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20 Low-Fat Chicken Recipes That You’ll Love Every Time

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!

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Hummus-Crusted Chicken

Serves 4

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.

Nutrition Facts (Per Serving)

351

Calories

46 g

Protein

18 g

Carbs

12 g

Fat

Ingredients

4 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)

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Slow Cooker Balsamic Chicken

Serves 4

Order 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.

Nutrition Facts (Per Serving)

230

Calories

40 g

Protein

10 g

Carbs

3 g

Fat

Ingredients

1/2 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

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Chinese Ground Chicken Bowl

Serves 4

This 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.

Nutrition Facts (Per Serving)

208

Calories

15 g

Protein

13 g

Carbs

11 g

Fat

Ingredients

4 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 Recipe

Honey Mustard & Rosemary Chicken

Serves 4

This 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.

Nutrition Facts (Per Serving)

410

Calories

38 g

Protein

36 g

Carbs

14 g

Fat

Ingredients

Chicken 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

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Fall-off-the-Bone Pressure Cooker Chicken

Serves 10

Usually 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.

Nutrition Facts (Per Serving)

256

Calories

23 g

Protein

1 g

Carbs

17 g

Fat

Ingredients

4 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

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Poppy Seed Chicken Casserole

Serves 8

A 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.

Nutrition Facts (Per Serving)

394

Calories

24 g

Protein

41 g

Carbs

14 g

Fat

Ingredients

1 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

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Lemon Dill Chicken Pasta

Serves 4

A 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.

Nutrition Facts (Per Serving)

506

Calories

36 g

Protein

46 g

Carbs

19 g

Fat

Ingredients

8 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

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Maple Chicken Sausage with Cinnamon Apples

Serves 4

It 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.

Nutrition Facts (Per Serving)

260

Calories

21 g

Protein

16 g

Carbs

12 g

Fat

Ingredients

1 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

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Slow Cooker BBQ Chicken with Kefir Cilantro Slaw

Serves 8

Homemade 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.

Nutrition Facts (Per Serving)

269

Calories

25 g

Protein

27 g

Carbs

8 g

Fat

Ingredients

Sauce:

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

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Green Pozole with Chicken

Serves 16

Most 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.

Nutrition Facts (Per Serving)

147

Calories

19 g

Protein

12 g

Carbs

3 g

Fat

Ingredients

19 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

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Sweet Potato Spicy Chicken

Serves 4

Anyone 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.

Nutrition Facts (Per Serving)

378

Calories

34 g

Protein

35 g

Carbs

11 g

Fat

Ingredients

1 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

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Chicken Korma

Serves 4

Swapping 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.

Nutrition Facts (Per Serving)

242

Calories

33 g

Protein

9 g

Carbs

9 g

Fat

Ingredients

1 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

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Braised Sweet Soy Chicken Wings

Serves 8

Instead 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.

Nutrition Facts (Per Serving)

306

Calories

33 g

Protein

20 g

Carbs

9 g

Fat

Ingredients

2 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

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Chicken Parmesan with Spaghetti Squash

Serves 4

This 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.

Nutrition Facts (Per Serving)

312

Calories

37 g

Protein

19 g

Carbs

9 g

Fat

Ingredients

1 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

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Speedy Chicken Pot Pie

Serves 4

Pot 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.

Nutrition Facts (Per Serving)

357

Calories

34 g

Protein

32 g

Carbs

11 g

Fat

Ingredients

1 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

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Stir-Fried Chicken & Shiitake Mushrooms

Sercwes 2

This 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.

Nutrition Facts (Per Serving)

209

Calories

26 g

Protein

26 g

Carbs

2 g

Fat

Ingredients

1 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

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Pumpkin Chicken Enchiladas

Serves 8

Instead 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.

Nutrition Facts (Per Serving)

310

Calories

27 g

Protein

37 g

Carbs

7 g

Fat

Ingredients

4 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)

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Artichoke Chicken

Serves 6

Artichoke 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.

Nutrition Facts (Per Serving)

336

Calories

38 g

Protein

13 g

Carbs

15 g

Fat

Ingredients

1 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 Recipe

Red Pepper Jelly Baked Chicken

Serves 5

This 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.

Nutrition Facts (Per Serving)

273

Calories

20 g

Protein

20 g

Carbs

13 g

Fat

Ingredients

5 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 Recipe

Asian Chicken Burgers

Serves 6

When 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.

Nutrition Facts (Per Serving)

196

Calories

27 g

Protein

10 g

Carbs

5 g

Fat

Ingredients

1 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 Recipe

OVER 100,000 PEOPLE HAVE USED MY COOKBOOK TO GET THE BODY THEY WANT EATING THE FOODS THEY LOVE. WILL YOU BE NEXT?

What 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?

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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.

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