Are you looking to boost your protein intake and fuel your muscles for optimal growth? Look no further! Chicken is a lean and versatile protein source that can be cooked in countless ways. In this article, we’ll explore 20 delicious and high-protein chicken recipes that are perfect for anyone looking to increase their muscle mass.
From classic grilled chicken breasts to international-inspired dishes like teriyaki stir-fries and curry-based curries, our list has something for every taste bud. Whether you’re a seasoned athlete or just starting out on your fitness journey, these protein-packed chicken recipes will provide the energy and nutrients you need to power through even the toughest workouts.
In the following pages, we’ll take you on a culinary tour of the world’s most mouthwatering chicken dishes, each carefully crafted to deliver a whopping dose of protein to support muscle growth. So sit back, relax, and get ready to fire up your taste buds with these 20 flavorful high-protein chicken recipes!
Garlic Parmesan Grilled Chicken
Elevate your grilled chicken game with this flavorful recipe that combines the richness of parmesan cheese and the pungency of garlic. Perfect for a quick weeknight dinner or a summer BBQ, this dish is sure to please!
Ingredients:
– 4 boneless, skinless chicken breasts
– 3 cloves of garlic, minced
– 1/2 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together minced garlic and grated Parmesan cheese.
3. Brush chicken breasts with olive oil and season with salt and pepper.
4. Grill chicken for 5-7 minutes per side, or until cooked through.
5. During the last minute of grilling, brush chicken with garlic-Parmesan mixture.
6. Remove from heat and let rest for a few minutes before serving.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Spicy Sriracha Lime Chicken Skewers
Add a spicy kick to your grilling routine with these flavorful skewers, bursting with the zesty combination of sriracha and lime.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces
– 2 tablespoons sriracha sauce
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– Salt and pepper to taste
– Bamboo skewers, soaked in water for at least 30 minutes
Instructions:
1. In a large bowl, whisk together sriracha sauce, lime juice, olive oil, garlic, and ginger.
2. Add the chicken pieces to the marinade and toss to coat. Cover and refrigerate for at least 2 hours or overnight.
3. Preheat grill to medium-high heat. Thread marinated chicken onto bamboo skewers, leaving a small space between each piece.
4. Grill skewers for 8-10 minutes, turning occasionally, until cooked through and slightly charred.
5. Serve hot with your favorite sides or enjoy as is.
Cooking Time: 15-20 minutes
Lemon Herb Baked Chicken Breast
Brighten up your dinner routine with this flavorful and moist chicken breast recipe, infused with the zesty goodness of lemon and herbs. This easy-to-make dish is perfect for a weeknight meal or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/4 cup freshly squeezed lemon juice
– 2 tbsp olive oil
– 2 tbsp chopped fresh rosemary
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, garlic powder, salt, and pepper.
3. Place the chicken breasts in a baking dish and brush the top of each breast with the lemon-herb mixture.
4. Bake for 25-30 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
5. Let it rest for 5 minutes before serving.
Cooking Time: 25-30 minutes
Cajun Blackened Chicken with Avocado Salsa
Experience the bold flavors of Louisiana with this spicy blackened chicken dish, served with a creamy and refreshing avocado salsa.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tbsp Cajun seasoning
– 1 tsp paprika
– 1/2 tsp garlic powder
– 1/2 tsp onion powder
– 1/4 tsp cayenne pepper
– 2 tbsp butter
– Salt and pepper to taste
– Avocado Salsa (see below)
Instructions:
1. Preheat skillet over medium-high heat.
2. In a small bowl, mix together Cajun seasoning, paprika, garlic powder, onion powder, and cayenne pepper.
3. Brush both sides of chicken breasts with butter, then sprinkle with the spice mixture.
4. Cook for 5-6 minutes per side, or until cooked through.
5. Let rest for a few minutes before serving.
Avocado Salsa:
– 2 ripe avocados, diced
– 1/2 red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 1 lime, juiced
– Salt and pepper to taste
Combine all ingredients in a bowl and stir until well mixed. Serve alongside blackened chicken.
Cooking Time: 15-20 minutes
Greek Yogurt Marinated Chicken Kebabs
A refreshing twist on traditional kebabs, these Greek yogurt marinated chicken kebabs are a perfect blend of flavors and textures. With the tanginess of Greek yogurt, the sweetness of honey, and the savory taste of oregano, this dish is sure to please.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into 1-inch pieces
– 1/2 cup Greek yogurt
– 2 tbsp olive oil
– 2 tbsp honey
– 1 tsp dried oregano
– Salt and pepper, to taste
– 10-12 bamboo skewers
Instructions:
1. In a large bowl, whisk together Greek yogurt, olive oil, honey, and oregano until smooth.
2. Add the chicken pieces to the marinade and mix well. Cover and refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill to medium-high heat. Thread marinated chicken onto skewers, leaving a small space between each piece.
4. Season with salt and pepper to taste. Grill kebabs for 8-10 minutes, turning occasionally, until cooked through.
5. Serve immediately.
Cooking Time: 15-20 minutes
Buffalo Chicken Stuffed Sweet Potatoes
Elevate your snack game with this spicy and satisfying twist on classic sweet potatoes. These Buffalo chicken-stuffed spuds are perfect for a quick lunch or dinner.
Ingredients:
– 4 large sweet potatoes
– 1 pound cooked chicken breast, shredded
– 1/2 cup Frank’s RedHot sauce
– 1/4 cup ranch dressing
– 1 tablespoon butter
– 1/2 cup shredded cheddar cheese (optional)
– Chopped cilantro or scallions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake sweet potatoes for 45-50 minutes, or until soft.
3. While the sweet potatoes are baking, mix chicken breast, Frank’s RedHot sauce, and ranch dressing in a bowl.
4. When the sweet potatoes are done, slice them open and top with the Buffalo chicken mixture.
5. Add shredded cheddar cheese (if using) and garnish with cilantro or scallions.
6. Serve immediately and enjoy!
Cooking Time: 45-50 minutes
Protein-Packed Chicken and Quinoa Bowl
This recipe combines lean protein from chicken breast with complex carbohydrates from quinoa, making it a nutritious and filling meal option. With just a few simple ingredients, you can create a delicious and healthy bowl that’s perfect for lunch or dinner.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 1 cup cooked quinoa
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup frozen broccoli florets
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Optional: avocado, cherry tomatoes, or other toppings of your choice
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together olive oil, garlic, and soy sauce.
3. Place chicken breast in the bowl and brush with the mixture.
4. Cook chicken for 20-25 minutes or until cooked through.
5. Meanwhile, cook quinoa according to package instructions.
6. Toss broccoli florets with a pinch of salt and pepper, and steam until tender.
7. Assemble bowls by placing cooked quinoa at the bottom, followed by sliced chicken, steamed broccoli, and any desired toppings.
Cooking Time: 35-40 minutes
Teriyaki Chicken Stir-Fry with Broccoli
This quick and flavorful stir-fry combines juicy chicken breast with crisp broccoli and a sweet teriyaki sauce, all cooked to perfection in under 30 minutes.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups broccoli florets
– 1/4 cup teriyaki sauce
– 2 tbsp vegetable oil
– 1 tsp grated ginger
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat 1 tbsp of vegetable oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from skillet and set aside.
3. In the same skillet, add remaining 1 tbsp of oil. Add broccoli and cook until tender, about 3-4 minutes.
4. Pour in teriyaki sauce and stir to combine with broccoli. Bring to a simmer for 1-2 minutes.
5. Add cooked chicken back into the skillet and toss to coat with teriyaki sauce and broccoli.
6. Season with salt, pepper, and grated ginger to taste.
7. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 20-25 minutes
High-Protein Chicken and Egg White Scramble
Kickstart your day with a protein-packed breakfast that’s both delicious and nutritious!
Ingredients:
– 1 boneless, skinless chicken breast, diced
– 2 large egg whites
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon dried parsley
– Salt and pepper to taste
– 1 tablespoon feta cheese (optional)
Instructions:
1. Heat the olive oil in a medium skillet over medium-high heat.
2. Add the chicken and cook until browned, about 5 minutes. Remove from skillet and set aside.
3. In the same skillet, add the diced onion and minced garlic. Cook until the onion is translucent, about 2-3 minutes.
4. Crack in the egg whites and stir to combine with the onion mixture. Cook until the eggs are almost set, about 3-4 minutes.
5. Add the cooked chicken back into the skillet and stir to combine with the eggs.
6. Season with salt, pepper, and parsley.
7. Serve hot, topped with crumbled feta cheese if desired.
Cooking Time: 15-20 minutes
Smoky Chipotle Chicken Lettuce Wraps
Elevate your mealtime with these flavorful wraps, featuring smoky chipotle chicken, crisp lettuce, and a hint of spice. Perfect for a quick lunch or dinner.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon chipotle pepper powder
– Salt and pepper to taste
– 4 large lettuce leaves
– 1 avocado, diced (optional)
– 1 lime, cut into wedges (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, whisk together cumin, smoked paprika, and chipotle pepper powder.
3. Add the mixture to the chicken breast and massage until coated.
4. Place the chicken on a baking sheet lined with parchment paper and bake for 15-20 minutes or until cooked through.
5. Warm the lettuce leaves by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the wraps by slicing the chicken into strips, placing it onto the warmed lettuce leaves, and topping with avocado (if using).
7. Serve immediately and squeeze with lime juice (if desired).
Cooking Time: 15-20 minutes
Chicken and Black Bean Protein Burritos
These flavorful burritos are packed with protein-rich chicken breast, fiber-rich black beans, and whole wheat tortillas. Perfect for a quick and easy lunch or dinner that’s both nourishing and delicious.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper, to taste
– 4 whole wheat tortillas
– Shredded cheese (optional)
– Salsa (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, cook chicken breast until browned and cooked through. Set aside.
3. In the same skillet, add olive oil, onion, and garlic. Cook until softened.
4. Add black beans, cumin, salt, and pepper. Stir well.
5. Wrap each tortilla with 1/2 cup of the bean mixture, 1/2 cup cooked chicken, and shredded cheese (if using).
6. Serve warm with salsa (if desired).
Cooking Time: 20-25 minutes
Baked Chicken Meatballs with Spinach
Elevate your dinner game with these tender and flavorful chicken meatballs, packed with nutritious spinach. This easy recipe is perfect for a quick weeknight meal or a weekend gathering.
Ingredients:
– 1 lb boneless, skinless chicken breast, finely chopped
– 1/2 cup breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1/4 cup fresh spinach leaves, chopped
– 1/4 cup olive oil
– Salt and pepper to taste
– Optional: your favorite marinara sauce for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine chicken, breadcrumbs, Parmesan cheese, egg, spinach, salt, and pepper. Mix well.
3. Use your hands or a spoon to shape the mixture into meatballs, about 1 1/2 inches (3.8 cm) in diameter.
4. Place the meatballs on a baking sheet lined with parchment paper, leaving some space between each one.
5. Drizzle with olive oil and bake for 18-20 minutes or until cooked through.
6. Serve hot with your favorite marinara sauce, if desired.
Cooking Time: 18-20 minutes
Chickpea and Chicken Curry
This flavorful curry recipe combines tender chicken and creamy chickpeas in a rich and aromatic sauce, perfect for a quick weeknight dinner or a special occasion. With its blend of Indian spices, this dish is sure to become a family favorite.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper
– 1 can coconut milk (13.5 oz)
– Salt and pepper, to taste
– Fresh cilantro, for garnish
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add chicken and cook until browned, about 5-7 minutes.
3. Remove chicken; add onions and garlic; cook until softened, about 5 minutes.
4. Stir in curry powder, cumin, turmeric, and cayenne pepper; cook for 1 minute.
5. Add chickpeas, coconut milk, salt, and pepper; stir to combine.
6. Return chicken to the skillet; simmer, covered, for 10-15 minutes or until cooked through.
7. Serve hot, garnished with cilantro.
Cooking Time: Approximately 25-30 minutes
High-Protein Chicken Caesar Salad
Elevate your salad game with this protein-packed twist on the classic Caesar recipe. Crispy chicken, crunchy romaine, and a tangy dressing come together for a satisfying and filling meal.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 2 cups romaine lettuce, chopped
– 1/4 cup croutons (homemade or store-bought)
– 1/4 cup grated Parmesan cheese
– 1/4 cup Caesar dressing (homemade or store-bought)
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Season the chicken breast with salt and pepper, then bake for 20-25 minutes or until cooked through.
2. Chop the cooked chicken into bite-sized pieces.
3. In a large bowl, combine the chopped romaine, croutons, and Parmesan cheese.
4. Drizzle the Caesar dressing over the salad and toss to combine.
5. Add the cooked chicken to the salad and toss gently.
6. Drizzle with olive oil and serve.
Cooking Time: 25-30 minutes
Peanut Butter Chicken Satay with Edamame
Satisfy your cravings with this unique fusion of Asian-inspired flavors and creamy textures. This recipe combines the richness of peanut butter with the savory taste of chicken satay, served alongside tender edamame.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1/2 cup creamy peanut butter
– 2 tbsp soy sauce
– 2 tbsp coconut milk
– 1 tsp grated ginger
– 1/4 tsp cumin
– Salt and pepper to taste
– 20-25 bamboo skewers
– 1 cup edamame, shelled and cooked according to package instructions
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a blender or food processor, combine peanut butter, soy sauce, coconut milk, ginger, cumin, salt, and pepper. Blend until smooth.
3. Cut chicken into bite-sized pieces and thread onto skewers, leaving a small space between each piece.
4. Brush the peanut butter mixture evenly onto the chicken.
5. Grill satay for 8-10 minutes per side, or until cooked through.
6. Serve with steamed edamame and enjoy!
Cooking Time: 15-20 minutes
Slow Cooker Chicken Chili with Beans
This hearty and flavorful slow cooker chili recipe is perfect for a chilly evening or a busy day when you need a comforting meal. With chicken, beans, and vegetables, it’s a one-pot wonder that’s easy to prepare and delicious to eat.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) red kidney beans, drained and rinsed
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 tsp chili powder
– 1/2 tsp ground cumin
– Salt and pepper to taste
– 1/4 cup water
Instructions:
1. Add chicken, diced tomatoes, beans, onion, garlic, bell pepper, chili powder, and cumin to the slow cooker.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped fresh cilantro if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Protein-Rich Chicken and Lentil Stew
This hearty stew is packed with protein-rich chicken, nutritious lentils, and a blend of aromatic spices. Perfect for a comforting meal that’s both healthy and satisfying.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 cup brown or green lentils, rinsed and drained
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 large onion, chopped
– 2 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes
– 2 cups low-sodium chicken broth
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add the chicken and cook until browned, about 5-7 minutes.
3. Remove the chicken from the pot and set aside.
4. Add the lentils, carrots, celery, onion, and garlic to the pot. Cook until the vegetables are tender, about 10-12 minutes.
5. Stir in the diced tomatoes, chicken broth, thyme, salt, and pepper.
6. Return the chicken to the pot and simmer for an additional 10-15 minutes or until the chicken is cooked through.
Cooking Time: 30-40 minutes
Grilled Chicken and Asparagus Skillet
This recipe combines the flavors of grilled chicken, tender asparagus, and savory onions in a one-pan wonder. Perfect for a busy weeknight dinner or a weekend brunch, this skillet is sure to please.
Ingredients:
– 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
– 1 lb fresh asparagus, trimmed
– 1 large onion, sliced
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper, to taste
– Optional: lemon wedges for serving
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a bowl, whisk together chicken, asparagus, onion, garlic, salt, and pepper.
3. Add 1 tbsp olive oil to the bowl and toss to coat.
4. Grill the mixture for 8-10 minutes, stirring occasionally, until the chicken is cooked through and the vegetables are tender.
5. Serve hot, with lemon wedges on the side if desired.
Cooking Time: 15-20 minutes
Chicken and Cottage Cheese Stuffed Peppers
This recipe is a creative twist on traditional stuffed peppers, combining the flavors of chicken, cottage cheese, and bell peppers for a deliciously satisfying meal. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 pound boneless, skinless chicken breast, cooked and shredded
– 1 cup cottage cheese
– 1/2 cup breadcrumbs
– 1 egg, beaten
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley or chives for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together chicken, cottage cheese, breadcrumbs, egg, salt, and pepper.
4. Stuff each bell pepper with the chicken mixture, filling to the top.
5. Place stuffed peppers in a baking dish and drizzle with olive oil.
6. Bake for 25-30 minutes or until bell peppers are tender.
7. Serve warm, garnished with chopped fresh herbs if desired.
Cooking Time: 25-30 minutes
High-Protein Chicken Fajita Omelette
Get ready for a protein-packed breakfast that’s also deliciously flavorful! This High-Protein Chicken Fajita Omelette combines the savory taste of fajitas with the convenience of an omelette.
Ingredients:
– 2 large eggs
– 1/4 cup diced cooked chicken breast
– 1/4 cup sliced bell peppers (any color)
– 1/4 cup sliced onions
– 1 tablespoon olive oil
– 1 teaspoon fajita seasoning
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. In a small bowl, whisk together eggs and a pinch of salt.
2. Heat the olive oil in a medium non-stick skillet over medium-high heat.
3. Add the chicken, bell peppers, and onions. Cook for 2-3 minutes or until the vegetables are tender.
4. Pour in the whisked eggs and cook until the edges start to set (about 1 minute).
5. Sprinkle fajita seasoning and fold the omelette in half.
6. Cook for an additional 30 seconds to 1 minute, until the cheese is melted (if using).
Cooking Time: 4-5 minutes
Summary
Get ready to fuel your muscles with these 20 delicious and high-protein chicken recipes! From classic grilled chicken dishes to international-inspired flavors, this collection has something for everyone. Try Garlic Parmesan Grilled Chicken, Spicy Sriracha Lime Chicken Skewers, or Lemon Herb Baked Chicken Breast for a protein-packed meal that will keep you fueled for your workout. Whether you’re in the mood for savory, spicy, or sweet, these recipes are sure to satisfy your cravings and support muscle growth.
