Allergens?
Contains these allergens:
Which Diets Is Baked Chicken Breast with Béchamel Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Chicken Breast with Béchamel Fat Profile
SATURATED
4.77g
MONOUNSATURATED
4.25g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 20.3:1
Above the ideal 4:1 (20.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.