If you’re like me, you have a love-hate relationship with chicken.
On one hand, its high-protein content and versatility are great. Even the crudest of chefs can learn to cook a good chicken breast.
I don’t have to tell you the downside, though. One can only eat so much baked or, worse, microwaved chicken before feeling starved for some savoriness.
If you’re in that boat, I have good news: you don’t have to ditch the poultry.
You just have to get more creative with how you prepare and cook it, and these low-fat chicken recipes are going to help.
Most are low in calories but don’t let that fool you — they aren’t lacking in the flavor department! In fact, you might be surprised at just how tasty some of these dishes are.
Enjoy!
If you’re reducing fat intake, then you might not want to snack on hummus. It’s healthy, just too easy to overeat, but that doesn’t mean you have to give it up completely.
Use hummus in place of a marinade for chicken breast or a fish filet, and you’ll get to enjoy the flavor of your favorite snack in every protein-packed bite.
351
Calories46 g
Protein18 g
Carbs12 g
Fat4 boneless skinless chicken breasts (about 6 oz. each)
Salt and freshly ground black pepper to taste
1 zucchini, chopped
1 yellow squash, chopped
1 medium onion, chopped
1 cup hummus (homemade or storebought)
1 Tbsp. extra-virgin olive oil
2 lemons
1 tsp. smoked paprika (or sumac)
Get the RecipeOrder chicken breast in an Italian restaurant, and you’ll be lucky if it tastes this amazing. Since it’s cooked in a Crock Pot, the chicken will be tender and moist. And you only need one special ingredient to infuse it with flavor.
When meat is made in a slow cooker, the only liquid used is usually broth. In this case, half of that is replaced with balsamic vinegar. And don’t skimp on quality because this is one recipe where it will make a big difference.
230
Calories40 g
Protein10 g
Carbs3 g
Fat1/2 cup balsamic vinegar
1/2 cup chicken broth
1/4 cup brown sugar, packed
3 cloves garlic, minced
4 boneless skinless chicken breasts (about 6 oz. each)
1 tsp. dried basil
1/2 tsp. dried oregano
Get the RecipeThis filling mixture of chicken and mushrooms can be served in a number of ways. As a Chinese rice bowl, it can be mixed with steamed veggies and topped with a fried egg.
Or, fill it with noodles instead. The ginger-garlic ground chicken can also make lettuce cups for a quick meal that’s practically pure protein.
208
Calories15 g
Protein13 g
Carbs11 g
Fat4 Tbsp. light soy sauce
2 Tbsp. rice wine
2 tsp. sugar
1/4 tsp. Chinese five spice powder
1/4 tsp. salt
1 Tbsp. vegetable oil
1 tsp. minced fresh ginger
2 tsp. minced garlic
10 oz. ground chicken breast
5 oz. shiitake mushrooms, chopped
Get the RecipeThis is a new take on chicken tenders, cooked in a cast-iron skillet. And rather than using a honey mustard dipping sauce, it’s added to the pan to coat every bite, including the diced potatoes.
To make this low-fat one-pan dinner, layer everything together, starting with browning the onions. Then the potatoes go on top, and when they’re halfway cooked, it’s time to add the chicken strips and honey mustard sauce.
410
Calories38 g
Protein36 g
Carbs14 g
FatChicken Tenders:
1 lb. potatoes
3 large boneless skinless chicken breasts (about 7 oz. each), cut into thick strips
2 medium onions, finely diced
Small bunch of fresh rosemary
2 Tbsp. extra-virgin olive oil
Salt and freshly ground black pepper to taste
Sauce:
2 Tbsp. Dijon mustard
3 Tbsp. grainy mustard
Juice of 2 small lemons (or 1 large)
1 Tbsp. extra-virgin olive oil
2 Tbsp. pure honey (or more to taste)
2 cloves garlic, minced
Salt and freshly ground black pepper to taste
Get the RecipeUsually a whole chicken dinner is either made for a family-style Sunday roast, or conveniently picked up rotisserie-style at a grocery store.
But use a pressure cooker, and the quick preparation method will have a home-cooked whole chicken ready in just a half hour. Just let it stand for a few minutes before carving it up for an easy low-fat meal.
256
Calories23 g
Protein1 g
Carbs17 g
Fat4 lb. whole chicken
1 Tbsp. coconut oil
1 tsp. paprika
1 1/2 cups chicken broth
1/4 tsp. freshly ground black pepper
2 Tbsp. freshly squeezed lemon juice
1/2 tsp. salt
6 cloves garlic, peeled
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowA lot of recipes for poppy seed chicken use a whole stick of butter. And then there’s a whole container of sour cream and sometimes even shredded cheese.
But none of those heavy ingredients are necessary to make a creamy chicken casserole. This one uses Greek yogurt and cottage cheese to transform the original recipe into a low-fat casserole.
394
Calories24 g
Protein41 g
Carbs14 g
Fat1 1/2 cups low-sodium chicken broth
1/4 onion, chopped
1/4 carrot, chopped
1 clove garlic
1 bay leaf
1 lb. boneless skinless chicken breast
3/4 cup fat-free evaporated milk
1/2 cup all-purpose flour
1 cup non-fat plain Greek yogurt
1/2 cup reduced-fat cottage cheese, pureed
1 Tbsp. poppy seeds
15 whole-wheat Ritz crackers, crushed
Get the RecipeA lot of delicious pasta sauces, like alfredo and pesto, are as rich in fat as they are flavor. But really, you don’t need a sauce at all to make a delicious bowl of pasta.
To lower the fat to 15 grams per serving or less, replace the goat cheese with either feta or part-skim mozzarella.
506
Calories36 g
Protein46 g
Carbs19 g
Fat8 oz. whole-wheat pasta
2 Tbsp. extra-virgin olive oil, divided
2 boneless skinless chicken breasts (about 6 oz. each)
1/2 red onion, thinly sliced
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Zest and juice of 1 lemon
1 1/2 cups fresh spinach, chopped
2 Tbsp. chopped fresh dill
4 oz. goat cheese
Get the RecipeIt can be hard to find a low-fat sausage that’s flavorful, so why not make it yourself? You don’t need fancy equipment, just start with a lean ground meat like chicken.
With maple, sage, and fresh apples, this chicken sausage can go in a breakfast burrito or a sweet potato hash. It can also be quickly made into sausage patties to serve alongside protein pancakes.
260
Calories21 g
Protein16 g
Carbs12 g
Fat1 lb. ground chicken
2 tsp. chopped fresh sage
2 tsp. pure maple syrup
3/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
1/4 tsp. ground nutmeg
1/8 tsp. crushed red pepper
1/8 tsp. dried marjoram
2 apples, cored, peeled, and sliced
1/2 tsp. ground cinnamon
Get the RecipeHomemade barbecue sauce isn’t that hard to make, only takes a few minutes to measure the ingredients.
And that’s most of the work required for this Crock Pot chicken, so you won’t have to do anything once it’s cooked but pile the shredded meat high on a piece of bread to make an open-faced barbecue chicken sandwich. Finish it with your favorite coleslaw, or give this one with creamy kefir a try.
269
Calories25 g
Protein27 g
Carbs8 g
FatSauce:
1/2 tsp. canola oil
2 cloves garlic, minced
1 cup ketchup
2 Tbsp. apple cider vinegar
2 Tbsp. molasses
1 Tbsp. Dijon mustard
2 tsp. Worcestershire sauce
1/2 chipotle pepper, deseeded and minced
1 tsp. adobo sauce
Chicken:
2 lbs. boneless skinless chicken thighs (about 6), fat trimmed
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
2 tsp. canola oil
Slaw:
1/2 cup plain kefir
1 Tbsp. apple cider vinegar
1 1/2 tsp. pure honey
1 tsp. Dijon mustard
1/8 tsp. salt
1/8 tsp. freshly ground black pepper
1/4 green cabbage (about 1 1/2 cups), thinly sliced
1/4 purple cabbage (about 1 1/2 cups), thinly sliced
1 cup shredded carrot
1/4 cup minced fresh cilantro
4 whole-wheat hamburger buns, split and lightly toasted
Get the RecipeMost people know of red pozole made with chorizo sausage. But the hominy soup is so popular that there are regional variations throughout Mexico.
Red pozole, or Jalisco-style, is the most common, usually with pork or chorizo. But a simple pozole soup base can also be left undoctored so the broth is white, or flavored with tomatillos and green chilies like this chicken pozole.
147
Calories19 g
Protein12 g
Carbs3 g
Fat19 cups water, divided
2 1/2 lbs. skinless bone-in chicken breast
1 large onion, chopped, divided
3 cloves garlic, minced, divided
13 oz. tomatillos, husked and rinsed
1 jalapeno, destemmed
1 poblano chile, roasted, peeled, and deseeded
1 cup chopped fresh cilantro, divided
1 1/2 tsp. chicken flavor bouillon
1 Tbsp. canola oil
2 lbs. canned hominy, rinsed and drained
1 tsp. dried Mexican oregano
1/4 tsp. cumin seeds
1 head iceberg lettuce, shredded
8 radishes, thinly sliced
2 lemons, quartered
Get the RecipeAnyone following a bodybuilding meal plan should make chicken and sweet potatoes a go-to dinner. The simple combination is so lean, you can even add bacon and still have a low-fat meal.
And this recipe only takes about 15 minutes of active time in the kitchen. After briefly cooking at the stove, the pan gets transferred to the oven to finish.
378
Calories34 g
Protein35 g
Carbs11 g
Fat1 lb. boneless skinless chicken breasts, cut into cubes
2 sweet potatoes (about 3 cups), cut into 1/2” cubes
1 tsp. paprika
1 Tbsp. garlic powder
3 Tbsp. Frank’s red hot sauce
1 Tbsp. coconut oil (or less)
3 strips bacon, sliced
1 cup green onions, sliced
Sea salt and freshly ground black pepper to taste
Get the RecipeSwapping out yogurt for oil doesn’t have to be a sacrifice. In some recipes, the yogurt takes the dish to the next level, as in this classic chicken curry.
Kormas are popular in Indian restaurants because the curry sauce is mild and creamy. Although you need a lot of spices to make this, there’s no heat in this Indian curry.
242
Calories33 g
Protein9 g
Carbs9 g
Fat1 1/2 Tbsp. oil
1 bay leaf
1 star anise
1/2 tsp. cumin seeds
2 large green cardamom
4 cloves
1 small cinnamon stick
1 cup finely chopped onion
1 green chili
Pinch of ground turmeric
Salt to taste
1 1/2 tsp. ginger garlic paste
3 boneless skinless chicken breast (about 6 oz. each)
1 medium tomato
1/2 tsp. red chili powder
1 1/4 tsp. garam masala, divided
1 sprig curry leaves (or 8 fresh mint leaves)
1/2 cup + 1 Tbsp. plain Greek yogurt
Get the RecipeInstead of ordering sweet and sour chicken, which can have MSG, try these simple chicken wings at home. They aren’t fried, so the only fat in this dish is from the chicken itself.
Aside from that, you just need three ingredients, plus some patience at the stove as the chicken simmers in the marinade.
306
Calories33 g
Protein20 g
Carbs9 g
Fat2 lbs. chicken wings
3/4 cup + 2 Tbsp. Kum Lee all-purpose marinade with herbs
3/4 cup + 2 Tbsp. water
3 slices fresh ginger
1 spring onion
Get the RecipeThis high-protein dinner tastes like a cheat meal, and it’s just as easy to make as the usual chicken parm with pasta. In fact, you won’t even have to boil spaghetti, only turn on the oven so the breaded chicken can bake.
312
Calories37 g
Protein19 g
Carbs9 g
Fat1 tsp. extra-virgin olive oil
1 lb. boneless skinless chicken breast
1/3 cup Italian bread crumbs
1/3 cup shredded Parmesan
1 large egg
Pinch of salt and freshly ground black pepper
1/2 cup tomato sauce
1/2 cup (about 2 oz.) part-skim mozzarella
1 small spaghetti squash
Get the RecipePot pie doesn’t have to be frozen to make a convenient dinner. This one uses premade pie crust – either the packaged kind, or homemade dough that’s been frozen – so you don’t have to worry about making a biscuit topping. Altogether, this homemade pot pie can be cooked in about a half hour.
357
Calories34 g
Protein32 g
Carbs11 g
Fat1 lb. boneless skinless chicken breasts, cut into 1/2” pieces
1/4 tsp. salt
3 cups chicken broth, divided
1 bay leaf
2 cups diced potatoes with onion
2/3 cup frozen green peas and carrots
3 Tbsp. all-purpose flour
1/2 tsp. chopped fresh thyme
1/4 tsp. black pepper
1/4 tsp. dried rubbed sage
1/4 package (3.75 oz.) refrigerated pie crust dough
Get the RecipeThis no-fuss stir fry is great for lunch or dinner, and it’s so easy to cook that it’s nearly impossible to mess up. With a combo of chicken breast and mushrooms, the stir fry is filling enough to not need a huge serving or rice on the side.
That makes for a low-fat, low-calorie meal. Or, eat the whole wok’s worth of chicken and mushrooms if you’re starving to get over 50 grams of protein.
209
Calories26 g
Protein26 g
Carbs2 g
Fat1 1/2 cups fresh shiitake mushrooms
1 boneless skinless chicken breast (about 7 oz.)
3 cloves garlic
2 dried red chilies
1 Tbsp. light soy sauce
1 Tbsp. rice wine
3 Tbsp. oyster sauce
1 Tbsp. cornstarch
Get the RecipeInstead of using enchilada sauce from a can, this recipe makes a quick homemade version with pumpkin puree and dried chilies.
To help cut the heat of the chile peppers, serve with tangy Mexican crema. If you can’t find it, substitute sour cream. It’s has a thicker texture with milder flavor, but has a similar cooling effect for spicy dishes.
310
Calories27 g
Protein37 g
Carbs7 g
Fat4 boneless skinless chicken breasts (about 6 oz. each)
1 medium onion, halved
1 clove garlic
Fresh cilantro
3 dried ancho chilies
1 dried guajillo chile
1 1/2 cups pumpkin puree
1/4 tsp. ground cinnamon
1/4 tsp. paprika
1/8 tsp. ground cumin
1/8 tsp. ground cloves
1 cup chicken broth
16 small flour tortillas (about 7” each)
Thinly sliced red onion (optional garnish)
Get the RecipeArtichoke is an excellent source of micronutrients, including potassium, magnesium, and copper. It’s also a naturally fat-free ingredient, although it’s usually paired with something creamy and rich like a cheesy artichoke dip.
In this easy baked chicken recipe, the artichoke hearts are mixed with Parmesan and mayo. Use light mayo instead, and that’ll put the macros under 300 calories and about 10 grams of fat per serving.
336
Calories38 g
Protein13 g
Carbs15 g
Fat1 can (14 oz.) artichoke hearts packed in water, drained and chopped
3/4 cup (about 3 oz.) grated Parmesan
3/4 cup mayonnaise
2 cloves garlic, minced
6 boneless skinless chicken breasts (about 5 oz. each)
Get the RecipeThis baked chicken recipe doesn’t include any added fat. The only seasonings are garlic, soy sauce, salt, and pepper, so all the fat per serving comes from the chicken itself.
Dark meat will add more fat, whereas using lean, trimmed chicken breast will make this an almost fat-free entrée.
273
Calories20 g
Protein20 g
Carbs13 g
Fat5 chicken leg quarters (about 2 1/2 lbs.)
1 jar (8 oz.) low-sugar red pepper jelly
4 cloves minced garlic
2 Tbsp. soy sauce
Sea salt and freshly ground black pepper to taste
Get the RecipeWhen you want to go out for a big, thick hamburger, ground chicken may seem unsubstantial.
Yet if you add sauces like Sriracha and a handful of fresh herbs like cilantro, this lean burger patty will be juicy and full of flavor. Top off this Asian burger with condiments like pickled radish and, instead of ketchup, a sweet chili sauce.
196
Calories27 g
Protein10 g
Carbs5 g
Fat1 1/2 lbs. ground chicken breast
2 Tbsp. soy sauce
2 Tbsp. Sriracha
1 Tbsp. sesame oil
1 Tbsp. minced garlic
1 Tbsp. grated fresh ginger
2 chopped scallions
4 oz. water chestnuts, chopped
2 Tbsp. chopped fresh cilantro
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
What if you could build muscle and lose fat eating “naughty” foods every week?
What if you didn’t have to suffer through low-carb dieting to get lean? In fact, what if you could eat all the carbs you wanted?
And what if you didn’t have to gorge yourself just to gain muscle and didn’t have to put on pounds and pounds of ugly fat, either?
In short, what if I told you that proper dieting--whether you want to maximize fat loss or muscle growth--is much simpler and more enjoyable than you’ve been led to believe?
Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.
Well, I have good news.
All these “fantasies” can be a reality...if you know how to do a handful of “little” things correctly.
You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
Learn which muscles to train together and the best exercises for each body part.
Gain hamstring size and strength with our evidence-based guide to the best hamstring exercises.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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