How Many Calories Are in 1 Shake and Bake Chicken Breast?

January 10, 2026 •

4 min read

According to nutrition data, the coating mix alone adds approximately 30-40 calories per serving. The total calorie count for a single Shake and Bake chicken breast, however, is influenced by several factors beyond just the coating, including the size of the breast and cooking method.

Quick Summary

The total calories for a Shake and Bake chicken breast vary widely based on the size of the cut and how it's prepared. The coating mix adds calories and sodium, but the bulk of the calories comes from the chicken itself and any oil used during cooking.

Key Points

The Coating Adds Calories: The Shake and Bake mix adds approximately 30-40 calories per serving, but this is only a fraction of the total.
Size Matters: The final calorie count is heavily dependent on the size of the chicken breast used, with larger portions yielding higher calorie totals.
Preparation Affects the Total: Added oil in traditional oven baking significantly increases the calorie count compared to using an air fryer, which requires less or no oil.
Air Frying Can Reduce Calories: Using an air fryer is a great way to reduce the total fat and calorie content while still achieving a crispy texture.
Labels Provide Specifics: For the most accurate calorie information, always check the nutritional panel on your specific Shake and Bake box and weigh your chicken breast.
DIY Coatings Offer Control: Making a homemade coating from breadcrumbs and spices gives you complete control over ingredients, allowing for lower sodium and calories.

The Calorie Breakdown: The Coating vs. The Chicken

Understanding the total calories in a Shake and Bake chicken breast requires separating the nutritional value of the coating from the chicken itself. The Shake 'N Bake box provides nutrition facts for the coating mix only, which is just one part of the equation.

Calories from the Shake and Bake Mix

For a standard original chicken coating mix, an ⅛ packet (which is an 8-gram serving) typically contains around 30 to 40 calories. The primary contributors to these calories are the carbohydrates in the breadcrumbs and flour. This is a relatively small number, but it's important to remember that this figure does not account for the calories from the chicken or any added fat during cooking.

Calories from the Chicken Breast Itself

The most significant source of calories is the chicken breast. A 100-gram (about 3.5 ounces) boneless, skinless chicken breast contains approximately 165 calories when cooked plain. However, the size of chicken breasts can vary dramatically. A larger breast of 6 ounces or more will naturally have a higher calorie count, even before adding any coating. When combined with the Shake and Bake mix, the total can easily surpass 200 calories, and much higher depending on the preparation.

How Cooking Method and Ingredients Affect Calorie Count

The final calorie count is not just determined by the chicken and coating; the cooking method also plays a crucial role.

Traditional Oven Baking: The recipe on the box often calls for preparing the chicken with oil, which helps the coating stick and crisp. Adding a tablespoon of oil can add over 100 calories to the dish. Using a very small amount of cooking spray is a lower-calorie alternative.
Air Frying: The air fryer has become a popular method for preparing Shake and Bake chicken because it produces a crispy texture without requiring excess oil. An air-fried Shake and Bake chicken breast can have a significantly lower calorie count than one prepared in a traditional oven with added oil. One recipe for air-fried Shake and Bake chicken reports around 318 kcal per breast, reflecting a preparation that uses some oil. In contrast, a simpler air fryer version shows 219 kcal.
Homemade Alternatives: Making a homemade version of the coating allows for complete control over the ingredients. Recipes using whole wheat breadcrumbs and less salt can reduce overall calories and sodium.

Comparison Table: Shake and Bake vs. Other Chicken Breast Preparation

To put the calories of a Shake and Bake chicken breast into context, here is a comparison with other common cooking methods. Calorie counts are estimates and will vary based on exact serving size.


Preparation Method	Approx. Calories per Breast (4-6oz)	Key Factors
Shake and Bake (Oven)	216–350+ kcal	Varies heavily with added oil and chicken size.
Shake and Bake (Air Fryer)	219–318 kcal	Significantly less added oil compared to oven baking.
Plain Baked Chicken	165–200+ kcal	No added oil or coating.
Grilled Chicken Breast	180–220+ kcal	Minimal oil or marinade used.

Healthy Swaps and Alternatives

For those looking to lower the calorie count or sodium in their diet, several alternatives exist that provide a similar crunch without the store-bought mix.

Seasoned Panko: Panko breadcrumbs tend to be airier and absorb less oil, offering a crisper texture with fewer calories than traditional breadcrumbs. Season them yourself with spices like paprika, garlic powder, and onion powder for flavor control.
Homemade Coating: Grind your own whole wheat bread into crumbs and add your favorite herbs and spices. You can use less breading per breast and avoid the high sodium content of the pre-packaged mix.
Almond Flour or Nut-Based Coatings: For a low-carb alternative, use a mix of almond flour and spices. The calories will be higher from fat, but the carbohydrate count will be lower. This is great for ketogenic diets.

Conclusion: Understanding the Full Picture

So, how many calories are in 1 Shake and Bake chicken breast? The precise number depends on its size, whether it has skin, and how it's cooked, but it typically ranges from approximately 215 to 350 calories or more. By being mindful of these variables and considering healthier cooking methods like air frying or using homemade coatings, you can enjoy a crispy chicken breast while keeping your nutritional goals in mind. Understanding the breakdown of calories from both the chicken and the coating is key to making informed dietary choices. For optimal nutrition, compare different cooking methods and consider healthier alternatives to the traditional packaged mix.

Optional Link for more information: For additional context on how cooking methods affect nutritional content, check out this guide on air frying: https://airfried.com/air-fryer-shake-and-bake-chicken/

Frequently Asked Questions

The Shake and Bake Original Chicken seasoned coating mix adds approximately 30 to 40 calories per serving, based on an 8-gram serving size.

While Shake and Bake provides a quick and crispy meal, it can be high in sodium and calories depending on preparation. It's generally not considered the healthiest option, but using methods like air frying and choosing smaller, skinless chicken breasts can help improve its nutritional profile.

The majority of the calories come from the chicken breast itself. A smaller portion comes from the seasoned coating mix and any additional oil used for baking.

Yes, air frying can reduce the total calories compared to traditional oven baking, primarily because it requires less or no added oil. This can result in a final dish with significantly fewer calories and less fat.

The larger the chicken breast, the higher the total calorie count. For example, a 6-ounce breast will have roughly 50% more calories than a 4-ounce breast, plus it will absorb more of the coating mix.

Yes, you can. Use an air fryer, use less oil (or a cooking spray), or switch to a homemade coating using whole wheat breadcrumbs and your own spices to control the sodium and calorie content.

For a healthier crunch, consider using alternatives like seasoned panko breadcrumbs, homemade whole wheat breadcrumbs, or a nut-based coating for a lower-carb option.

Yes, nutritional information can vary between different flavors and varieties of Shake and Bake. A "southern style" chicken breast prepared with the mix was reported to contain 351 calories in one instance, highlighting the potential for variations.