So, you’ve got a weight loss goal and are dreading eating bland chicken with rice over and over again. But it doesn’t have to be that way.
The good news is that there are a lot of tasty and healthy chicken recipes that can help you lose weight. You can excite your taste buds while still maintaining a calorie deficit.
Here are 25 low-calorie chicken recipes that will help you lose weight. There are recipes for everything from creamy to crispy to tangy.
Chicken breast is one of the most popular lean proteins for weight loss. It’s low in calories and fat yet high in satiating protein. The versatile meat can be prepared in endless healthy and delicious ways to support your weight loss goals.
Here is a comprehensive guide on how to make healthy chicken breast recipes for weight loss, including tips for choosing, preparing and cooking chicken breast to maximize nutrition.
Why Chicken Breast for Weight Loss
Chicken breast is an excellent choice if you’re looking to lose weight for several reasons:
-
High in protein A 3-ounce cooked chicken breast contains 26 grams of protein for only 140 calories Protein promotes satiety and preserves muscle mass during weight loss
-
Low in fat: One serving of skinless, boneless chicken breast has only 3 grams of fat. Choosing lean proteins is vital for fat loss.
-
Versatile Chicken breast can be flavored in numerous ways and used in everything from salads to curries to sandwiches The variety helps you stick to your diet.
-
Rich in nutrients: Niacin, selenium, vitamins B6 and B12, and other minerals and vitamins can be found in chicken. It has a lot of choline, which is a nutrient that many people don’t get enough of.
-
Affordable: Chicken breast is budget-friendly and cheaper than many other protein options like seafood. Saving money helps with long-term weight loss success.
Tips for Selecting Chicken Breasts
-
Choose raw, skinless, boneless breasts. Skin has extra calories and fat, so take it off before cooking. Boneless breasts are the leanest option.
-
Look for uniform size and shape. Evenly sized chicken breasts will cook more evenly. Opt for smooth, solid pieces without tears or blemishes.
-
Check the color. Raw chicken should be pale pink to white. Avoid chicken with an off-color or grayish tint.
-
Don’t wash before cooking. Washing chicken can spread bacteria. Cooking to a safe internal temperature kills germs.
-
Check the sell-by date. For safety and quality, opt for chicken that will last for your planned use.
-
Buy in bulk when possible. Chicken breast tends to be cheaper when purchased in family packs versus individual cuts. Freeze extras.
-
Compare unit pricing. The price per pound is more telling than the total package cost. Larger packs are sometimes cheaper.
Healthy Ways to Prepare Chicken Breasts
1. Bake
Baking couldn’t be simpler: Just season chicken breasts and pop them in the oven. Baking allows the chicken’s natural flavor to shine through.
Tips for baked chicken breasts:
-
Preheat oven to 375°F. Season chicken with herbs, spices, salt and pepper.
-
Arrange chicken on a baking sheet or pan and bake 25-35 minutes until 165°F.
-
For crispier skin, brush with oil before baking. Broiling for a few minutes at the end also crisps the skin.
-
Allow chicken breasts to rest 5-10 minutes before slicing for juicier meat.
2. Sauté
Sautéing in a small amount of oil adds delicious flavor and browning. It cooks chicken breasts faster than baking.
Tips for sautéed chicken breasts:
-
Heat 1 tsp oil in a skillet over medium-high heat. Season chicken with seasoning.
-
Cook chicken about 6 minutes per side until browned and 165°F.
-
Butter, garlic, lemon juice or herbs add flavor. Basting chicken as it cooks adds even more flavor.
3. Grill
Grilling imparts delicious smoky flavor. The high heat also gives chicken breasts a crispy char.
Tips for grilled chicken breasts:
-
Preheat grill to medium-high. Lightly oil grates to prevent sticking.
-
Grill chicken about 6 minutes per side with the lid closed until 165°F.
-
Use a meat thermometer to ensure doneness since thick parts may require more time.
-
Brush chicken with oil and add seasoning like chili powder, garlic and lime before grilling.
4. Poach
Poaching chicken breasts in simmering liquid like broth, wine or a poaching liquid infuses them with flavor.
Tips for poached chicken breasts:
-
Simmer chicken breasts in lightly salted water, broth or a seasoned poaching liquid for 15-20 minutes until 165°F.
-
Remove chicken from liquid and pat dry. The chicken can then be used in salads, sandwiches, pastas and more.
-
Add aromatics like garlic, onions, herbs or citrus to the poaching liquid for extra flavor.
5. Slow Cook
Using a slow cooker results in very tender, shred-able chicken that’s perfect for tacos, casseroles, soups and more.
Tips for slow cooker chicken breasts:
-
Place chicken breasts in a slow cooker and add sauce ingredients like salsa, barbeque sauce or coconut milk.
-
Cook on low heat for 4-6 hours until very tender and shreddable.
-
Shred chicken and use as desired, or thicken the cooking liquid for a sauce.
6. Meal Prep
Prepping healthy chicken breast recipes in advance saves time and makes sticking to your diet easier.
Tips for meal prepping chicken breasts:
-
Bake, grill or poach a big batch of chicken breasts to have ready for the week.
-
Portion chicken into individual servings and refrigerate up to 4 days.
-
Combine chicken with healthy grains, vegetables and sauces for balanced meals to heat up.
-
Use chicken in salads, tacos, sandwiches, soups and more throughout the week.
Healthy Ways to Flavor Chicken Breasts
-
Fresh herbs: Rosemary, thyme, oregano, cilantro, basil and parsley add flavor without calories.
-
Spices and spice blends: Salt-free blends like Italian seasoning, garlic powder, paprika and cumin add big flavor.
-
Citrus: Lemon, lime, orange or grapefruit juices and zests brighten up chicken.
-
Vinegars: Balsamic, red wine, rice wine and apple cider vinegars add tang.
-
Mustards: Yellow, dijon or grainy mustards add flavor with zero calories.
-
Salsa: Fresh tomato salsa adds a flavor punch. Look for low-sugar options.
-
Healthy fats: Olive oil, avocado oil and sesame oil carry flavor. Use sparingly.
-
Garlic and onions: Fresh or powdered forms add flavor for few calories. Infuse oil with them.
-
Healthy sauces: Pesto, chimichurri, teriyaki and homemade sauces like yogurt dips add big flavor.
Go-To Healthy Chicken Breast Recipes for Weight Loss
Greek Chicken Wraps
Flavor chicken breasts with lemon, garlic and oregano. Thinly slice and combine with tomato, cucumber, feta, greens and hummus in a whole grain wrap.
Chicken Fajita Bowls
Season chicken with fajita seasoning and onion and bell pepper. Serve with cauliflower rice, black beans, salsa, avocado and cilantro.
Chicken Salad Lettuce Wraps
Combine shredded poached chicken with celery, apple and lemon juice mayo. Wrap in butter lettuce leaves for a fresh, low-carb lunch.
Chicken and Vegetable Stir Fry
Stir fry chicken strips with broccoli, bell pepper, mushrooms, carrots, ginger and reduced sodium teriyaki sauce. Serve over cauliflower rice.
Chicken Caprese Casserole
Stuff chicken breasts with reduced-fat mozzarella and tomatoes. Bake and top with warmed marinara sauce for a healthy version of chicken parmesan.
Curried Chicken Salad
Shredded chicken is combined with Greek yogurt curry dressing, apples, seedless grapes and pecans for a flavorful salad.
Italian Chicken and White Bean Soup
Simmer chicken breast with onion, carrots, garlic, kale and cannellini beans in broth seasoned with Italian herbs for a hearty, healthy soup.
Chicken Banh Mi Wrap
Grill chicken breasts and combine with cucumbers, cilantro, sliced jalapeno and Sriracha mayo. Serve in a whole wheat wrap for a quick dinner.
Chicken Pesto Zucchini Noodles
Transform zucchini noodles into a main by tossing them with shredded chicken, pesto, cherry tomatoes and Parmesan.
Chicken Vegetable Soup
Poach chicken breasts in broth with carrots, celery and onion. Shred chicken and add back to soup with cabbage, zucchini and white beans.
Healthy Chicken Recipes for Weight Loss
Chicken breast is endlessly versatile. Take your healthy chicken breast recipes to the next level with these dietitian-designed options:
33 Healthy Chicken Breast Recipes for Weight Loss
20+ Easy Chicken Breast Recipes for Dinner
20+ Easy Chicken Breast Recipes for Weight Loss
Chicken breast is a nutritious, affordable and versatile lean protein that can be prepared in endless healthy, delicious ways. Follow these tips for choosing, preparing and cooking chicken breast to maximize its weight loss benefits. Experiment with exciting new chicken breast recipes to support your health goals while enjoying delicious food.
Chipotle honey mustard chicken fingers
Ingredients:
- 1 pound boneless, skinless chicken tenders
- 1 pinch salt and black pepper to taste
- 3 egg whites, lightly beaten
- 2 cups panko gluten-free bread crumbs
- 2 tablespoons Dijon mustard
- 1 teaspoon chipotle spice mix
- 1 tablespoon honey
Steps:
- Preheat the oven to 450°F.
- Season the chicken with salt and pepper.
- Place the egg whites in a shallow bowl.
- Add salt and pepper to the crumbs and spread them out on a plate.
- Coat the chicken tenders completely with the crumbs after dipping them in the egg.
- Spread the breaded chicken on a baking sheet that has been sprayed with nonstick cooking spray. Bake for 10 to 12 minutes, or until the chicken is firm and the crumbs have turned brown.
- To make the sauce, put honey, chipotle spice mix, and mustard in a large bowl.
- Mix the ingredients together and then add the cooked chicken tenders. Make sure all of them are covered in the spicy-sweet sauce.
This dish serves four and contains 250 calories per serving.
Spicy Thai basil chicken
Ingredients:
- 1 tablespoon peanut or canola oil
- 1 medium red onion, thinly sliced
- 2 jalapeño peppers, thinly sliced
- 4 cloves garlic, minced
- 1 pound boneless skinless chicken breasts, cut into small pieces
- 2 tablespoons soy sauce
- Dash of Worcestershire sauce
- 1 tablespoon sugar
- 1 tablespoon low-sodium soy sauce
- 2 cups fresh basil leaves (Thai basil if available)
- 2 cups rice, cooked
Steps:
- Heat the oil in a wok or large skillet.
- When hot, add the onion, jalapeños, and garlic. Stir the ingredients around every two minutes while they’re cooking for two minutes.
- Add the chicken and cook for 2 to 3 minutes. The meat will begin to brown.
- Add the sauces, sugar, and basil. Cook for 1 minute more.
- Serve over rice.
This dish serves four and contains 220 calories per serving.
There’s NO REASON to be Eating Plain Chicken & Rice for Weight Loss! #recipe #mealprep #fitness
FAQ
Are there healthy low-carb chicken breast recipes for weight loss?
If you’re looking for easy and satisfying dinner options to fit your diet, South Beach Diet has put together a list of healthy low-carb chicken breast recipes for weight loss.
Are chicken dinners good for weight loss?
Chicken dinners are winners just about every night of the week. That’s because chicken breast is great for losing weight because it’s high in protein and low in saturated fat. Plus, it’s so versatile that it fits into any cuisine, from Italian to Mexican to classic American.
Are boneless chicken breasts healthy?
Boneless chicken breasts are packed full of protein to keep you going for longer. The breast, in particular, has much less fat than the rest of the bird. That means a chicken dish is ideal for lean high-protein meals. If you’re watching how many calories you consume, having a few healthy chicken recipes in your back pocket is essential.
Is breaded chicken good for weight loss?
Healthy Chicken Piccata > Breaded chicken on a bed of pasta and topped with creamy garlic and lemon sauce can be a part of your weight loss plan when you make it our way. This version is lip-smacking good and it’s sure to keep you feeling full for hours.
Can you make healthy chicken breast recipes with pasta?
Yes, you can enjoy healthy chicken breast recipes made with pasta! We ditched the cream and made a basic béchamel sauce with flour, milk, butter, and Parmesan in our version of an Alfredo pasta recipe.
Is chicken breast healthy?
Chicken speaks a universal language and there’s almost no wrong way to prepare it. Plus, chicken breast is one of the healthiest foods on earth—rich in protein, vitamins B and D, calcium, iron and zinc, but blissfully carbohydrate free. However, Despite chicken’s versatility, we often tire of the simple breast. We grill it. Or we grill it.
Is chicken breast good to eat when losing weight?
Skimmed and boneless chicken breast is the best food for weight loss because it is low in fat and calories and high in protein. Other chicken cuts are okay in moderation, but portion control and preparation methods matter.
Which chicken recipe is best for weight loss?
Low-calorie chicken recipesChicken and mushrooms. A star rating of 4. 6 out of 5. Chicken & tzatziki wraps. A star rating of 4. 9 out of 5. Spring onion & ginger crispy chicken rice pot. App onlyPulled chicken bowl. Chicken korma. Chicken balti. Fragrant lemongrass & coconut chicken stir-fry. Ginger chicken udon noodles.
What’s the healthiest way to eat chicken breast?
Choose lean cuts of chicken, like skinless chicken breast, and get rid of any fat that you can see. Also, cook your chicken in ways other than frying, like grilling, baking, or broiling. Pair it with a variety of vegetables for a well-balanced meal.