This Chicken Schnitzel And Cauliflower Mash Is A Healthy Alternative To A Pub Meal

Nutritionist Jessica Sepel has created a healthy version of your favourite weeknight dinner!

One thing we love about nutritionist Jessica Sepel of JSHealth is her healthy eating philosophy. She doesn’t believe in diets or deprivation, but rather a life of balance and making well-informed choices when it comes to food.
She’s on a mission to educate people that they can in fact have their cake and eat it too (well, chicken schnitzel and mash in this case). Regardless, Jess—who also happens to be a Lilydale Free Range Tribe Ambassador—is all about making healthier versions of your favourite foods so you can still enjoy the simple pleasures in life.
This is why we were super excited when she introduced our team to her delicious version of a chicken schnitzel and creamy mash (taste-tested and approved!). The premise is easy—simply swap out your breadcrumbs for almond meal, your potatoes for cauliflower, and what you then have is a weeknight dinner worthy of a cheap pub meal. Keep scrolling for the recipe!

Healthy Chicken Schnitzel And Cauliflower Mash

Serves: 4

  • 2 Lilydale chicken breast fillets, sliced in half lengthways
  • 1 cup almond meal
  • zest of 1 lemon
  • 1/3 cup finely chopped mixed herbs (sage, parsley and thyme)
  • 2 tbsp finely grated parmesan
  • 2 free-range or organic eggs, lightly beaten
  • 1 tbsp milk of choice
  • 1 clove garlic, crushed
  • Salt and pepper
  • 1 tbsp olive oil
  • Lemon wedges to serve

chicken schnitzel
Cauliflower Mash

  • 1 head cauliflower, chopped into florets
  • 1/2 cup milk of choice – I use almond milk
  • 1 tbsp organic coconut oil or organic butter
  • Salt and pepper

To make the cauliflower mash, in a pot of boiling water or a steamer, steam the cauliflower until very well cooked, approximately 10-15 minutes.
In a food processor, add the cooked cauliflower, milk, oil or butter and then pulse/purée the mix. If it’s too thick, add a little water. Season with salt and pepper. Set aside.
In a large shallow bowl, combine the almond meal, lemon zest, herbs and parmesan.
In a separate large shallow bowl, whisk the egg, milk and garlic, season with salt and pepper.
Dip the chicken into the egg mixture, then coat evenly in the almond mix.
Heat the olive oil in a large non-stick frying pan over a medium-heat and cook for 3-4 minutes on each side or until the chicken is lightly golden and cooked through.
Serve with lemon wedges and cauliflower mash.

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