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Baked chicken with béchamel sauce Calories
High-protein baked dish with creamy béchamel
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Baked chicken with béchamel sauce (220 g) has 400 calories. That works out to 182 calories per 100 g. It contains 10.6 g of carbs, 36.1 g of protein, 23.5 g of fat and 0.4 g of fiber. Its 15.2 mg of B3 covers 95% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
What is Baked chicken with béchamel sauce?
Baked chicken with béchamel sauce combines pieces of chicken with a smooth sauce made from milk, flour and butter, then bakes them until the top is lightly browned. Béchamel has roots in French cooking, while this kind of oven-baked dish is now familiar in home kitchens in many places. The chicken stays tender beneath the creamy, mild sauce, which develops a richer taste and a little colour around the edges.
Serve it hot as a main course, often with rice, potatoes or a crisp salad; in Turkey, it also fits naturally into a home-cooked dinner alongside pilaf. It is a protein-rich dish, with the sauce adding much of its richness. For a lighter plate, use a thinner layer of béchamel and pair it with plenty of vegetables.
Baked chicken with béchamel sauce Nutrition Facts
Selected: 100 g
182
KCAL / 100G
Carbs
4.8g
· 2% DV
Protein
16.4g
· 33% DV
Fat
10.7g
· 14% 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 11% · Protein 36% · Fat 53%
Baked chicken with béchamel sauce Vitamins & Minerals
Vitamins
B3
6.9mg · 43% DV
B6
0.39mg · 23% DV
B5
0.95mg · 19% DV
Biotin
5µg · 17% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
176mg · 25% DV
Sodium
290mg · 13% DV
Zinc
1mg · 9% DV
How Nutritious Is Baked chicken with béchamel sauce?
Nutrient density
Medium
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.
Baked chicken with béchamel sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked chicken with béchamel sauce
To burn the 182 calories in 100 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.
Is Baked chicken with béchamel sauce Processed?
NOVA 3
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 with béchamel sauce Contain Allergens?
Contains these allergens:
Which Diets Is Baked chicken with béchamel sauce 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
— Not suitable
Low FODMAP
— Not suitable
Baked chicken with béchamel sauce Fat Profile
SATURATED
3.4g
MONOUNSATURATED
4.3g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 19.5:1
Above the ideal 4:1 (19.5:1).
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Frequently Asked Questions About Baked chicken with béchamel sauce
How do you make baked chicken with béchamel sauce?
Baked chicken with béchamel sauce is made by covering cooked chicken pieces with béchamel and baking until the top is golden. Make the sauce by cooking flour in butter, whisking in milk gradually, and stirring until smooth; pour it over the chicken before baking.
Should you cook the chicken before baking chicken with béchamel sauce?
Yes, cooking the chicken before assembling baked chicken with béchamel sauce helps ensure it is fully cooked without overbaking the topping. Use poached or pan-cooked chicken, then bake the assembled dish just long enough to heat the sauce through and brown the surface.
How do you stop béchamel sauce from going lumpy in baked chicken with béchamel sauce?
Whisk the milk into the butter-and-flour mixture gradually to keep the béchamel smooth. Keep whisking as it thickens, and strain or briefly blend the sauce if lumps form. Let it thicken before pouring it over the chicken so it does not run thin in the dish.
Can you make baked chicken with béchamel sauce ahead of time?
Yes, assemble baked chicken with béchamel sauce in its baking dish ahead of time and refrigerate it covered until ready to bake. Avoid leaving the assembled chicken at room temperature for a long time, and allow for extra baking time if the dish is still cold.
What chicken works best for baked chicken with béchamel sauce?
Boneless chicken breast is convenient for baked chicken with béchamel sauce, while thigh meat tends to stay juicier and has a richer flavor. Cut the chicken into even pieces and cook it before adding the béchamel so every portion heats evenly.
Why is baked chicken with béchamel sauce watery?
Baked chicken with béchamel sauce can turn watery when the chicken or vegetables release liquid, or when the béchamel is too thin. Cook watery vegetables such as mushrooms or spinach first, drain the chicken well, and thicken the sauce before assembling the dish.
What should you serve with baked chicken with béchamel sauce?
Serve baked chicken with béchamel sauce with a crisp green salad, roasted vegetables, rice, or pasta. A fresh, lightly dressed salad balances the creamy sauce, while rice or pasta makes the meal more substantial and catches any béchamel left on the plate.
Can you freeze baked chicken with béchamel sauce?
Yes, baked chicken with béchamel sauce can be frozen, although the sauce may separate or become slightly grainy after thawing. Freeze it in an airtight container once cooled, thaw it in the refrigerator, and reheat gently while stirring the sauce where possible.
How do you reheat baked chicken with béchamel sauce without drying it out?
Reheat baked chicken with béchamel sauce covered in the oven or gently in the microwave, adding a splash of milk if the sauce has thickened. Heat only until the center is hot, since prolonged reheating can dry out the chicken and make the béchamel split.
Can you add vegetables to baked chicken with béchamel sauce?
Yes, mushrooms, broccoli, peas, or spinach work well in baked chicken with béchamel sauce. Cook vegetables that release water before adding them, then drain them thoroughly; this keeps the béchamel creamy instead of thin after baking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.