Are you looking for healthy and delicious dinner options? Trying to cut back on calories but don’t want to sacrifice flavor? Look no further than these five low-calorie chicken recipes! Not only is chicken a great source of protein, but it’s also low in calories and fat. Plus, its versatility makes it a staple ingredient in many different types of dishes. From Lemon Garlic Chicken to Chicken and Mushroom Stir Fry, these flavorful recipes are sure to satisfy your taste buds while keeping your waistline in check.
Why Choose Chicken for Dinner?
When it comes to choosing a healthy and satisfying protein option for dinner, chicken should definitely be at the top of your list. There are many benefits to including chicken in your regular meal rotation, from its high protein content to its versatility in recipes. Not only is chicken low in calories and fat, but it can also be prepared in a variety of delicious and healthy ways. If you’re looking for more healthy meal ideas, be sure to check out our collection of low-calorie vegetarian meals, low-calorie breakfast ideas, or even healthy low-calorie meal prep for busy weekdays.
High in Protein
Chicken is an excellent source of protein, which is essential for building and repairing muscle tissue. A 3-ounce serving of chicken breast contains about 26 grams of protein, making it an excellent choice for those looking to increase their protein intake. In fact, chicken is one of the highest sources of protein in a non-red meat diet.
Adding more protein to your diet can also help with weight loss. Protein is more filling than carbohydrates or fats, so it can help you feel full and satisfied for longer periods. This can lead to a reduction in overall calorie intake and a greater chance of sticking to a healthy diet.
Incorporating chicken into your diet is an excellent way to increase your protein intake without consuming excess calories. Chicken breast is a lean protein source that is low in fat and calories. It’s also incredibly versatile and can be prepared in a variety of ways to suit different tastes and preferences.
If you’re looking for more healthy meal ideas, check out our other articles on delicious smoothies for weight loss, easy and healthy snacks for weight loss, and low-calorie soups to keep you feeling full and satisfied. We also have great options for healthy low-calorie desserts, low-calorie pasta dishes, and flavorful low-calorie salads to help you achieve your weight loss goals.
Low in Calories and Fat
Chicken is an excellent protein source that is low in calories and fat. A 3.5-ounce serving of skinless, boneless chicken breast contains only about 165 calories and 3.6 grams of fat. Comparatively, a similar serving of beef contains about 250 calories and 15 grams of fat. This makes chicken a great choice for those looking to maintain or lose weight without sacrificing their daily protein intake.
Substituting chicken for higher fat meat sources can decrease the overall caloric and fat intake of a meal. This benefits weight and health management because excess calories and fat in the diet may lead to weight gain, obesity, and even heart disease.
Including chicken in your diet can also help you feel fuller for longer, reducing your desire to snack and overeat. With its high protein content, chicken takes longer to digest, keeping you feeling full for an extended period of time. The lean protein in chicken helps build and maintain muscle mass, which can boost metabolism and increase calorie burning.
To reap the low-calorie and low-fat benefits of chicken, it’s essential to learn how to cook it in healthy and flavorful ways. The following low-calorie chicken recipes are a great place to start!
Versatile
Chicken is a versatile protein that can be incorporated into a variety of meals. It can be cooked in so many different ways, from grilling to baking, stir-frying to roasting. This makes it an excellent protein option for those who are looking for flavorful meals that can be enjoyed with different sides and ingredients. With chicken, the possibilities are endless. You can add different spices, marinades, and sauces to create unique flavors that suit your taste buds.
One great thing about chicken is that it can be paired with a wide range of ingredients. You can pair it with healthy vegetables, such as zucchini, broccoli, or bell peppers, to create a low-calorie and nutritious meal. You can also use chicken as a base for salads, soups, and sandwiches, which are perfect for those who are on-the-go.
Another advantage of chicken’s versatility is that it can be used in different cuisines. You can make Asian-inspired meals, like stir-fries or curries, or go for Mediterranean flavors with lemon and herbs. Mexican dishes can also be made with chicken, such as tacos, enchiladas, or fajitas. This means that, no matter what your preferred cuisine is, you can always incorporate chicken into your meals in a unique and delicious way.
Incorporating chicken into your diet is a great way to add variety and flexibility to your meals. By using different cooking techniques and ingredients, you can create flavorful and healthy dishes that will satisfy your taste buds while also helping you achieve your health goals. So, next time you’re meal planning, be sure to include some versatile chicken recipes that are sure to impress!
Low-Calorie Chicken Recipes
Looking for healthy and delicious dinner ideas that won’t derail your diet? Check out these delicious chicken recipes that are low in calories and big on flavor. Whether you want something savory and comforting or light and refreshing, there’s a recipe here to suit your tastes. From lemon garlic chicken to chicken curry with cauliflower rice, these dishes are packed with protein and nutrients to keep you feeling full and satisfied. So roll up your sleeves, grab your apron, and get ready for a culinary adventure!
Lemon Garlic Chicken
This flavorful and easy-to-make Lemon Garlic Chicken recipe is a delicious and healthy option for a low-calorie dinner. The tangy taste of lemon and the aroma of garlic blend together perfectly to make this recipe a crowd-pleaser. This dish is high in protein and a great source of iron, making it a perfect choice for a post-workout meal.
Here is the step-by-step recipe:
Ingredients:
| Chicken breasts | 4 |
| Lemon, juiced | 2 |
| Lemon zest | 1 tbsp |
| Garlic, minced | 4 cloves |
| Olive oil | 2 tbsp |
| Parsley, chopped | 2 tbsp |
| Salt | 1 tsp |
| Black pepper, freshly ground | 1/2 tsp |
Instructions:
- Preheat the oven to 425°F (218°C).
- Combine the olive oil, minced garlic, lemon juice, lemon zest, salt, and black pepper in a bowl.
- Place the chicken breasts in a baking dish and pour the mixture over them. Rub with your hands to coat the chicken evenly.
- Bake for 20-25 minutes or until the chicken is cooked through and the juices run clear.
- Sprinkle with fresh parsley before serving.
Enjoy your delicious and healthy Lemon Garlic Chicken with some steamed or roasted veggies on the side for a complete and balanced meal.
Nutrition Information:
| Calories | 190 |
| Protein | 28g |
| Carbohydrates | 2g |
| Fat | 7g |
| Fiber | 0g |
This Lemon Garlic Chicken recipe is a great addition to your healthy meal rotation. It’s quick, easy, and low in calories, making it perfect for those who are watching their weight without sacrificing flavor. Give this recipe a try and you won’t be disappointed!
Grilled Chicken and Vegetables
One delicious and healthy low-calorie chicken recipe to try is grilled chicken and vegetables. This dish is not only easy to make, but it’s also packed with protein and essential nutrients from the colorful veggies.
To prepare this recipe, start by marinating the chicken in a mixture of olive oil, lemon juice, garlic, and your favorite herbs and spices for at least an hour. While the chicken is marinating, chop up a variety of your favorite vegetables into bite-sized pieces, such as zucchini, bell peppers, onions, and asparagus.
Once the chicken is ready, preheat your grill to medium-high heat. Place the chicken on the grill and cook for about 6-8 minutes on each side or until the internal temperature reaches 165°F. While the chicken is cooking, toss the vegetables with a little bit of olive oil and seasonings.
Place the veggies on the grill and cook for about 3-4 minutes on each side or until they are slightly charred and tender. Once everything is done, serve your grilled chicken and vegetables hot off the grill for a delicious and satisfying meal.
Not only is this dish low in calories and high in protein, but it’s also packed with important nutrients like vitamin C from the peppers, vitamin A from the asparagus, and fiber from the zucchini and onions. Plus, the array of colors on your plate means you’re getting a variety of different antioxidants that are great for your overall health.
Chicken Curry with Cauliflower Rice
This low-calorie chicken curry with cauliflower rice is packed with flavor and healthy ingredients. The combination of tender chicken, aromatic spices, and creamy coconut milk is sure to satisfy your taste buds. The recipe is easy to make, and the cauliflower rice makes a great low-carb alternative to traditional rice.
Ingredients:
| 1 tablespoon olive oil | 4 boneless, skinless chicken breasts, sliced into strips |
| 1 onion, chopped | 3 garlic cloves, minced |
| 1 tablespoon ginger, grated | 2 teaspoons curry powder |
| 1 can (14 ounces) coconut milk | 1 tablespoon cornstarch |
| 1 lime, juiced | 1 head cauliflower, riced |
| 2 tablespoons cilantro, chopped | Salt and pepper to taste |
Instructions:
- Heat olive oil in a large saucepan over medium heat. Add chicken and cook until browned on all sides, about 6-8 minutes. Remove from the pan and set aside.
- Add chopped onion, minced garlic, grated ginger, and curry powder to the same pan. Cook until the onion is softened, about 5 minutes.
- Pour the coconut milk into the pan and whisk in the cornstarch. Bring to a simmer and cook until thickened, about 5 minutes.
- Return the chicken to the pan and cook until heated through, about 5-7 minutes.
- In a separate pan, prepare the cauliflower rice by sautéing it with salt and pepper until tender, about 5-7 minutes.
- Serve the chicken curry over the cauliflower rice. Garnish with chopped cilantro and lime juice.
This delicious chicken curry with cauliflower rice packs a punch with spices such as ginger and curry powder. The creamy coconut milk adds a touch of sweetness and is thicken by cornstarch to keep it healthy. The cauliflower rice is a great alternative to traditional rice and is low-carb. This hearty recipe is sure to keep you full and satisfied without the unnecessary calories.
Tomato Basil Chicken
Tomato Basil Chicken is a flavorful and healthy option for a low-calorie dinner. This recipe combines tender chicken breasts with tangy tomatoes and fragrant basil, creating a delicious and satisfying meal. Here is how to make it:
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 1 can diced tomatoes (no salt added)
- 1/4 cup chicken broth (low-sodium)
- 1 tablespoon tomato paste
- 1/4 cup fresh basil leaves, chopped
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Season chicken breasts with salt and pepper and add them to the skillet. Sear for 3-4 minutes on each side until they’re golden brown.
- Remove the chicken from the skillet and set it aside.
- Add minced garlic to the skillet and cook for about 1 minute, stirring occasionally.
- Add diced tomatoes (with the juice) to the skillet, along with chicken broth and tomato paste.
- Stir everything together and bring it to a simmer.
- Add the seared chicken breasts back into the skillet, spooning some of the tomato mixture over the top.
- Cover the skillet and let it simmer for about 10-15 minutes, until the chicken is cooked through.
- Stir in fresh basil and serve.
This recipe serves 4 and each serving contains approximately 250 calories, making it a great option for those who are watching their calorie intake.
Nutrition Information:
| Calories | Protein | Fat | Carbs | Sugar | Sodium | |
|---|---|---|---|---|---|---|
| Per Serving (1 chicken breast) | 250 | 38g | 7g | 8g | 4g | 345mg |
The tomato basil chicken recipe is a delicious and healthy way to enjoy a low-calorie dinner. Try it out tonight and taste the flavorful combination of tomato and basil!
Chicken and Mushroom Stir Fry
This low-calorie Chicken and Mushroom Stir Fry is a quick and easy option for a healthy dinner. It’s loaded with protein and vegetables, making it a filling and nutritious meal. Here are the ingredients you’ll need:
- Chicken breast
- Mushrooms
- Broccoli
- Red bell pepper
- Green onion
- Garlic
- Low-sodium soy sauce
- Cornstarch
- Chicken broth
- Rice
To make this recipe, start by cooking the rice according to package instructions. While the rice is cooking, prepare the chicken and vegetables. Cut the chicken into small pieces and season with salt and pepper. Slice the mushrooms and pepper into thin strips, and chop the broccoli into small florets.
Heat some oil in a large non-stick skillet over high heat. Add the chicken to the skillet and cook until browned and cooked through, stirring occasionally. Remove the chicken from the skillet and set aside.
Next, add the mushrooms and broccoli to the same skillet and cook for a few minutes until they start to soften. Add the garlic, sliced green onion, and sliced red pepper to the skillet and stir.
In a small bowl, whisk together the cornstarch, low-sodium soy sauce, and chicken broth. Pour the mixture into the skillet and stir to coat the vegetables.
Finally, add the chicken back to the skillet and stir everything together. Cook for a few more minutes until the sauce has thickened and the vegetables are tender.
Serve the Chicken and Mushroom Stir Fry over the cooked rice and enjoy a delicious low-calorie dinner!
Nutrition Information
Now, let’s dive into the nutrition information for each of these low-calorie chicken recipes. By understanding the nutritional value of these recipes, you can make informed decisions about what you’re putting into your body. Each recipe below provides important macronutrients and micronutrients that contribute to a well-balanced diet. So, let’s take a closer look at the nutritional benefits of these delicious chicken dishes!
Lemon Garlic Chicken
This recipe for lemon garlic chicken is a flavorful and healthy option for those looking to add variety to their regular chicken dinners. The dish is easy to prepare and perfect for busy weeknights. The combination of lemon and garlic gives the dish a tangy taste and the chicken breasts remain juicy and tender. Here’s what you’ll need and how to prepare it:
| Ingredients | Amount |
|---|---|
| Chicken Breasts | 4 (boneless, skinless) |
| Lemon Juice | 2 tablespoons |
| Garlic | 4 cloves (minced) |
| Olive Oil | 2 tablespoons |
| Salt | 1 teaspoon |
| Pepper | 1/2 teaspoon |
| Parsley | 1 tablespoon (minced, for garnish) |
To make the lemon garlic chicken, start by preheating the oven to 400°F (200°C). In a bowl, mix together the lemon juice, minced garlic, olive oil, salt, and pepper. Place the chicken breasts in a baking dish and pour the marinade over the top, making sure to coat each piece well.
Bake the chicken in the preheated oven for 20-25 minutes, or until the internal temperature reaches 165°F (75°C). Remove the chicken from the oven and allow it to rest for a few minutes before serving. Garnish with minced parsley for added flavor and a pop of color.
This lemon garlic chicken recipe is a great example of how healthy eating doesn’t have to mean sacrificing flavor. It’s a low-calorie option and the lemon and garlic provide added health benefits such as improved digestion and immune system support. Plus, with only a handful of ingredients, this recipe is easy to prepare and perfect for busy weeknights.
Grilled Chicken and Vegetables
One delicious low-calorie chicken recipe to try for a healthy dinner is grilled chicken and vegetables. This dish is not only easy to prepare, but it is also packed with nutrients that are good for your body. It is also a great way to stay full without consuming a lot of calories.
To make this dish, you will need skinless chicken breasts, olive oil, bell peppers, zucchini, onions, garlic, lemon juice, and your favorite seasonings. Start by seasoning the chicken with your preferred spices and grilling it until it is fully cooked. You can make use of a grill pan or outdoor grill.
While the chicken is cooking, chop the vegetables into bite-sized pieces and toss with olive oil, garlic, and seasonings. Grill the vegetables for about 5-7 minutes or until they are tender but still have a bit of a crunch. Once the chicken and vegetables are done cooking, sprinkle with lemon juice for an extra burst of flavor.
Grilled chicken and vegetables is a fantastic dish for those who want a healthy and satisfying dinner that won’t break the calorie bank. The chicken is a great source of protein which can help you build and repair tissues in your body. Meanwhile, the vegetables are low in calories, but high in vitamins, minerals, and fiber that help to keep you feeling full for longer.
Here is the nutrition information for one serving of grilled chicken and vegetables:
| Nutrient | Amount per serving |
|---|---|
| Calories | 240 |
| Protein | 24g |
| Fat | 10g |
| Carbohydrates | 15g |
| Fiber | 5g |
| Sodium | 80mg |
As you can see, grilled chicken and vegetables is a nutritious and delicious meal that you can enjoy without any guilt. It is a perfect option for those who want to maintain a healthy lifestyle without sacrificing flavor.
Chicken Curry with Cauliflower Rice
One delicious and healthy low-calorie chicken recipe to try for dinner is Chicken Curry with Cauliflower Rice. This dish is packed with flavor and will leave you feeling satisfied without the guilt.
The Ingredients You’ll Need:
| 3 chicken breasts, cut into cubes | 1 large onion, diced |
| 2 cloves of garlic, minced | 1 tablespoon of ginger paste |
| 1 red bell pepper, cut into strips | 1 yellow bell pepper, cut into strips |
| 1 can of coconut milk | 2 teaspoons of curry powder |
| 1 teaspoon of turmeric | 1 teaspoon of cumin |
| 1 head of cauliflower, riced | 2 tablespoons of olive oil |
| 1 tablespoon of cornstarch | 1 tablespoon of water |
| Salt and pepper to taste | Fresh cilantro, chopped for garnish |
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion and sauté for about 5 minutes until softened.
3. Add the garlic and ginger paste and sauté for another 2 minutes.
4. Add the chicken and cook until browned on all sides.
5. Add the bell peppers, coconut milk, curry powder, turmeric, and cumin.
6. Bring to a boil, then reduce heat and let simmer for 15-20 minutes until the chicken is cooked through and the sauce has thickened.
7. While the curry is cooking, make the cauliflower rice by placing the riced cauliflower in a separate skillet and cooking over medium-high heat with a little oil for about 5 minutes until softened.
8. Mix the cornstarch with water and stir into the curry to thicken the sauce.
9. Serve the chicken curry over the cauliflower rice and garnish with fresh cilantro.
This Chicken Curry with Cauliflower Rice recipe serves 4 and contains approximately 280 calories per serving. It’s high in protein and low in carbohydrates, making it the perfect healthy dinner for those watching their calorie intake. Enjoy!
Tomato Basil Chicken
One delicious and easy-to-make low-calorie chicken recipe to try for a healthy dinner is tomato basil chicken. This recipe is perfect for those who love Italian flavors and want a satisfying meal without all the extra calories. Here are the ingredients you will need:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 can diced tomatoes (14.5 oz)
- 4 cloves garlic, minced
- 1/4 cup chopped fresh basil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
To start, heat the olive oil in a skillet over medium-high heat. Season the chicken breasts with salt and pepper on both sides and add them to the skillet. Cook the chicken for about 5-7 minutes on each side or until it is cooked through and no longer pink in the middle.
Next, remove the chicken from the skillet and set it aside on a plate. Add the minced garlic to the skillet and cook for about a minute or until fragrant. Then, add the can of diced tomatoes and stir to combine. Let the mixture simmer for 5-10 minutes or until the sauce has thickened slightly.
Once the sauce has thickened, add the chopped fresh basil to the skillet and stir to combine. Add the chicken back to the skillet and spoon the tomato basil sauce over the top of the chicken. Let the chicken simmer in the sauce for a few minutes to allow the flavors to blend together.
Finally, remove the skillet from the heat and serve the tomato basil chicken hot. This recipe pairs well with a side of roasted vegetables or whole wheat pasta for a complete meal. Enjoy this delicious and healthy dinner option!
Chicken and Mushroom Stir Fry
This low-calorie chicken and mushroom stir fry dish is quick and easy to make, perfect for a healthy dinner after a long day. Here are the ingredients you’ll need:
- Chicken breast: 2, boneless and skinless
- Button mushrooms: 1 cup, sliced
- Broccoli: 1 crown, chopped into florets
- Red bell pepper: 1, sliced
- Carrots: 2, sliced
- Garlic: 2 cloves, minced
- Ginger: 1 tablespoon, grated
- Low-sodium soy sauce: 2 tablespoons
- Honey: 1 tablespoon
- Vegetable oil: 2 tablespoons
To make this dish, start by heating up a large skillet or wok over medium-high heat. Add the vegetable oil and let it heat up for a minute. Then, add the sliced chicken breast to the pan and cook for about 5-7 minutes until evenly browned. Remove the chicken from the pan and set it aside.
Next, add the sliced mushrooms to the same pan and cook for about 2-3 minutes until they start to release their moisture. Then, add the chopped broccoli, sliced red bell pepper, and sliced carrots to the pan and cook for another 5-7 minutes until they start to soften. Make sure to stir the vegetables constantly so they don’t burn.
While the vegetables are cooking, mix together the minced garlic, grated ginger, low-sodium soy sauce, and honey in a small bowl. Once the vegetables are cooked to your liking, add the chicken back to the pan and pour the garlic and ginger mixture over everything. Stir everything together and cook for another 2-3 minutes until everything is heated through and the sauce has thickened up a bit.
Serve your chicken and mushroom stir fry over a bed of brown rice or quinoa for a complete and healthy meal. Enjoy the mix of savory chicken, tender mushrooms, and crispy vegetables in every bite.
Conclusion
In conclusion, incorporating low-calorie chicken recipes into your weekly dinner routine is a fantastic way to improve your overall health without sacrificing flavor. Making a few simple substitutions and adjustments to recipes can dramatically reduce the calories and fat in your meals, while still allowing you to enjoy the taste and texture of delicious chicken dishes.
By choosing to cook with chicken, you are also reaping the benefits of its high protein content, which can help keep you feeling full and satisfied for longer periods of time. And with so many different cooking methods and flavor combinations to choose from, chicken is an incredibly versatile protein that will keep your taste buds happy meal after meal.
Whether you prefer tangy lemon garlic chicken or a spicy chicken curry with cauliflower rice, there is a low-calorie chicken recipe out there to suit all tastes and dietary needs. And with the added benefit of providing significant nutrition for a healthy body, it’s no wonder chicken is such a popular option for dinner.
So the next time you’re looking for a healthy and flavorful meal option, consider one of these low-calorie chicken recipes. Your taste buds and your waistline will thank you!
Frequently Asked Questions
What is a low-calorie meal?
A low-calorie meal typically contains between 300-600 calories per serving, ideal for those looking to maintain or lose weight.
How much protein should I consume per day?
The recommended daily amount of protein is 0.8 grams per kilogram of body weight. For an average 150-pound person, that would be around 54 grams of protein per day.
What are the benefits of cooking with chicken?
Chicken is a lean protein that is lower in calories and fat than other meats. It is also a great source of essential vitamins and minerals that are important for overall health.
What are some healthy vegetables to pair with chicken?
Some healthy vegetables to pair with chicken include broccoli, asparagus, bell peppers, carrots, and green beans.
What is cauliflower rice?
Cauliflower rice is simply rice made from cauliflower that has been grated or processed into small pieces to resemble rice. It is a low-carb alternative to traditional rice and can be used in a variety of recipes.
Can I substitute chicken for another protein?
Yes, you can substitute chicken for other proteins such as tofu, lean beef, or fish. Just be sure to adjust the cooking times accordingly.
What are some other ways to cook chicken besides grilling and stir-frying?
Other ways to cook chicken include baking, poaching, roasting, and sautéing. Each method provides a unique flavor and texture to the chicken.
Can I freeze any of these chicken dishes?
Yes, all of these chicken dishes can be frozen for later use. Just be sure to properly store them in an airtight container or freezer bag.
Why is it important to know the nutritional content of my meals?
Knowing the nutritional content of your meals can help you make more informed choices about what you eat and can help you maintain a balanced diet. It can also be helpful for those with dietary restrictions or food allergies.
Can I adjust the portion sizes of these recipes?
Yes, you can adjust the portion sizes of these recipes to fit your individual needs. To decrease the calorie count of the meal, consider reducing the portion sizes or the amount of toppings or sauces.
