Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.
Chicken breast stands out among other proteins. It’s lean, loaded with protein, and low in fat. This makes it an ideal choice for those looking to lose weight or maintain a healthy lifestyle.
It also contains essential nutrients necessary for muscle repair and growth, which is helpful for those engaging in regular exercise (3). Upping your protein intake is a proven strategy for weight loss because it can boost metabolism, reduce appetite, and help decrease body fat while preserving muscle mass (9).
Recognizing the importance of this nutritious food, we’ve scoured sources far and wide. So here’s a collection of 5 healthy chicken breast recipes from all over the internet.
These recipes are not just healthy; they’re also designed to add variety to your diet. Whether you’re a gourmet chef or a kitchen novice, these recipes will help you enjoy chicken in a way that’s both delicious and conducive to your weight loss goals.
Is Cooked Chicken Breast Good for Weight Loss?
Yes, cooked chicken breast is considered an excellent choice for weight loss. Here are a few reasons why:
High in Protein: Chicken breast is very high in protein, which is beneficial for weight loss because it can help keep you feeling full longer (3) (9). This satiety can lead to reduced calorie intake throughout the day.
Low in Calories: Compared to other types of meat, chicken breast is relatively low in calories, making it easier to fit into a calorie-controlled diet (3).
Lean Source of Meat: Chicken breast is a lean source of meat, meaning it has a lower fat content, especially if you remove the skin. Lower fat content contributes to lower calorie intake (3).
Versatility in Diet: Its mild flavor and texture make it a versatile ingredient that can be included in a wide range of dishes. This versatility can help keep your diet interesting and sustainable over time.
What Is The Best Way To Eat Chicken Breast for Weight Loss?
The best way to eat chicken breast for weight loss is by using cooking methods that add minimal fat and calories while retaining the meat’s natural flavors and nutrients. Some of the best cooking methods for weight loss include:
Grilled: Grilling chicken breast is one of the healthiest methods. It requires minimal additional fats and can infuse the meat with a smoky flavor, making it a delicious option without adding calories.
Baked: Baking chicken in the oven can also be a great way to cook it without needing extra oil or fat. Using herbs and spices for seasoning can enhance its taste while keeping it healthy.
Poached: Poaching involves cooking chicken in water or broth at a gentle simmer. This method helps keep the chicken moist and tender without any added fat.
Steamed: Steaming is another excellent way to cook chicken breast, as it preserves the nutrients and moisture of the meat without the need for oil.
When preparing chicken for weight loss, it’s also important to consider what you serve it with. Pairing chicken breast with vegetables and whole grains can make for a balanced, nutritious meal that supports weight loss efforts (4).
Additionally, opting for skinless, boneless chicken breast is advisable because it’s the leanest part of the chicken and low in calories while being high in protein (3), which can help keep you feeling full longer.
Remember, portion control is key. A decent portion size is about 3-4 ounces (approximately the size of a deck of cards) per meal, which provides a good balance of protein without overdoing the calories (5)
Worried about your keto ruining your keto journey? Our, keto chicken soup article details how to make chicken soup that won’t affect ketosis..
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Is 2 Chicken Breasts Per Meal Good for Weight Loss?
Two chicken breasts per meal might be more than the recommended serving size for weight loss, depending on the specific details of an individual’s dietary plan and nutritional needs.
Each chicken breast can weigh approximately 6 to 8 ounces before cooking, and considering that a single serving is suggested to be 3 to 4 ounces, two chicken breasts would equal roughly 12 to 16 ounces — potentially providing 3 to 4 servings of protein in one meal.
For weight loss, it’s important to consider overall caloric intake and how it balances with energy expenditure. Chicken breast is known for being a lean source of protein which can be beneficial for weight loss, as it can help keep you feeling full (9).
However, consuming too much, even of a healthy food, can contribute to an excess in calories and may hinder weight loss efforts if it results in overall calorie intake that exceeds what your body uses.
Here are a few considerations for including chicken breasts in a weight loss diet:
Portion Control: Stick to the recommended serving size of 3 to 4 ounces per meal to help manage calorie intake.
Preparation Method: How the chicken is prepared can also impact its health benefit. Grilled, baked, or poached chicken breasts without added fats are generally healthier and lower in calories than fried or breaded options.
Balance Your Plate: Make sure that your meals are balanced with a good mix of proteins, carbohydrates, and fats. Incorporate plenty of vegetables and whole grains alongside the chicken breast to provide fiber and other nutrients without added calories.
Eat mindfully: Individual energy needs can vary widely. It’s important to listen to your body’s hunger and fullness cues and adjust portions accordingly.
Check out our, chicken alfredo keto recipes for more low carb options.
What Is The Tastiest and Healthiest Way To Cook Chicken Breast?
Marinating your chicken for at least 30 minutes before cooking; then using any of the low- or medium-heat cooking methods mentioned above can result in a delicious and healthy chicken breast dish.
Here are some simple healthy chicken breast recipes that we love:
We’ll start off our list of healthy chicken recipes to lose belly fat with one that takes only 8 minutes to cook.
The high-protein, low-fat content of chicken breast, combined with the low-calorie cooking method of the air fryer, provides a delicious way to enjoy a fulfilling meal without compromising on taste.
This recipe is perfect for those looking for healthy chicken breast recipes to lose weight, as it keeps the calorie count in check with limited added oils.
Ingredients
4 medium chicken breast filets 4-6 ounces each
1 tablespoon olive oil
2 teaspoons smoked paprika
2 teaspoons cumin
1 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon pepper
Instructions
Preheat your air fryer to 360°F (182°C).
In a small mixing bowl, combine 2 teaspoons smoked paprika, 2 teaspoons cumin, 1 teaspoon onion powder, 1/2 teaspoon salt, and 1/2 teaspoon pepper to create your seasoning mix.
Lightly coat each of the 4 medium chicken breast filets with 1 tablespoon of olive oil, ensuring both sides are covered.
Evenly distribute the seasoning mix over all sides of the oiled chicken breasts, pressing gently to adhere.
Arrange the seasoned chicken breasts in the air fryer basket, making sure not to overcrowd them for even cooking.
Cook the chicken breasts in the air fryer at 360°F (182°C) for 18-20 minutes, flipping halfway through the cook time to ensure even browning.
Check the internal temperature of the chicken with a meat thermometer to be sure it has reached 165°F (74°C) for safe consumption.
Once cooked, remove the chicken breasts from the air fryer, and allow them to rest for 3-5 minutes before slicing or serving to maintain juiciness.
The Slow-Cooker Mediterranean Chicken & Chickpea Soup is a testament to how simple healthy chicken breast recipes can also be deeply satisfying. This dish combines a lean chicken breast with chickpeas and a medley of Mediterranean spices, offering a hearty, nutrient-dense meal.
It’s an excellent example of low-calorie chicken recipes for weight loss, rich in protein and fiber, which are crucial for keeping you full longer. Plus, the slow-cooker aspect means you can prepare this warming, delicious meal with minimal effort.
Ingredients
1 ½ cups dried chickpeas, soaked overnight
4 cups water
1 large yellow onion, finely chopped
1 (15 ounce) can no-salt-added diced tomatoes, preferably fire-roasted
1 (14 ounce) can artichoke hearts, drained and quartered
¼ cup halved pitted oil-cured olives
½ teaspoon salt
¼ cup chopped fresh parsley or cilantro
Instructions
Rinse the soaked chickpeas and drain them.
Place the chickpeas in the slow cooker.
Add 4 cups of water to the slow cooker.
Stir in the finely chopped yellow onion, the entire can of no-salt-added diced tomatoes (with juice), and 2 tablespoons of tomato paste.
Add the finely chopped garlic, 1 bay leaf, 4 teaspoons of ground cumin, 4 teaspoons of paprika, ¼ teaspoon of cayenne pepper, and ¼ teaspoon of ground pepper to the mixture.
Place the 2 pounds of bone-in chicken thighs (with skin removed and trimmed) on top of the mixture in the slow cooker.
Cover and cook on low for 6-7 hours or on high for 3-4 hours, until the chicken is tender and the chickpeas are fully cooked.
Gently remove the chicken thighs from the slow cooker. When cool enough to handle, shred the meat, discarding the bones.
Return the shredded chicken to the slow cooker.
Add the quartered artichoke hearts and halved pitted oil-cured olives to the slow cooker, stirring gently to combine.
Season with ½ teaspoon of salt, adjusting according to taste.
Continue cooking on low for an additional 30 minutes to allow the flavors to meld.
Before serving, stir in ¼ cup of chopped fresh parsley or cilantro.
Serve the soup hot, with optional garnishes like a squeeze of lemon, additional fresh herbs, or a drizzle of olive oil if desired.
When it comes to healthy chicken recipes for weight loss, the Oven Baked Chicken and Veggies dish is a standout. It epitomizes the one-pan meal philosophy, combining nutrient-rich vegetables with lean protein to help you manage your weight.
This meal not only aligns with 13 healthy chicken recipes for weight loss but also emphasizes the ease of preparation. The roasting process enhances the natural flavors of the ingredients, making it a delicious, low-calorie chicken recipe under 300 calories that supports your health and fitness goals.
Ingredients
4 chicken breasts boneless and skinless
1 head broccoli chopped
1 large red bell pepper sliced
1/2 large red onion sliced
1 teaspoon smoked paprika
1 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon dried rosemary
3 tablespoons olive oil divided
Instructions
Preheat your oven to 425°F (218°C).
In a small bowl, mix together 1 teaspoon smoked paprika, 1 teaspoon salt, 1/2 teaspoon black pepper, 1 teaspoon garlic powder, and 1 teaspoon dried rosemary to create your seasoning mix.
Place the 4 boneless, skinless chicken breasts on a large baking sheet.
In a separate bowl, combine the chopped broccoli, sliced red bell pepper, and sliced red onion.
Drizzle 2 tablespoons of olive oil over the chicken breasts, then rub half of the seasoning mix onto all sides of each breast.
Toss the mixed vegetables with the remaining 1 tablespoon of olive oil and the rest of the seasoning mix until evenly coated.
Spread the seasoned vegetables around the chicken breasts on the baking sheet in an even layer.
Bake in the preheated oven for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and slightly charred.
Remove from the oven, and allow the chicken to rest for a few minutes before serving alongside the roasted vegetables.
The Mexican Quinoa and Chicken Salad offers a colorful and tasty option among healthy chicken recipes for weight loss. It combines the lean protein from chicken breast with the high-fiber content of quinoa and fresh veggies, making it a balanced and nutritious choice.
This recipe is an excellent meal for weight management, fitting perfectly into low-calorie chicken recipes under 400 calories. Its rich array of flavors and textures makes eating for health a joy, not a chore.
Ingredients
8 oz skinless, boneless chicken breast, cooked and shredded
3 Tbsp refrigerated salsa
2 cups cooked quinoa
1 cup chopped tomato
3/4 cup canned no-salt-added black beans, rinsed and drained
3/4 cup frozen roasted corn, thawed
1 small red onion, thinly sliced (1/2 cup)
1 avocado, halved, seeded, peeled, and chopped
2 Tbsp lime juice
2 Tbsp olive oil
1 clove garlic, minced
2 Tbsp snipped fresh cilantro
1/2 tsp salt
1/4 tsp black pepper
Instructions
Make sure your 8 oz of chicken breast is cooked and shredded. Set aside.
In a large mixing bowl, combine the shredded chicken breast with 3 tablespoons of refrigerated salsa. Mix well to coat the chicken evenly.
Add 2 cups of cooked quinoa to the salsa chicken mixture in the bowl.
Incorporate 1 cup of chopped tomato, 3/4 cup of rinsed and drained no-salt-added black beans, and 3/4 cup of thawed frozen roasted corn to the bowl.
Add 1/2 cup of thinly sliced red onion and the chopped avocado to the salad mixture.
In a small bowl, whisk together 2 tablespoons of lime juice, 2 tablespoons of olive oil, and 1 minced clove of garlic to create a dressing.
Pour the dressing over the salad in the large bowl.
Sprinkle 2 tablespoons of snipped fresh cilantro, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper over the salad.
Toss the salad gently to make sure it’s evenly coated with the dressing and the ingredients are well distributed.
Serve the Mexican Quinoa and Chicken Salad immediately, or chill in the refrigerator before serving to allow flavors to meld.
Nutrition
4 SERVINGS | 413 calories | 19 g fat (3 g saturated) | 375 mg sodium | 9 g fiber | 5 g sugar | 21 g protein
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For a delightful twist on traditional recipes, the Tomato Chicken Curry with Cauliflower Rice brings the bold flavors of India into healthy chicken recipes for weight loss Indian cuisine. Using skinless chicken breast ensures the meal is high in protein but low in fat, aligning with healthy chicken breast recipes to lose weight.
The cauliflower rice serves as a low-carb substitute for regular rice, making the entire dish one of the most flavorful low-calorie chicken recipes for weight loss. This curry is not just about losing weight; it’s about enriching your palette and making healthy eating a vibrant experience.
1 (12-ounce) package cauliflower rice, prepared according to package directions
1⁄4 cup chopped fresh cilantro, plus more for serving
Instructions
Heat 2 tablespoons of ghee in a large skillet over medium heat.
Add the 1 1/4 pounds of boneless, skinless chicken breast pieces to the skillet and cook until they are browned on all sides. Remove the chicken from the skillet and set aside.
In the same skillet, add the thinly sliced yellow onion. Sauté until the onion is translucent and soft.
Stir in 2 cloves of minced garlic, 1 minced jalapeño, and 2 teaspoons of minced fresh ginger to the skillet. Cook for about 1 minute until fragrant.
Add 2 tablespoons of mild curry powder to the skillet, stirring well to coat the onion mixture.
Pour in the 28-ounce can of crushed tomatoes and the 13.5-ounce can of light coconut milk into the skillet. Stir to combine.
Return the cooked chicken pieces to the skillet. Season the mixture with 3/4 teaspoon of salt and 1/4 teaspoon of pepper.
Bring the curry to a simmer and cook uncovered for 20-25 minutes, or until the chicken is thoroughly cooked and the sauce has thickened slightly.
While the curry is simmering, prepare the 12-ounce package of cauliflower rice according to the package directions.
Stir 1/4 cup of chopped fresh cilantro into the curry just before serving.
Serve the tomato chicken curry over the prepared cauliflower rice and garnish with additional fresh cilantro if desired.
Nutrition
4-6 SERVINGS | 380 calories | 13 g fat (4 g saturated) | 740 mg sodium | 5 g sugar | 29 g protein | 10 g fiber
Chicken breast, especially without the skin, is not particularly high in calories, compared to other foods; it’s actually considered a low-calorie source of protein. However, the caloric content can increase based on cooking methods, such as frying, or if it’s prepared with high-calorie ingredients like oil or butter.
Does Chicken Breast Burn Belly Fat?
While no specific food alone can target belly fat reduction, chicken breast, as part of a balanced diet, can contribute to overall weight loss including belly fat. It is high in protein, which can help with feeling full longer and potentially reducing overall calorie intake (9).
Can I Eat Chicken Breast Everyday?
Eating chicken breast every day can be part of a healthy diet if it’s cooked in a healthy way and consumed within a balanced diet that includes a variety of other foods. However, dietary diversity is important for providing all necessary nutrients, so relying solely on any single food item isn’t generally recommended.
Will I Lose Weight If I Only Eat Chicken?
Weight loss occurs when you consume fewer calories than your body uses. Eating only chicken could lead to weight loss if it helps you reduce your overall calorie intake. However, this approach lacks nutritional balance and can lead to deficiencies over time. Remember that it’s important to have a diverse diet to meet all your nutritional needs.
The Bottom Line
We’ve compiled 5 healthy chicken breast recipes to lose weight. Provided you stick to the basic principles; choosing skinless chicken breast, incorporating healthy ingredients and cooking methods, and balancing your diet with other nutrient-dense foods, these recipes can help you achieve your weight loss goals while still enjoying delicious meals.
Please note, a balanced and diverse diet is key to maintaining overall health and wellness. That said, don’t rely solely on chicken breast for all your nutritional needs; incorporate other healthy foods into your balanced diet while watching your portion sizes to achieve sustainable, healthy weight loss.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!