Are you looking for a healthy and delicious way to cook chicken? Look no further! Chicken is a staple protein that can be easily incorporated into a variety of dishes, from soups and salads to stir-fries and baked goods. But when it comes to staying within your calorie budget, it’s not always easy to find recipes that are both tasty and nutritious.
That’s why we’ve put together this collection of 20 delicious low-calorie chicken recipes that are sure to satisfy your cravings without derailing your diet. From classic comfort foods like baked chicken breast and chicken stir-fry, to international-inspired dishes like Greek yogurt marinated chicken skewers and pineapple teriyaki chicken skewers, there’s something for everyone in this lineup.
In the following pages, we’ll take you on a culinary journey through these mouthwatering recipes, each carefully crafted with calorie-conscious ingredients and portion sizes. Whether you’re a busy professional looking for quick and easy meals to take on-the-go, or a health-conscious individual seeking inspiration for meal prep, you’ll find plenty of ideas to get your creative juices flowing.
So what are you waiting for? Dive in and discover the flavors that will keep you coming back for more!
Lemon Garlic Baked Chicken Breast
Lemon Garlic Baked Chicken Breast: A flavorful and moist chicken dish that combines the brightness of lemon with the pungency of garlic.
Ingredients:
– 2 boneless, skinless chicken breasts
– 1/4 cup freshly squeezed lemon juice
– 3 cloves garlic, minced
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. In a small bowl, whisk together lemon juice, garlic, olive oil, and thyme.
4. Place the chicken breasts on the prepared baking sheet.
5. Brush the lemon-garlic mixture evenly over both chicken breasts.
6. Season with salt and pepper to taste.
7. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Spicy Grilled Chicken with Mango Salsa
Spicy Grilled Chicken with Mango Salsa Recipe
Get ready for a flavor explosion! This recipe combines the bold flavors of spicy grilled chicken and sweet, tangy mango salsa.
Ingredients:
For the Chicken:
– 4 boneless, skinless chicken breasts
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– Salt and pepper to taste
For the Mango Salsa:
– 2 ripe mangos, diced
– 1/2 cup red onion, diced
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– Salt to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together yogurt, honey, cumin, smoked paprika, and cayenne pepper.
3. Add chicken breasts and marinate for at least 30 minutes or up to 2 hours in the refrigerator.
4. Grill chicken for 6-8 minutes per side, or until cooked through.
5. Meanwhile, combine mango, red onion, jalapeño, and lime juice in a bowl.
6. Serve grilled chicken with Mango Salsa spooned over the top.
Cooking Time: 20-25 minutes
Slow Cooker Chicken and Vegetable Soup
Perfect for a cozy evening, this hearty soup is packed with tender chicken, crunchy vegetables, and comforting flavors. With minimal prep time and maximum flavor, it’s an ideal meal for any day.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 large onion, chopped
– 3 cloves of garlic, minced
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 2 cups mixed vegetables (such as bell peppers, zucchini, and potatoes)
– 4 cups low-sodium chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. In a slow cooker, combine chopped onion, garlic, carrots, celery, mixed vegetables, chicken, chicken broth, diced tomatoes, and thyme.
2. Season with salt and pepper to taste.
3. Cook on low for 6-8 hours or high for 3-4 hours.
4. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Chicken Stir-Fry with Broccoli and Bell Peppers
This recipe combines the flavors of chicken, broccoli, bell peppers, and savory soy sauce for a fast and flavorful meal. Ready in just 20 minutes, this stir-fry is perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups broccoli florets
– 1 cup sliced bell peppers (any color)
– 2 cloves garlic, minced
– 2 tbsp soy sauce
– 1 tsp olive oil
– Salt and pepper to taste
– Cooked rice or noodles for serving (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5 minutes. Remove from the skillet.
3. Add the broccoli, bell peppers, and garlic to the skillet. Cook until the vegetables are tender-crisp, about 4-5 minutes.
4. Return the chicken to the skillet and stir in soy sauce. Cook for an additional minute.
5. Serve hot over cooked rice or noodles, if desired.
Cooking Time: 20 minutes
Greek Yogurt Marinated Chicken Skewers
Greek Yogurt Marinated Chicken Skewers
Savory and tender chicken skewers infused with the creamy tanginess of Greek yogurt, perfect for a quick and easy dinner or appetizer.
Ingredients:
• 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
• 1/2 cup plain Greek yogurt
• 2 cloves garlic, minced
• 1 tablespoon freshly squeezed lemon juice
• 1 teaspoon dried oregano
• 1/4 teaspoon paprika
• Salt and pepper to taste
• 10-12 bamboo skewers
Instructions:
1. In a large bowl, whisk together Greek yogurt, garlic, lemon juice, oregano, paprika, salt, and pepper.
2. Add the chicken pieces to the marinade, making sure they’re fully coated. Cover and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill to medium-high heat. Thread 4-5 marinated chicken pieces onto each skewer, leaving a small space between each piece.
4. Grill the skewers for 8-10 minutes per side, or until cooked through and slightly charred.
5. Serve hot with your favorite sides, such as hummus, tabbouleh, or pita bread.
Cooking Time: 16-20 minutes
Zucchini Noodle Chicken Alfredo
A twist on the classic Italian dish, this recipe replaces traditional pasta with zucchini noodles and adds protein-rich chicken for a satisfying meal. This creamy and flavorful dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 2 medium zucchinis
– 2 tablespoons olive oil
– 1 cup heavy cream
– 1/2 cup grated Parmesan cheese
– 1 teaspoon garlic powder
– Salt and pepper to taste
– Fresh parsley for garnish
Instructions:
1. Cook the chicken breast in a skillet with olive oil until cooked through, then set aside.
2. Use a spiralizer or vegetable peeler to create zucchini noodles (zoodles).
3. In a large skillet, combine the zoodles and heavy cream. Bring to a simmer over medium heat.
4. Stir in Parmesan cheese, garlic powder, salt, and pepper until smooth.
5. Add cooked chicken to the skillet and stir to combine.
6. Cook for an additional 2-3 minutes or until heated through.
7. Garnish with fresh parsley and serve hot.
Cooking Time: 20-25 minutes
Air Fryer Chicken Tenders with Panko Crust
Elevate your chicken tenders game with this easy and flavorful recipe that yields crispy on the outside, juicy on the inside results. With a simple breading process using Panko crumbs and a quick air frying time, you’ll be enjoying delicious chicken tenders in no time!
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1 cup Panko breadcrumbs
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. In a shallow dish, mix together Panko breadcrumbs and Parmesan cheese.
3. Dip each chicken strip into the beaten egg, then coat in the breadcrumb mixture, pressing gently to adhere.
4. Place the coated chicken tenders in the air fryer basket in a single layer. Spray with olive oil.
5. Cook for 12-15 minutes, shaking halfway through. Chicken should be cooked through and crispy on the outside.
Cooking Time: 12-15 minutes
Chicken and Spinach Stuffed Portobello Mushrooms
A delicious twist on traditional stuffed mushrooms, these creamy bites combine the earthy flavor of portobellos with the richness of chicken and spinach.
Ingredients:
– 4 large portobello mushrooms
– 1 pound boneless, skinless chicken breast, cooked and diced
– 1/2 cup fresh spinach leaves, chopped
– 2 cloves garlic, minced
– 1/4 cup cream cheese, softened
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Clean the mushrooms by gently wiping them with a damp cloth.
3. In a bowl, mix together cooked chicken, chopped spinach, garlic, and cream cheese until well combined.
4. Stuff each mushroom cap with the chicken mixture, dividing it evenly among the four caps.
5. Drizzle the tops with olive oil and season with salt and pepper to taste.
6. Bake for 20-25 minutes or until the mushrooms are tender and the filling is heated through.
7. If desired, sprinkle shredded cheddar cheese on top of each mushroom during the last 5 minutes of baking.
Cooking Time: 20-25 minutes
Cilantro Lime Chicken Lettuce Wraps
A refreshing twist on traditional wraps, these Cilantro Lime Chicken Lettuce Wraps are perfect for a light and flavorful meal or snack. With the brightness of lime juice and the freshness of cilantro, you’ll be hooked from the first bite.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 1/4 cup freshly chopped cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– 1 head lettuce leaves
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
3. Brush the mixture on both sides of the chicken breasts.
4. Grill the chicken for 5-6 minutes per side, or until cooked through.
5. Let the chicken rest for a few minutes before slicing into thin strips.
6. Assemble wraps by placing chicken strips onto lettuce leaves, then top with chopped cilantro.
Cooking Time: 15-20 minutes
Balsamic Glazed Chicken with Roasted Vegetables
Elevate your weeknight dinner game with this sweet and tangy combination of chicken and roasted vegetables, all tied together with a rich balsamic glaze.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup mixed vegetables (such as Brussels sprouts, carrots, and red bell peppers)
– 2 tbsp olive oil
– 2 tbsp balsamic vinegar
– 1 tsp honey
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, whisk together balsamic vinegar and honey.
3. Season chicken breasts with salt and pepper. Brush the balsamic glaze on both sides of the chicken.
4. Roast vegetables in the oven for 20-25 minutes, or until tender and lightly caramelized.
5. Place chicken breasts on a baking sheet lined with parchment paper and roast for 15-20 minutes, or until cooked through.
6. Serve chicken breasts with roasted vegetables and drizzle any remaining balsamic glaze over the top.
Cooking Time: 40-50 minutes
Skinny Chicken Caesar Salad
A lighter twist on the classic, this recipe combines grilled chicken breast with crispy romaine lettuce, tangy Caesar dressing, and a sprinkle of parmesan cheese. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 cups romaine lettuce, chopped
– 1/4 cup Caesar dressing (homemade or store-bought)
– 1/2 cup grated parmesan cheese
– 1/4 cup chopped fresh parsley
– 1 tbsp olive oil
Instructions:
1. Preheat grill or grill pan to medium-high heat. Season chicken breast with salt and pepper. Grill for 5-6 minutes per side, or until cooked through.
2. In a large bowl, combine romaine lettuce, Caesar dressing, and parmesan cheese. Toss to combine.
3. Slice grilled chicken into strips and add to the salad. Top with chopped parsley and drizzle with olive oil.
Cooking Time: 15-20 minutes
Chicken and Quinoa Stuffed Peppers
This recipe combines protein-rich chicken with fiber-packed quinoa and sweet bell peppers, creating a nutritious and flavorful meal. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers (any color)
– 1 pound boneless, skinless chicken breast, cut into small pieces
– 1 cup cooked quinoa
– 1/2 cup shredded cheddar cheese
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers, removing seeds and membranes.
3. In a large skillet, cook chicken with olive oil until browned, about 5 minutes.
4. Add cooked quinoa, cheese, cilantro, salt, and pepper; stir well.
5. Stuff each bell pepper with the chicken-quinoa mixture.
6. Place stuffed peppers in a baking dish, cover with foil, and bake for 30 minutes.
7. Remove foil and continue baking for an additional 10-15 minutes, until peppers are tender.
Cooking Time: 40-45 minutes
Low-Calorie Chicken Fajita Bowl
A flavorful and nutritious twist on traditional fajitas, this recipe yields a delicious bowl filled with sautéed chicken breast, crunchy bell peppers, and creamy avocado. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 large onion, sliced
– 2 large bell peppers (any color), sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper to taste
– 1 ripe avocado, diced
– 1 cup cooked brown rice or cauliflower rice
– Optional: your favorite toppings, such as sliced radishes, shredded cheese, and sour cream
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together chicken breast, cumin, paprika, salt, and pepper.
3. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook for 5-6 minutes per side or until cooked through.
4. Remove chicken from skillet and set aside. Add sliced onions and bell peppers to the skillet and cook for an additional 5 minutes or until tender.
5. Serve chicken with sautéed vegetables, avocado, brown rice or cauliflower rice, and your choice of toppings.
Cooking Time: 20-25 minutes
Herb-Roasted Chicken with Asparagus
This recipe combines the flavors of fresh herbs and spring asparagus to create a mouthwatering dish that’s perfect for a special occasion or everyday dinner.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 1 tsp dried thyme
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 pound fresh asparagus, trimmed
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the chicken and pat dry with paper towels.
3. In a small bowl, mix together olive oil, rosemary, thyme, garlic powder, salt, and pepper.
4. Rub the herb mixture all over the chicken, making sure to get some under the skin as well.
5. Place the chicken in a roasting pan and put it in the oven for 45-50 minutes or until cooked through.
6. Toss the asparagus with olive oil, salt, and pepper. Spread on a baking sheet and roast in the oven for 12-15 minutes or until tender.
7. Serve the roasted chicken with steamed asparagus by its side.
Cooking Time: 1 hour
Chicken and Black Bean Lettuce Tacos
Elevate your taco game with this fresh and flavorful recipe! Crunchy lettuce wraps, savory chicken, and creamy black beans come together for a deliciously healthy meal.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into small pieces
– 1 can (15 oz) black beans, drained and rinsed
– 2 cups mixed greens (lettuce, spinach, arugula)
– 1/4 cup chopped fresh cilantro
– 1 lime, juiced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional toppings: diced tomatoes, shredded cheese, avocado
Instructions:
1. In a medium bowl, whisk together chicken, black beans, cilantro, lime juice, and olive oil.
2. Cook the mixture in a large skillet over medium-high heat for 5-7 minutes or until chicken is cooked through.
3. Warm lettuce leaves by wrapping them in a damp paper towel and microwaving for 20 seconds.
4. Assemble tacos by spooning the chicken mixture onto lettuce leaves, adding desired toppings.
5. Serve immediately and enjoy!
Cook Time: 15-20 minutes
Tomato Basil Chicken with Spaghetti Squash
This recipe combines the flavors of Italy with a healthy twist by substituting traditional spaghetti with roasted spaghetti squash. The result is a delicious and nutritious meal that’s perfect for a weeknight dinner.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 cups mixed cherry tomatoes, halved
– 1/4 cup fresh basil leaves, chopped
– 2 cloves garlic, minced
– 1 medium spaghetti squash (about 2 lbs)
– 1 tsp olive oil
– Salt and pepper to taste
– Grated Parmesan cheese for serving (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast the spaghetti squash for 45 minutes, or until tender.
3. In a large skillet, heat the olive oil over medium-high. Add the chicken and cook for 5-6 minutes per side, or until cooked through.
4. Remove the chicken from the skillet and set aside. Add the garlic and cook for 1 minute.
5. Add the cherry tomatoes and basil to the skillet. Cook for an additional 3-4 minutes, or until the tomatoes release their juices.
6. Serve the chicken with the tomato-basil sauce spooned over the top of the roasted spaghetti squash. Sprinkle with Parmesan cheese, if desired.
Cooking Time: 55 minutes
Chicken and Mushroom Coconut Curry (Light Version)
This creamy curry recipe is a twist on traditional Indian cuisine, with the added bonus of being lighter and healthier. Perfect for a quick weeknight dinner or a weekend lunch, this dish is sure to please.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons coconut oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) light coconut milk
– 1 teaspoon curry powder
– 1/2 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add chicken, cook until browned, about 5-7 minutes. Remove from pan.
3. Add onion, garlic, and ginger; cook until onion is translucent.
4. Add mushrooms; cook until tender.
5. Stir in curry powder, cumin, salt, and pepper. Cook for 1 minute.
6. Pour in coconut milk; bring to a simmer.
7. Return chicken to pan; cook until heated through, about 2-3 minutes.
8. Taste and adjust seasoning as needed.
Cooking Time: 20-25 minutes
Pineapple Teriyaki Chicken Skewers
Pineapple Teriyaki Chicken Skewers: Sweet and savory fusion of flavors!
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1/4 cup pineapple juice
– 2 tablespoons teriyaki sauce
– 2 cloves garlic, minced
– 1 tablespoon brown sugar
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes (optional)
– 10-12 bamboo skewers, soaked in water for 30 minutes
– Fresh pineapple chunks and green onions for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together pineapple juice, teriyaki sauce, garlic, brown sugar, ginger, and red pepper flakes (if using).
3. Add chicken pieces to the marinade; toss to coat. Cover and refrigerate for at least 30 minutes or up to 2 hours.
4. Thread marinated chicken onto skewers, leaving a small space between each piece.
5. Grill skewers for 8-10 minutes per side, or until cooked through.
6. Serve hot with fresh pineapple chunks and green onions on top.
Cooking Time: 16-20 minutes
Chicken and Avocado Salad with Lime Dressing
This refreshing salad combines the creaminess of avocado with the tanginess of lime, all wrapped up in a satisfying package. Perfect for a light lunch or dinner.
Ingredients:
– 1 pound cooked chicken breast, diced
– 2 ripe avocados, diced
– 1/2 cup red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine chicken, avocado, red bell pepper, and cilantro.
2. Squeeze lime juice over the top and toss gently to coat.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This salad is best served chilled, making it a quick and easy option for any time of day.
Low-Calorie Chicken and Brown Rice Casserole
This nutritious casserole is a perfect solution for a healthy weeknight dinner or lunch. With lean chicken, fiber-rich brown rice, and steamed vegetables, this dish is both satisfying and guilt-free.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 2 cups cooked brown rice
– 1 cup mixed frozen vegetables (such as peas, carrots, and corn)
– 1/4 cup reduced-sodium chicken broth
– 2 tablespoons olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the chicken in olive oil until browned and cooked through.
3. In a separate pot, combine cooked brown rice, mixed vegetables, and chicken broth. Heat over medium heat until warmed through.
4. In a 9×13-inch baking dish, layer the cooked chicken, brown rice mixture, and shredded cheese (if using).
5. Bake for 25-30 minutes or until heated through.
Cooking Time: 25-30 minutes
Summary
Get ready to indulge in deliciously healthy chicken recipes! This article features 20 mouth-watering, low-calorie dishes that are perfect for those looking to make healthier choices. From classic baked chicken breast with lemon and garlic to spicy grilled chicken with mango salsa, there’s something for everyone. Try slow-cooked chicken soup, zucchini noodle alfredo, or even air-fried tenders with panko crust. Whether you’re in the mood for stir-fries, skewers, or casserole, these recipes offer a flavorful and nutritious twist on traditional favorites.
