17 Chicken Recipes for Weight Loss

Written by Marixie Ann Obsioma, MT, undergrad MD on June 01, 2022

Chicken is likely to be a part of your diet if you're trying to lose weight or improve your health.

As a source of high-quality protein and low-fat fat, chicken is an excellent choice. Vegetables, rice, pasta, and potatoes are suitable matches for this sauce.

Because of its versatility and accessibility, chicken is a common ingredient in most people's daily diets.

The serving size of 4 ounces of chicken has roughly 120-150 calories. You get 20-25 grams of protein as a bonus! A delicious, gratifying, and nutritious supper option can help you stay on track with your weight-loss objectives!

Add one or all of these low-calorie chicken dinner recipes to your diet, and you'll never get bored!

You can whip several dishes in under 15 minutes, including one-pot wonders. It's time to give them a whirl. Help your weight loss efforts by trying these 17 healthy chicken recipes.

1. Grilled Chicken Sandwich With Chimichurri Sauce

People commonly choose chicken sandwiches because they believe it is a healthier alternative to red meat on most chain menus in the United States. (1)

There are only a few places where you can get chicken that isn't breaded and fried, and even when you do, the amount of sauce and hefty bread means you'll be lucky to get away with eating less than 1,000 calories. So much for being a healthy substitute for a hamburger. (1)

Chimichurri, an Argentine herb-based sauce that would make shoe leather taste like good dining, and a solid supporting cast of sweet peppers, sharp raw onions, and peppery greens round out this grilled chicken sandwich. For 310 calories, you'll be hard-pressed to get even a side salad or a proper sandwich in a restaurant. (1)

Directions:

Before the cooking process begins, preheat the grill, pan, or cast-iron skillet.
Grill or sear the chicken for 3 to 4 minutes on each side until it is firm and cooked through.
Divide the mixed greens between the bottoms of the buns.
Stack chicken thighs on each sandwich, followed by onions and peppers.
On top of the chimichurri, place the other half of the bun.

2. Chicken with a Spicy Thai Basil Sauce

Spices such as chili peppers, garlic, and fresh herbs are proven to increase metabolism and combat cancer in this classic Thai dish (gai pad grapow). Look no further if you're looking for an easy, inexpensive, and delicious Thai chicken meal. (1)

You may make this quick and simple dish with chicken or turkey ground meat. It is also possible to make this dish with boneless, skinless chicken breast or thigh sliced into little pieces (cooking time will increase by a few minutes). (1)

Directions:

Mix the sauce ingredients in a small bowl and leave aside.
Add the oil to a wok or large skillet and bring it to a sizzle over medium-high heat. While stirring continuously, add the garlic and chiles and simmer for about 20 seconds.
A few minutes after putting in the ground chicken, split the meat into pieces. Don't pulverize the chicken too much because you want it to retain some of its texture. The chicken should no longer be pink when you've finished cooking it.
Then, add the red bell peppers and onions to the pan for approximately a minute and stir to cook. Cook, stirring regularly, for about 2 minutes, until the sauce thickens. When it's wilted, and the chicken is cooked through, add the basil and continue cooking.

3. Creamy Mushroom Chicken

One of the most healthy chicken breast recipes is the Creamy Mushroom Chicken. This features moist, tender chicken in a rich, creamy garlic sauce. In just 30 minutes, you can whip up a creamy chicken skillet that's excellent for hectic weeknights. (1)

Directions:

Over medium heat, warm one tablespoon of olive oil.
Add the chicken breasts and cook for about 5 minutes on each side until they're golden brown. Remove from heat and cover to maintain a warm temperature.
Cook the mushrooms in the remaining one tablespoon of oil until they are slightly browned. Then add the garlic and cook until it is fragrant about 30 seconds.
Cornstarch and two tablespoons of water are whisked together in a small bowl to make a paste. Pour the mixture of broth and cornstarch.
When the liquid begins to bubble, add salt and pepper. The sauce will be smoother and thicker once you've added the cream cheese and whisked it in well.
Put the chicken breasts back in the pan and top with the hot sauce, stirring to combine the flavors.
Serve the dish hot with chopped parsley on top.

4. Chicken Scaloppini

Lemon-caper sauce is commonly used to make chicken scallopini practically indistinguishable from piccata. What exactly is scallopini? Scallopini is derived from the Italian word "scaloppine," which translates to "little scallops," but has taken on the connotation of a piece of thinly sliced meat over time. (1)

It is possible to cook chicken scallopini in a wide range of sauces and seasonings. With a hint of wine, lemon, and broth, scaloppine ai funghi is finished with a dash of luscious cream—cheers to a weeknight supper that's both light and filling at the same time. (1)

Directions:

You should place a bowl of flour in a shallow dish. Cut each breast horizontally in half using a meat cleaver to produce two thin pieces of chicken. Flour each piece and shake off any excess flour before seasoning with salt & pepper.
You should heat the oil to medium-high heat in a big skillet. Add the chicken and cook for about 3 minutes on each side until it's browned and crispy. Place on a cooling rack.
Turn down the heat to a simmer. Cook for 8 minutes, stirring in melted butter with the onion and mushroom in a pan. Add the garlic and simmer for another minute or so until it's aromatic.
Salt and pepper to taste. Simmer until slightly reduced and thickened, about 3 minutes, after which add the white wine, broth, and lemon juice. Mix in the cream.
Bring back the chicken and pour the sauce over it. Before serving, sprinkle the dish with parsley.

5. Chicken Pot Pie

Pre-made crust for a homemade chicken pot pie filled with vegetables, including carrots, peas, and celery; then, toss in some thyme and poultry spice to amp up the taste. (2)

Directions:

Ensure the oven temperature is 425 degrees F. (220 degrees C.)
Bring chicken, carrots, peas, and celery to a boil in a pot with enough water to cover. Allow boiling for 15 minutes before draining.
Melt butter in a separate saucepan while the chicken is cooking. Add onion and simmer for 5 to 7 minutes until tender and transparent. Salt, pepper, and celery seed are added to the flour mixture. Mix in the milk and chicken broth one at a time. Simmer on medium-low heat for 5 to 10 minutes until thickened. Remove from the heat and put aside.
In the bottom of the pie shell, arrange the chicken and vegetables. Then pour the heated liquid mixture over this layer. Using a pastry brush, brush the top crust and seal the edges. Steam can escape from the top crust by making several little vents.
30 to 35 minutes in a preheated oven, or until the pastry is golden brown and the filling is bubbling. After cooling for about ten minutes, serve.

6. Oven-Baked Chicken Fingers With Chipotle-Honey Mustard

There's nothing wrong with a deep-fried chicken bite, but it's a terrible way to honor one of the best protein sources in the world. Let the restaurant coat it in one of their unique sauces, and you could eat nearly a full day's worth of calories on food made for children. (2)

Switching to this oven-fried chicken version of your favorite childhood snack once a week will help you lose 25 pounds (and 210,080 mg of sodium) over a year. Thanks to our sweet and spicy sauce, you'll receive a delicious crunch from the panko bread crumbs and a mouthful of flavor. (2)

Directions:

You should preheat the oven to 450 degrees Fahrenheit. Salt and pepper the chicken before cooking it.
Set aside a bowl of egg whites. Season the crumbs, too, and spread them out on a platter.
Toss the chicken tenders in the bread crumbs after being dipped in the egg.
You should use a baking sheet with nonstick cooking spray to bake the breaded chicken pieces for 10 to 12 minutes until the crumbs brown and the chicken is firm.
Set aside a large bowl and mix all the ingredients.
You should uniformly distribute the spicy-sweet sauce over the grilled chicken tenders.

You may also try a baked chicken breast recipe.

7. Chicken Parm With Spinach

Despite its size, cooked in oil, and smothered in cheese, the difficulty with chicken parmesan is still the pile of pasta on which it invariably is served. This recipe serves this chicken parm with garlicky spinach instead of pasta: If you're looking for an easy way to cut calories and improve your nutrition, this is an excellent option. This method saves time and effort by coating the chicken in panko bread crumbs (which crisps up better than regular bread crumbs) and then baking it until it's golden brown. (2)

Directions:

Set the temperature of the oven to 400°F.
The egg is cracked into a shallow dish and whisked until it is fluffy.
The bread crumbs, Parmesan, olive oil, Italian seasoning, and a few liberal pinches of salt and black pepper are combined in a separate shallow dish (a pie pan works well).
Once you've dipped each piece of chicken in the egg, press the bread crumbs into it with your fingers.
You should use a baking sheet or roasting pan for baking the chicken breasts. Place them on the middle rack of the oven.
Place in the oven and bake for 12 minutes or until the chicken is cooked and the breadcrumbs are golden brown.
Broil the chicken after removing it from the oven and turning the heat high.
You should spread tomato sauce and mozzarella cheese over each breast. On the middle oven rack, broil for 3 minutes, or until the cheese is melted and bubbling.
If you choose, you can top the chicken with additional tomato sauce.

8. Chicken Cordon Bleu with Honey Mustard

Another healthy chicken breast recipe is Cordon Bleu. Crispy golden breadcrumbs cover a chicken breast packed with cheese and ham. Baked rather than fried, it looks like a deep-fried treat. (2)

Cooking a Chicken Cordon Bleu, the traditional technique calls for pounding the breasts thin, layering them with ham and cheese, rolling them into logs, chilling them, then dredging them in flour, egg, and breadcrumbs before deep-frying them (and you need a lot of oil to deep fry them). Chicken Kyiv is comparable in this regard. (2)

However, you may prepare this Easy Chicken Cordon Bleu tonight. Due to its simplicity. (2)

Directions:

You should preheat the oven to 450°F.
Salt and pepper the chicken all over.
Make a jellyroll-like packet by rolling two slices of ham and one cheese around each breast.
Gather your ingredients and divide them among three shallow basins.
Begin by lightly coating each breast in flour before moving on to the egg and finishing with breadcrumbs.
Make sure the chicken is well covered in crumbs by using your fingers.
Chicken should be firm to the touch and cooked through, and the bread crumbs should be browned and crunchy when baked for 15 to 18 minutes.
Make a smooth, consistent sauce by combining all the ingredients for the lemon juice, mustard, honey, and mayo.
When serving the chicken, top it with honey mustard and enjoy!

9. Garam Masala Chicken Skewers with Fire-Roasted Jalapeno Dip

Are you looking for some new ideas for appetizers? This recipe for garam chicken masala skewers is the best way to get the job done. Everything but boring, these chicken skewers are spiced up with tasty seasoning. (2)

This dish necessitates using a broiler, but it is well worth it. It will be tough to resist the chicken breasts if they are cooked to perfection and have a slightly crunchy surface. Combining that with the hot and sour jalapeno dip, you've got a meal-stealing appetizer. (2)

Directions:

You should preheat the broiler. Using a foil-lined baking sheet, place the jalapeno halves in the oven. Toss in 1 tablespoon of the olive oil to coat. When slicing jalapenos, place them skin-side down. Five minutes of broiling at 4 to 5 inches from the fire will result in the charring of the meat. Allow cooling to the point when it is easy to handle.
Cut the chicken breasts into 14-inch-thick strips as you wait. Toss the chicken in the remaining 1 tbsp olive oil and sprinkle it with salt and garam masala. You should thread one or two pieces of chicken onto skewers each skewer.
You should preheat the grill pan to medium-high heat. Grill the chicken for 5 to 6 minutes, flipping once until it reaches 165°F.
Meanwhile, slice the jalapenos into small pieces.
Mix well with the jalapenos, yogurt, cilantro, and cumin in a small bowl—salt and black pepper, to taste. Make a jalapeno dip for the chicken skewers and serve them with it.

10. Crock-Pot Chicken Noodle Soup

Is there anything better than a hearty bowl of chicken noodle soup on a chilly fall or winter afternoon? It's even better if it's quick and easy to prepare! Try this easy Crock-Pot chicken noodle soup dish to keep everyone toasty on a cold winter day. (2)

Serve this dish with some warm, freshly made bread (such as a sourdough baguette) and an Italian-dressed garden salad. To feed a large group, it's a simple lunch option. But you can make your version at home if you don't want to spend money on Olive Garden's soup, salad, and breadsticks lunch combo. (2)

Directions:

Add the chicken, celery, carrots, onion, garlic cloves, thyme, and rosemary to the slow cooker.
Pour in the chicken stock and mix it all.
Alternatively, cook on low for 6-8 hours.
Remove the chicken breast from the oven 15 minutes before it's done. Shred chicken with a fork.
Return the chicken breast and egg noodles to the pan—cook for an additional fifteen minutes.

11. Orange Chicken

So, you've been craving a Chinese takeaway meal, haven't you? And thoughts about that delightfully sweet orange sauce are making you drool! You don't have to wait for the delivery guy to bring you some orange chicken! (3)

In addition, the calorie count of your average orange chicken takeout is reduced significantly when you make this dish at home instead. So, with this easy-to-make orange chicken recipe, you can enjoy a healthy version of this famous Chinese takeout dish. (3)

Directions:

In a small bowl, combine the orange zest, orange juice, water, honey, soy sauce, vinegar, cornstarch, garlic, ginger, and crushed red pepper in a small saucepan.
Heat the oil over medium-high heat in a large nonstick skillet or wok. Add chicken, pepper strips, and peas to the mix.
Cook and stir for about 5 minutes or until the chicken are no longer pink. Add the sauce mixture to the skillet once it has been stirred up. Cook and stir for 1 to 2 minutes until thickening and bubbling.
Serve over rice, garnished with green onions and, if wanted, orange slices and more orange zest.

12. Tomato Chicken Curry with Cauliflower Rice

Check out these spicy options! Adding a jalapeno pepper gives this chicken curry a little extra zip. Still, the combination of coconut milk's sweetness and the acidity of the crushed tomatoes make this tomato chicken curry a meal for any season. (3)

Cauliflower rice replaces traditional rice in this low-carb meal. You may usually find cauliflower rice in the produce section of most supermarkets. However, if you can't get your hands on cauliflower rice, it's a simple process to make your own. It's as simple as cutting the head of cauliflower into smaller pieces and adding them to a food processor. You can cook the rice in a skillet for around five minutes with a bit of oil. (3)

Directions:

Add the ghee to a large skillet and cook over medium heat until melted. Toss half the chicken pieces and heat, frequently stirring, until they are browned and crispy. Remove from the skillet and set aside.
Repeat with the other half of the chicken. You should preheat a pan to medium-high heat. Add onion, garlic, jalapeno, and ginger and cook for about 5 minutes, frequently turning. Stir in the curry powder and simmer for one minute until aromatic. Add the tomatoes and the coconut milk and bring to a boil. Incorporate salt and pepper to your liking.
Slowly cook for 15 to 20 minutes, whisking in the last 5 minutes of cooking time to incorporate the chicken and any accumulated juices. Add the ¼ cup cilantro and mix well. Top with more cilantro and serve over cauliflower rice.

13. Instant Pot Creamy Chicken with Spinach

Finding a simple (and quick) main dish can be challenging when cooking for more than four people. The answer is yes; you can bake a casserole. Even though this Instant Pot creamy chicken recipe is suitable for a wide range of diets, including keto and low-carb, and gluten-free and paleo-friendly, you won't be disappointed. In less than 30 minutes, you can feed up to eight people using two-whole pounds of chicken. (3)

This creamy chicken from the Instant Pot goes excellent with various side dishes. Serve this creamy chicken with cauliflower rice and parmesan-roasted broccoli for a low-carb option. Or the oven-baked fries and roasted carrots are the perfect accompaniments to this chicken. (3)

Directions:

Set the Instant Pot's Saute function. You can add onion and garlic cloves once the butter has melted. It should just take two minutes to prepare.
You should pour chicken tenderloins and chicken stock into the pot.
In a Manual or Pressure Cooker, cook for 7 minutes at high pressure. –
Depressurize the Instant Pot by letting it sit for 10 minutes after the timer has gone off. Then let go of the rest of the pressure.
Fork the chicken out onto a dish and set it aside. After switching back to Saute mode, add the heavy cream and the shaved parmesan cheese to the Instant Pot and stir. Stir until the cheese is completely melted and incorporated into the sauce.
After another minute of cooking time with the spinach, take the chicken and return it to the Instant Pot. Put the cheese sauce and serve it with the chicken.

14. Crunchy Keto Popcorn Chicken with Spicy Chipotle Aioli

The keto-breaded crust is the starting and finishing point of this crispy oven-baked chicken recipe. Use almond flour, chopped almonds, and a flaky spelt grain to produce a unique crunchy combination that sticks well to chicken pieces. (4)

In place of corn flakes, which are commonly used in conventional recipes for crunchy chicken, spelt flakes have fewer carbohydrates and a toastier, nuttier flavor. Add some chipotle aioli to these bite-sized nuggets, and you'll get the whole craveable experience (and more fat). (4)

Directions:

Preheat the oven to 425°F. Over a baking sheet, set a wire cooling rack.
Place the chicken in a big bowl and season it with chili powder. In a bowl, combine the chicken with buttermilk and marinate for two hours in the refrigerator.
Gather your ingredients for the breading and pulse them in a food processor until they form a fine powder. Make a coarse meal with some larger flakes of cereal. Stack in a container.
After removing the marinade, pat each piece of chicken thoroughly into the breading on all four sides. Spray some oil on the rack and then put it in place.
You should reach a temperature of 165°F in the chicken after 15 minutes of baking. Remove the chicken from the oven and immediately season it with salt and pepper.
You'll want to combine mayonnaise, lemon juice, and tomato paste in a medium bowl with a few more seasonings like salt and garlic powder to make the aioli. Combine all ingredients in a bowl using a whisk.

15. Chicken Fettuccine Alfredo with Summer Vegetables

A quick and easy dish is created from a bounty of frozen vegetables and pre-cooked chicken in a creamy Alfredo sauce. If you like fettuccine alfredo, you'll love this breezy take on the classic. (4)

Directions:

Toss the green beans, pasta, and butternut squash into a 4-quart saucepan of boiling water, and cook for 6 minutes. Fill the saucepan with water, then drain.
For now, spray a medium nonstick skillet lightly to prevent it from sticking. You should preheat the skillet to medium-high heat and be ready to go. Stir in chicken and cook for 4 to 6 minutes, or until no longer pink, in a large skillet over medium-high heat. Lower the thermostat setting if necessary. Add milk and cream cheese sauce. Stirring frequently, cook until thoroughly hot.
Toss the cooked linguine with the chicken mixture and serve. Serve the linguine mixture in two bowls, one on either side of each plate. Season with pepper, and enjoy!.

16. Chicken Fajitas

Why do Chili's, Chevy's, Applebee's, and Baja Fresh all provide fajitas with more than 1,000 calories when a skillet of sizzling chicken is sprinkled with fresh onions and peppers is the foundation for a delicious meal? (5)

To blame are larger tortillas, fattier slices of meat, and substantial condiment platters. This chicken fajitas recipe can be enjoyed twice a week thanks to this recipe's robust taste, an abundance of vegetables and protein, and overall healthfulness. (5)

Directions:

You should use a plastic bag with a sealable lid to combine the orange juice with chipotle, lime juice, cumin, and salt and pepper. Add the chicken and let it marinate for an hour in your fridge.
You should preheat the grill or grill pan to a high temperature. Discard the marinade when the chicken has been removed from the bag. 4 to 5 minutes on each side, or until the skin is gently browned and the chicken is done. Before slicing, let the meat rest for 5 minutes.
You should heat a large cast-iron skillet while the chicken is cooking.
Cook the bell peppers and onions for about 10 minutes until they are charred and caramelized on the outside.
Salt & pepper to taste.
Thinly slice the chicken.
Place the chicken on top of the spicy peppers in the skillet and serve it hot from the skillet for an eye-catching display.
You should serve guacamole and salsa on the side with the heated tortillas.

17. Mediterranean-Inspired Baked Chicken with Tomatoes and Capers

You've heard the expression "tastes like chicken," and you've always wondered why it's so popular. Because chicken doesn't have a distinct flavor, it serves as a metaphorical blank canvas to paint descriptions of other things with no different flavor. However, because chicken is lean meat, you have a blank canvas to paint your culinary masterpiece. (5)

The good news is that this recipe results in a rather excellent chicken dish. Using olive oil to bast the chicken breasts in a flavorful broth will keep the meat juicy and give the dish a chunky, textured topping and an immensely gratifying sauce to pour over the top. (5)

Plus, you'll save more than just calories—you'll save time cleaning up after yourself! You can avoid even the post-dinner clean-up by using a single baking dish and inserting foil to catch any drippings. It's a win-win situation. (5)

Directions:

Preheat the oven to 450 degrees Fahrenheit. Salt and pepper the chicken before cooking it.
Fold four giant sheets of aluminum foil in half, then fold up about 1" on each side to create four large trays to fit a chicken breast. Take a piece of foil and place a breast on it.
Set aside a large mixing bowl and add the olive oil, pine nuts, capers, tomato sauce, onions, and olives. Season to taste with kosher salt and pepper.
Add the mixture to the top of the chicken breasts.
To cook the chicken, place the trays on a baking sheet and bake for 15 minutes until they are cooked. You should pour the tomato combination and any remaining liquids from the foil on top of the dish before serving.
If using basil, sprinkle it over the top.

References:

https://www.eatthis.com/healthy-chicken-recipes/
https://thebigmansworld.com/healthy-chicken-recipes/
https://food.ndtv.com/food-drinks/chicken-for-weight-loss-6-healthy-chicken-recipes-to-shed-those-extra-kilos-1778637
https://www.prevention.com/food-nutrition/recipes/g22746768/healthy-chicken-recipes/
https://www.eatingwell.com/gallery/7921506/chicken-dinner-recipes-for-weight-loss-to-make-forever