As well as being a great and important source of animal protein, it is also a good source of B vitamins, iron, potassium, and selenium.
According to the National Chicken Council, almost 10 billion pounds of chicken were bred and raised for meat production in the United States in 2020 (2).
Chicken meat is quite versatile, and you can prepare it in many ways. However, when it comes to its health benefits, all cooking methods for chicken aren’t created equal.
For example, dry cooking at high temperatures of up to 482oF (250oC), longer cooking durations, and even the doneness of the chicken may lead to the production of harmful chemicals (3, 4, 5, 6).
These carcinogenic chemicals can include (3, 4, 5, 6, 7):
Otherwise, cooking methods that don’t smoke or brown the meat are more likely to be healthy for you. Most of these use water in some way or another.
Sous vide is a healthy cooking method that involves vacuum-sealing foods and seasonings in a food-grade plastic pouch and cooking them in a water bath. This cooks the chicken without direct heat, which should reduce the production of HAAs, PAHs, and AGEs (8).
Keep in mind that you might want to use plastic bags that don’t contain bisphenol A (BPA), since this chemical may move from plastic cooking bags to foods that have been cooked this way (9).
You can cook seasoned chicken meat sous vide at 140oF (60oC) for 1 hour, or up to 3 hours if you want to enhance the flavor of the final product (8).
This slow cooked, low temperature method reduces nutrient losses and produces chicken that is tender with a high mineral content (8, 10).
You can opt to use special sous vide equipment, but a simple cooking thermometer and water bath are all you need.
Chicken is a dietary staple for many people As a lean source of protein, vitamins and minerals, it can be a nutritious addition to a balanced diet. However, the way chicken is cooked makes a big difference to its health profile Some cooking methods are healthier than others.
Why Cooking Method Matters
Cooking chicken using high-heat methods like frying, grilling, broiling or roasting can lead to the formation of harmful chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
HCAs form when proteins, sugars and creatine react at high temperatures above 300°F (149°C). PAHs occur when fat and juices from chicken drips onto an open flame, causing smoke.
Researchers have found that HCAs and PAHs can damage DNA and make animals more likely to get cancer. There isn’t a lot of research on humans, but these chemicals may also make inflammation worse and raise the risk of heart disease and diabetes.
Cooking chicken below 300°F (149°C) avoiding direct flame exposure and minimizing cooking time reduces HCA and PAH formation.
5 Healthiest Ways to Cook Chicken
1. Poaching
Poaching chicken gently simmers it in liquid like broth or water using indirect heat. One study found poaching produced lower PAH levels in meat than other cooking methods
Poached chicken retains moisture and tenderness. Use low heat around 165–180°F (74–82°C). Flavor poaching liquid with herbs and spices. For 10 to 15 minutes, or until the chicken reaches 165°F (74°C) on the inside, cook.
2. Steaming
Steaming cooks food using hot steam vapor. Research shows steaming at 212°F (100°C) generates fewer HCAs and PAHs compared to high-temperature cooking.
Steamed chicken retains nutrients, moisture and flavor. Steam for 15–20 minutes until chicken reaches an internal temperature of 165°F (74°C).
3. Boiling
Boiling uses low temperatures under 212°F (100°C). Studies have shown that low-temperature wet cooking methods, such as boiling, don’t produce many or any HCAs.
Boiled chicken breast is moist and tender. Shredded boiled chicken works well in meals and freezer storage. For flavor, boil chicken in herb- and spice-infused broth. Boil 10 minutes or until 165°F (74°C).
4. Pressure Cooking
Pressure cooking uses steam under high pressure to cook food quickly. Limited evidence suggests pressure cooking generates fewer carcinogens.
Pressure cook chicken in a multicooker or stovetop cooker for 10–15 minutes until fully cooked. Allow pressure to release before opening.
5. Roasting
Roasting uses dry oven heat. Some research indicates roasting chicken below 392°F (200°C) produces fewer carcinogens since there is less direct surface contact.
Roast chicken at 350°F (177°C), about 1 hour and 15 minutes or until internal temperature reaches 165°F (74°C). Let rest before carving.
Cooking Methods to Limit
High-temperature cooking methods like deep frying, grilling, broiling and pan frying can increase HCAs and PAHs:
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Deep fry chicken infrequently, as eating fried chicken daily may increase mortality risk.
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Grilling, barbecuing, broiling and pan frying chicken directly over an open flame increases HCAs and PAHs.
To reduce exposure:
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Avoid direct flame contact.
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Microwave before exposing to high heat.
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Flip frequently.
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Remove charred portions.
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Limit gravy made from drippings.
Tips for Cooking and Eating Chicken
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Store raw chicken sealed on the bottom shelf of the fridge to avoid cross-contamination.
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Wash hands before and after handling raw chicken. Don’t wash chicken, which can spread bacteria.
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Use separate cutting boards and utensils for raw chicken.
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Cook chicken to an internal temperature of 165°F (74°C). Test with a meat thermometer.
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Refrigerate leftovers within 2 hours.
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Make healthy meals like shredded chicken tacos, salad with roasted chicken and chicken burrito bowls.
The Bottom Line
The healthiest ways to cook chicken include poaching, steaming, boiling, pressure cooking and roasting at moderate temperatures. These moist-heat methods reduce harmful compound formation. Frying, grilling, broiling and pan frying chicken can increase compounds that may raise cancer and disease risk. Limit high-heat cooking methods and follow food safety practices to enjoy chicken’s nutritional benefits.
How to steam chicken at home
- Cut the chicken into smaller pieces to speed up the cooking process and make sure the meat is cooked all the way through. For the same effect, you can also cut a bigger piece of chicken all the way through.
- To add flavor, marinate the chicken before you steam it. (Here’s a recipe for a lemon garlic marinade. You could also add herbs and spices to the steam water to give the food more flavor while it’s cooking.
- In a pot of boiling water, put the chicken in a steamer basket. Make sure that steam is coming through the holes in the steamer basket.
- Put a tight lid on top of the basket and cook the chicken for 15 to 20 minutes. Before taking the chicken out of the steam, make sure it’s done.
- The water can then be used to make a sauce or broth to go with the chicken.
Like steaming, pressure cooking uses high temperatures for short durations and produces moist, tender, and flavorful chicken dishes.
Given that longer cooking times increase the production of HCAs, pressure cooking’s short cooking duration is likely to produce fewer HAAs, PAHs, or AGEs as well (4).
An older study found that pressure cooking reduced the oxidation of cholesterol in meat, while a recent study identified various cooking methods that either increased or decreased cholesterol oxides in chicken (13, 14).
Oxidized cholesterol is a risk factor for heart disease. This type of cholesterol is linked to a narrowing of the arteries that can occur due to atherosclerosis, a condition characterized by plaque buildup (14, 15, 16).
You can pressure cook in an electric multicooker or traditional pressure cooker with a weight valve.
How to make sous vide chicken at home
- Put the chicken in a BPA-free plastic bag or sous vide pouch that can be closed again and again.
- Put water in a pot and attach a thermometer to the side of it. You can also dip a thermometer in the water as needed to check the temperature while cooking.
- Warm up the water to 140oF (60oC), then add the chicken in a sealed bag to the pot. Let the temperature rise again to 140oF (60oC) before setting the timer. The temperature may drop when you add the meat.
- Set an hour timer for once the water temperature has reached 140oF (60oC).
- You can sear the meat when it’s done, or you can just cut it up and serve it.
Steaming is another healthy and quick cooking method for chicken. For this method, you use a steaming basket and pot of hot water.
Alternatively, you can get the same results by cooking in a steam-assisted hybrid oven.
Steaming is a high temperature method with a short cooking time that has been shown to produce fewer HCAs compared with other high temperature cooking methods (11).
The steam prevents a crust from forming on the surface of the chicken, which reduces drying out of the meat to produce a moist and tender product.
The high temperatures also melt more of the fat on the chicken (11, 12).
LOW EFFORT Chicken Mealprep that anyone can do
FAQ
Which is the healthiest way of cooking chicken?
Steaming Steam helps the chicken retain tenderness, moisture, and flavor. Steamed chicken is also relatively low in calories since it requires no additional fat. How to steam chicken: Use chicken pieces or cut large pieces of chicken into smaller pieces so that it will cook evenly.
Is it healthier to cook chicken in the oven or on the stove?
Cooking chicken on the stove or in the oven can both be healthy, but baking is usually better for you. Baking, especially when done with minimal oil, allows for a leaner cooking method.
Is baked or grilled chicken healthier?
Conclusion: Healthier Option: If prepared without excessive fats or sauces, grilled chicken is often considered slightly healthier due to lower fat content and the ability to drain excess fat during cooking. However, baked chicken can also be very healthy, especially if prepared with wholesome ingredients.
What is the most nutritious way to eat chicken?
1. Poaching. “Poaching is one of the healthiest ways to cook chicken because it doesn’t require any added fat,” explains Hobson. May 6, 2025.