I put this together because I wanted meals that pack in protein without piling on fat. Chicken is a staple in my kitchen, but I kept hitting a wall: dry, bland chicken that leaves you hungry. I needed options that stay juicy while staying light. So I tested a bunch of methods until flavors came out bright and fresh, without heavy sauces.
If you are busy and want meals that fit your schedule, or you care about clean eating and gym results, this is for you. You don’t need fancy ingredients to get a protein punch. You just need reliable recipes you can trust.
In this post you’ll find 30 high protein, low fat chicken recipes that stay lean and juicy. They use everyday ingredients and simple steps anyone can follow. You’ll learn how to season well without adding extra fat, how to lock in moisture, and how to switch up flavors so you don’t get bored. Each recipe focuses on real food that tastes good and helps you stay on track.
Here is why this matters. These meals help you hit your daily protein goal without piling on fat. They support workouts, help you feel full, and keep weeknights easy.
Next steps. Use these as a weekly plan: pick a few favorites, batch cook on Sunday, and pair them with veggies. You can grill, bake, poach, or quick stir fry the chicken and still keep fat low.
By trying these, you gain flexibility and real flavor in a healthy frame. You’ll save time, cut guesswork, and have meals ready when you need them. Ready to start? Pick three recipes to test this week and tweak seasoning to your taste.
1. Grilled Lemon Herb Chicken
Want a meal that fuels you without weighing you down? Grilled Lemon Herb Chicken fits. It stays juicy, bright with lemon, and easy to prep for the week. You get lean protein with minimal fat.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 10 minutes
– Total Time: 25 minutes
– Calories: 220 per serving
Nutrition Information:
– Protein: 30g
– Fat: 4g
– Carbohydrates: 2g
Ingredients:
– 4 chicken breasts
– Juice of 2 lemons
– 4 garlic cloves, minced
– 1 tablespoon fresh rosemary, chopped
– 1 tablespoon fresh thyme, chopped
– Salt and pepper to taste
Step-by-Step Instructions:
1. In a bowl, mix lemon juice, garlic, rosemary, thyme, salt, and pepper.
2. Marinate the chicken in the mixture for at least 30 minutes.
3. Preheat the grill to medium-high.
4. Grill the chicken 5-7 minutes per side, until cooked through.
5. Let rest for a few minutes before slicing.
Tips:
– For extra flavor, add a pinch of red pepper flakes.
– Pair with quinoa or brown rice for a balanced meal.
Frequently Asked Questions:
– Can I use bone-in chicken? Yes, just increase cooking time.
– How long can I store leftovers? Up to 3 days in the fridge.
2. Honey Garlic Chicken Stir-Fry
Want a fast, healthy dinner that stays juicy and high in protein? Honey Garlic Chicken Stir-Fry fits the bill. Lean chicken, crisp vegetables, and a sweet-salty glaze come together in one pan. It cooks in minutes and stores well for meal prep, so you can feed a family without extra work.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 15 minutes
– Total Time: 25 minutes
– Calories: 300 per serving
Nutrition Information:
– Protein: 28g
– Fat: 6g
– Carbohydrates: 22g
Ingredients:
– 1 pound chicken breast, sliced into strips
– 2 tablespoons honey
– 3 tablespoons low-sodium soy sauce
– 3 cloves garlic, minced
– 2 cups mixed vegetables (broccoli, bell peppers, carrots)
– 1 tablespoon olive oil
– Salt and pepper to taste
Step-by-Step Instructions:
1. In a small bowl, mix honey, soy sauce, and minced garlic.
2. Heat olive oil in a large skillet over medium-high heat.
3. Add chicken strips; cook until browned, about 5 minutes.
4. Add mixed vegetables; stir-fry 5-7 minutes until crisp-tender.
5. Pour the honey garlic sauce over the chicken and veggies; toss to coat and simmer 1-2 minutes.
Tips:
– Add crushed red pepper flakes for a spice kick.
– Serve over brown rice or quinoa for extra fiber.
Frequently Asked Questions:
– Can this be made ahead? Yes, it reheats well.
– What vegetables can I use? Use your favorites or what’s in season.
3. Baked Parmesan Garlic Chicken
Looking for a high protein, low fat chicken meal that tastes rich and comforting? This Baked Parmesan Garlic Chicken delivers a crispy crust and juicy meat without frying. Parmesan, garlic, and whole wheat breadcrumbs bring bold flavor with fewer calories. It bakes quickly, making weeknights easy and satisfying.
Ingredients:
– 4 chicken breasts
– 1/2 cup grated parmesan cheese
– 1 cup whole wheat breadcrumbs
– 2 teaspoons garlic powder
– Salt and pepper to taste
– Cooking spray
Step-by-step Instructions:
1. Preheat oven to 400°F (200°C). Set the oven hot so the crust browns fast and sticks to the chicken.
2. In a bowl, mix parmesan, breadcrumbs, garlic powder, salt, and pepper until evenly blended and fragrant.
3. Coat each chicken breast with the mixture, then press gently to help it stick on all sides.
4. Place the coated pieces on a parchment-lined baking sheet and spray lightly with cooking spray for extra crisp.
5. Bake about 25 minutes, until the chicken is cooked through and the crust is golden. If a thicker piece looks pale, give it a few extra minutes.
Tips:
– Pair with a crisp greens salad to balance the meal.
– For more aroma, sprinkle dried Italian herbs into the coating.
4. Spicy Cajun Chicken Skewers
Craving a quick, high protein meal that stays light on fat? Try Spicy Cajun Chicken Skewers. They bring bold flavor with little effort. Perfect for weeknights or a sunny BBQ, they cook fast and travel well. You’ll get lean chicken, heat from Cajun spices, and a simple prep that fits busy schedules.
Here’s why this recipe fits your goals: it’s grill friendly, easy to batch for meal prep, and delivers real taste without a lot of fat.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 10 minutes
– Total Time: 25 minutes
– Calories: 220 per serving
Nutrition Information:
– Protein: 30g
– Fat: 5g
– Carbohydrates: 1g
Ingredients:
– 1 pound chicken breast, cut into cubes
– 2 tablespoons olive oil
– 2 tablespoons Cajun seasoning
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Wooden skewers, soaked in water
Step-by-Step Instructions:
1. Mix olive oil, Cajun seasoning, lemon juice, salt, and pepper in a bowl.
2. Add chicken cubes and marinate at least 30 minutes.
3. Thread chicken onto soaked skewers.
4. Heat grill to medium high and cook 4–5 minutes per side until cooked through.
5. Serve with a bright salad or crisp veggies.
Tips:
– Add bell peppers or onions for color and extra crunch.
– For milder heat, reduce Cajun seasoning.
Frequently Asked Questions:
– Can I bake these? Yes, bake at 400°F for about 15 minutes.
– How long to store leftovers? Refrigerate in an airtight container up to 3 days.
5. Thai Peanut Chicken Salad
Craving a quick, protein-packed lunch that won’t weigh you down? This Thai Peanut Chicken Salad uses shredded chicken with crisp greens and crunchy carrots for texture. A silky peanut dressing brings bold flavor, while keeping fat low and protein high. It travels well for meal prep and shines as a light dinner option.
Recipe Details:
Ingredients:
– 2 cups cooked chicken, shredded
– 2 cups mixed salad greens
– 1 cup shredded carrots
– 1 red bell pepper, thinly sliced
– 1/4 cup peanut butter
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 tablespoon lime juice
Instructions:
1. In a large bowl, combine greens, chicken, carrots, and pepper. Toss gently until the pieces are evenly mixed.
2. In a small bowl, whisk peanut butter, soy sauce, honey, and lime juice until smooth and glossy.
3. Drizzle the dressing over the salad. Toss again to coat every piece.
4. Divide into four servings for meal prep or serve right away. Store leftovers in the fridge for up to 3 days.
Tips:
– For extra crunch, top with chopped peanuts.
– If you want a handheld option, wrap the salad in lettuce leaves.
Nutrition:
– Calories: about 280 per serving
– Protein: 25 g
– Fat: 9 g
– Carbs: 20 g
Notes:
– You can swap in tofu or extra veggies for variety.
– Dress the salad ahead and store the dressing separately for best texture.
6. One-Pan Chicken and Quinoa
You want a dinner that fits your goals and your schedule. This One-Pan Chicken and Quinoa gives you lean protein, fiber, and real flavor with almost no cleanup. You cook everything in one skillet, so you spend less time in the kitchen. It’s a comforting, filling meal you can rely on on busy nights.
Recipe at a glance:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 25 minutes
– Total Time: 35 minutes
– Calories: 330 per serving
Ingredients:
– 1 pound chicken breast, diced
– 1 cup quinoa, rinsed
– 2 cups chicken broth
– 1 cup mixed vegetables (zucchini, spinach, carrots)
– 2 tablespoons olive oil
– Salt and pepper to taste
Step-by-step Instructions:
1. Heat a large skillet over medium heat. Add olive oil.
2. Add chicken and cook until browned, about 5 minutes.
3. Stir in quinoa, broth, vegetables, salt, and pepper.
4. Bring to a boil, then reduce heat. Simmer 20 minutes until quinoa is tender.
5. Fluff with a fork and serve.
Tips:
– Add a squeeze of lemon or fresh herbs for brightness.
– Store leftovers in the fridge up to 4 days for easy lunches.
Nutrition Information:
– Calories: 330 per serving
– Protein: 36g
– Fat: 5g
– Carbohydrates: 30g
7. Chicken Avocado Wraps
Want a fast lunch that fuels you without weighing you down? These Chicken Avocado Wraps fit the bill. Lean chicken meets creamy avocado and crisp veggies, all rolled in a whole grain tortilla. They taste fresh, feel satisfying, and stay light for a quick meal you can whip up in minutes.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 0 minutes
– Total Time: 10 minutes
– Calories: 300 per serving
Nutrition Information:
– Protein: 27g
– Fat: 12g
– Carbohydrates: 25g
Ingredients:
– 2 cups cooked chicken, shredded
– 1 ripe avocado, mashed
– 1 cup lettuce, shredded
– 1/2 cup cherry tomatoes, halved
– 4 whole grain tortillas
– Salt and pepper to taste
Step-by-Step Instructions:
1. In a bowl, mix shredded chicken, mashed avocado, lettuce, and tomatoes.
2. Season with salt and pepper to taste.
3. Spread the mixture evenly over each tortilla and roll tightly.
4. Cut in half and serve immediately or wrap in foil for a to-go option.
Tips:
– For an extra kick, add a few slices of jalapeño.
– These wraps can be made ahead of time and stored in the fridge for 2 days.
Frequently Asked Questions:
– Can I use a different type of tortilla? Yes, any wrap will work.
– How can I keep them from getting soggy? Keep the avocado mixture separate until ready to serve.
8. Chicken Fajita Bowl
If you want a quick, protein-packed dinner that stays light on fat, this Chicken Fajita Bowl fits the bill. It combines tender chicken with crisp peppers and onions, topped with cool avocado. Serve it over brown rice or quinoa for a satisfying, balanced meal you can finish in about 30 minutes. It’s easy, flavorful, and great for busy nights or meal prep.
Complete recipe details:
Ingredients:
– 1 pound chicken breast, thinly sliced
– 1 bell pepper, sliced
– 1 onion, sliced
– 1 tablespoon fajita seasoning
– 2 cups cooked brown rice or quinoa
– 1 avocado, diced
– Cooking spray or 1 teaspoon oil
– Salt and pepper to taste
– Optional: salsa, lime wedges, or Greek yogurt for topping
Step-by-Step Instructions:
1. Heat a skillet over medium-high heat and spray with cooking spray.
2. Add the chicken and cook until it browns and juices run clear, about 5–7 minutes.
3. Stir in the bell pepper, onion, and fajita seasoning. Cook until the vegetables are tender, 5–7 minutes.
4. Build the bowls: place a base of rice or quinoa, top with the chicken and veggies, and finish with diced avocado. Add salsa or a dollop of Greek yogurt if you like. A squeeze of limebrightens the flavors.
Tips:
– They stay tasty when you meal prep—keep the rice, chicken, and veggies in separate containers.
– Add salsa or Greek yogurt for a fresh, creamy touch.
Frequently Asked Questions:
– Can I use leftover chicken? Yes, this dish works great with leftovers.
– What if I want a lower carb option? Try cauliflower rice as a base instead of brown rice.
9. BBQ Chicken Cauliflower Rice
You want meals that fuel you without extra fat. This BBQ Chicken Cauliflower Rice gives you that. It pairs juicy shredded chicken with tangy BBQ sauce over mild cauliflower rice. It satisfies your hunger while staying light, perfect for weeknights. Here is why it clicks for busy cooks.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 15 minutes
– Total Time: 25 minutes
– Calories: 290 per serving
Nutrition Information:
– Protein: 34g
– Fat: 7g
– Carbohydrates: 12g
Complete Ingredients:
– 2 cups cooked shredded chicken
– 1/2 cup BBQ sauce (low sugar)
– 4 cups cauliflower rice
– 1 tablespoon olive oil
– Salt and pepper to taste
Step-by-Step Instructions:
1. Heat olive oil in a skillet over medium heat.
2. Add cauliflower rice and cook until tender, about 5 minutes.
3. Stir in shredded chicken and BBQ sauce; heat through.
4. Serve warm. Garnish with chopped green onions if you like.
Tips:
– For extra depth, sprinkle a little shredded cheese on top.
– Double the batch to make ready-made meals for several days.
10. Creamy Chicken and Spinach Soup
You want a warm, satisfying soup that fuels you without weighing you down. This Creamy Chicken and Spinach Soup gives a silky texture from low-fat milk and Greek yogurt, yet stays light. It’s protein rich and quick to make, perfect for lunch or a cozy dinner. Here is why it works: a simple simmer, bright spinach, and real creaminess that stays slim.
Ingredients:
– 1 pound chicken breast, diced
– 4 cups chicken broth
– 2 cups fresh spinach
– 1 cup low-fat milk
– 1/2 cup Greek yogurt
– Salt and pepper to taste
Step-by-Step Instructions:
1. In a pot, combine chicken broth and diced chicken; bring to a boil.
2. Reduce heat and add spinach; cook until wilted.
3. Stir in low-fat milk and Greek yogurt; season with salt and pepper.
4. Simmer for 5 minutes, then serve hot.
Nutrition at a glance:
– Calories: 310 per serving
– Protein: 32 g
– Fat: 10 g
– Carbohydrates: 15 g
Tips:
– A pinch of red pepper flakes adds a gentle kick.
– This soup freezes well, so you can make a bigger batch.
11. Teriyaki Chicken Meal Prep Bowls
Want a simple plan for high protein lunches that stay juicy and lean? You can meal prep with zero fuss. These Teriyaki Chicken Meal Prep Bowls deliver flavor and a clean profile. Juicy chicken pairs with a homemade glaze, bright broccoli, and brown rice for a balanced, grab-and-go meal.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 360 per serving
Nutrition Information:
– Protein: 34g
– Fat: 6g
– Carbohydrates: 40g
Ingredients:
– 1 pound chicken breast, diced
– 1/4 cup low-sodium soy sauce
– 2 tablespoons honey
– 1 tablespoon rice vinegar
– 2 cups broccoli florets
– 2 cups cooked brown rice
Step-by-Step Instructions:
1. In a bowl, whisk soy sauce, honey, and rice vinegar to make the glaze.
2. Sauté the chicken in a skillet over medium heat until browned, about 5 minutes.
3. Add the glaze to the pan and simmer until it thickens, 2–4 minutes.
4. Steam broccoli until just tender.
5. Build bowls with rice, chicken, and broccoli. Drizzle with extra glaze if you like.
Tips:
– Add sliced carrots or bell peppers for more color and crunch.
– Store in airtight containers for quick, healthy lunches.
Frequently Asked Questions:
– How long do these bowls last? Up to 4 days in the fridge.
– Can this recipe be doubled? Yes, great for batch cooking!
12. Pesto Chicken Pasta
Staying on a lean, tasty dinner plan is easier with Pesto Chicken Pasta. This dish blends bright basil, tender chicken, and whole grain pasta in minutes. You get plenty of protein without heavy fats. It shines on busy weeknights and works for meal prep.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 15 minutes
– Total Time: 25 minutes
– Calories: 350 per serving
Nutrition Information:
– Protein: 30g
– Fat: 12g
– Carbohydrates: 38g
Ingredients:
– 1 pound chicken breast, diced
– 8 ounces whole grain pasta
– 1/2 cup pesto sauce
– 1 cup cherry tomatoes, halved
– 1 tablespoon olive oil
– Salt and pepper to taste
Step-by-Step Instructions:
1. Bring a pot of water to a boil and cook the pasta until al dente per package directions.
2. In a skillet, warm olive oil over medium heat. Add the chicken and cook until browned, about 5 to 7 minutes.
3. Stir in the pesto and the cherry tomatoes. Add the cooked pasta and toss to coat everything evenly.
4. Season with salt and pepper. Serve warm and enjoy.
Tips:
– Garnish with fresh basil or grated parmesan if you like.
– This dish also makes a tasty pasta salad if you chill it after cooking.
Frequently Asked Questions:
– Can I use store-bought pesto? Yes, it speeds things up without sacrificing flavor.
– How do I reheat leftovers? Microwave gently until warmed through.
13. Orange Ginger Chicken Stir-Fry
You want a quick, protein-rich dinner that stays low in fat.
Orange Ginger Chicken Stir-Fry fits that goal.
It blends bright orange with warm ginger and crisp vegetables for a clean, tasty bite.
Tender chicken and colorful produce come together fast for a satisfying meal.
Ingredients
– 1 pound chicken breast, sliced
– 1/4 cup orange juice
– 1 tablespoon fresh ginger, grated
– 2 cups mixed vegetables (carrots, bell peppers, snow peas)
– 2 tablespoons soy sauce
– 1 tablespoon olive oil
Step-by-Step Instructions
1. In a small bowl, whisk orange juice, ginger, and soy sauce until well combined.
2. Heat olive oil in a skillet over medium heat. Add chicken slices; cook until lightly browned and just cooked through, about 5 minutes.
3. Stir in vegetables; cook 5-7 minutes until crisp-tender.
4. Pour in the orange sauce; simmer 1-2 minutes to glaze, then toss to coat. Serve with brown rice or cauliflower rice.
Tips
– Serve with brown rice or cauliflower rice for extra fiber.
– Garnish with chopped scallions for a fresh finish.
For a meal that’s both quick and packed with protein, try Orange Ginger Chicken Stir-Fry—where vibrant flavors meet healthy choices. It’s the delicious solution for fitness enthusiasts craving a lean, juicy dinner!
14. Chicken Taco Salad
Struggling to keep taco night lean but tasty? You want high protein and low fat without losing flavor. This Chicken Taco Salad brings bold taco vibes into a light, juicy bowl. The chicken is seasoned and seared, then mixed with crisp greens, cherry tomatoes, corn, and avocado. A small dollop of Greek yogurt replaces sour cream for a smooth, creamy finish that fits a lean dinner. You get crunch, cream, and real taco punch in every bite.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 10 minutes
– Total Time: 20 minutes
– Calories: 350 per serving
Ingredients:
– 1 pound chicken breast, diced
– 1 tablespoon taco seasoning
– 4 cups lettuce, chopped
– 1 cup cherry tomatoes, halved
– 1/2 cup corn kernels
– 1 avocado, diced
– 1/2 cup Greek yogurt
Step-by-Step Instructions:
1. In a skillet, cook the diced chicken with taco seasoning until fully cooked, about 5–7 minutes.
2. In a large bowl, toss lettuce, tomatoes, corn, and avocado.
3. Top with the warm chicken and a spoonful of Greek yogurt. Serve right away.
Tips:
– Add fresh cilantro or jalapeños for extra zing.
– Keep components separate if you meal prep; mix just before eating.
Frequently Asked Questions:
– Can I use ground turkey instead of chicken? Yes, it works well.
– How long will leftovers stay fresh? Refrigerate in an airtight container up to 3 days.
15. Lemon Garlic Chicken with Asparagus
You want a fast, healthy dinner you can trust. Lemon Garlic Chicken with Asparagus gives you high protein and a bright taste in one pan. The dish feels light and satisfying. It works on busy weeknights and still feels special.
Here is why it fits your goals. It cooks in about 30 minutes with simple pantry ingredients.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 290 per serving
Nutrition Information:
– Protein: 32g
– Fat: 8g
– Carbohydrates: 10g
Ingredients:
– 1 lb chicken breast, sliced
– 1 bunch asparagus, trimmed
– 3 cloves garlic, minced
– Juice of 1 lemon
– 2 tbsp olive oil
– Salt and pepper to taste
Step-by-Step Instructions:
1. Heat olive oil in a skillet over medium-high heat.
2. Add chicken; cook until browned, 5-7 minutes.
3. Add garlic and asparagus; cook until tender.
4. Stir in lemon juice; season with salt and pepper and serve.
Tips:
– Serve with whole grain pasta or quinoa for a fuller meal.
– Pair with a chilled white wine if you like.
Frequently Asked Questions:
– Can I use frozen asparagus? Yes. Thaw and drain before cooking.
– How long are leftovers good? Refrigerate in an airtight container up to 3 days.
Next steps: swap in other veg like broccoli or bell pepper for variety. Use the chicken in wraps or salads for lunch the next day.
16. Mediterranean Chicken Bowls
Want a bright lunch that fuels you without weighing you down? These Mediterranean Chicken Bowls fit the bill. They pair grilled chicken with quinoa, cucumber, tomatoes, and olives for a colorful, protein-packed meal. You get lean meat and healthy fats from olive oil for balance. Easy to love, easy to make.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 20 minutes
– Total Time: 35 minutes
– Calories: 360 per serving
Nutrition Information:
– Protein: 33g
– Fat: 10g
– Carbohydrates: 35g
Complete Ingredients:
– 1 pound chicken breast, grilled and sliced
– 1 cup quinoa, cooked
– 1 cup cherry tomatoes, halved
– 1 cucumber, diced
– 1/4 cup olives, sliced
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: 1/4 cup feta cheese
Step-by-Step Instructions:
1. Cook or warm the quinoa. If you have pre-cooked quinoa, skip this step.
2. Grill the chicken until fully cooked, then slice.
3. In a large bowl, mix quinoa, tomatoes, cucumber, olives, olive oil, and lemon juice. Season with salt and pepper.
4. Top with sliced chicken. Add feta if you like.
Tips:
– Add feta for extra tang and creaminess.
– These bowls store well for meal prep. Keep ingredients separate until serving.
Frequently Asked Questions:
– Can I use brown rice instead of quinoa? Yes, both work well!
– How long can I store these bowls? Up to 4 days in the fridge.
17. Chipotle Chicken Burrito Bowls
Craving a quick, high protein dinner that stays light on fat? These Chipotle Chicken Burrito Bowls bring bold chipotle heat with lean chicken and simple pantry staples. You get protein, fiber, and real satisfaction in one filling bowl. It’s fast to cook and easy to portion for lunches. You can prep bowls once and enjoy them all week.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 20 minutes
– Total Time: 35 minutes
– Calories: 400 per serving
Nutrition Information:
– Protein: 32g
– Fat: 10g
– Carbohydrates: 45g
Ingredients:
– 1 pound chicken breast, diced
– 1 tablespoon chipotle seasoning
– 2 cups cooked brown rice
– 1 cup black beans, drained and rinsed
– 1 cup corn
– 1 avocado, sliced
– Salsa for serving
Step-by-Step Instructions:
1. Heat a skillet and cook the chicken with chipotle seasoning until browned and cooked through, about 7-10 minutes.
2. In bowls, layer brown rice, black beans, corn, and cooked chicken.
3. Top with sliced avocado and salsa.
Tips:
– Customize with extra toppings like cheese or cilantro.
– These bowls hold up well for meal prep and stay fresh up to 4 days.
Frequently Asked Questions:
– Can I use other beans? Kidney beans work well too.
– How long do leftovers last? Refrigerate in airtight containers up to 4 days.
18. Chicken and Broccoli Casserole
Craving a cozy dinner that fits a lean, high protein plan? This Chicken and Broccoli Casserole gives you warm comfort without extra fat. Lean chicken and crisp broccoli sit in a creamy, light sauce. It stays juicy and easy to make, perfect for family dinners or batch cooking. Next steps will guide you how to cook it tonight.
Recipe Overview:
– Servings: 6
– Prep Time: 15 minutes
– Cook Time: 30 minutes
– Total Time: 45 minutes
– Calories: 310 per serving
Nutrition Information:
– Protein: 35g
– Fat: 8g
– Carbohydrates: 20g
Ingredients:
– 1 pound chicken breast, cooked and shredded
– 3 cups broccoli florets
– 1 cup low-fat cream of chicken soup
– 1/2 cup Greek yogurt
– 1 cup whole wheat breadcrumbs
– Salt and pepper to taste
Step-by-Step Instructions:
1. Preheat the oven to 350°F (175°C).
2. In a large bowl, mix shredded chicken, broccoli, cream of chicken soup, and Greek yogurt until well blended.
3. Spread the mixture in a greased casserole dish and top with breadcrumbs.
4. Bake for 30 minutes or until bubbly and the top is golden.
5. Let cool a few minutes before serving.
Tips:
– Add shredded cheese on top for extra flavor before baking.
– This casserole freezes well; thaw before reheating.
Frequently Asked Questions:
– Can I use frozen broccoli? Yes, thaw and drain first.
– How long can leftovers last? Up to 4 days in the fridge.
Warm up your evenings with a Chicken and Broccoli Casserole! At just 310 calories per serving, it’s the cozy, high protein low fat meal that fits your fitness goals without sacrificing flavor.
19. Garlic Parmesan Chicken Wings
Need a high protein, low fat snack that still tastes great. These garlic parmesan wings do just that. They bake, not fry, so they stay lean. The garlic and parmesan glaze keeps them juicy and crisp. You get big flavor with simple prep.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 40 minutes
– Total Time: 50 minutes
– Calories: 400 per serving
Nutrition Information:
– Protein: 30g
– Fat: 14g
– Carbohydrates: 0g
Ingredients:
– 2 pounds chicken wings
– 1/4 cup grated parmesan cheese
– 2 tablespoons olive oil
– 4 cloves garlic, minced
– Salt and pepper to taste
Step-by-Step Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix parmesan, olive oil, garlic, salt, and pepper.
3. Toss the chicken wings in the mixture until well coated.
4. Lay wings on a baking sheet lined with parchment paper.
5. Bake for 40 minutes or until crispy and cooked through.
Tips:
– Serve with a side of Greek yogurt dip for a lighter swap to ranch.
– These wings work well for meal prep; store in the fridge up to 3 days.
– For a little heat, sprinkle in red pepper flakes.
Frequently Asked Questions:
– Can I make these in an air fryer? Yes. Air fry at 360°F for 20-25 minutes, turning once.
– How long do leftovers last? Up to 3 days in the fridge.
20. Teriyaki Chicken Lettuce Wraps
Want a fast, protein-packed lunch that stays light on fat? These Teriyaki Chicken Lettuce Wraps give you bold flavor without heaviness. Ground chicken sizzles in a simple teriyaki glaze, then sits in crisp lettuce cups. You get lean protein, a touch of sweetness, and a fresh crunch in every bite.
Next steps. This quick dish fits a busy week and travels well for meals on the go.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 10 minutes
– Total Time: 20 minutes
– Calories: 250 per serving
Nutrition Information:
– Protein: 28g
– Fat: 8g
– Carbohydrates: 12g
Ingredients:
– 1 pound ground chicken
– 1/4 cup low-sodium soy sauce
– 2 tablespoons honey
– 1 tablespoon rice vinegar
– 1 head lettuce (butter or romaine)
– Green onions and sesame seeds for garnish
Step-by-Step Instructions:
1. In a skillet, cook ground chicken over medium heat until browned, about 5-7 minutes.
2. Add soy sauce, honey, and rice vinegar to the pan and mix well.
3. Cook for another 2-3 minutes until heated through.
4. Spoon the chicken mixture into lettuce leaves and garnish with green onions and sesame seeds.
Tips:
– Make it spicy by adding sriracha to the chicken mixture.
– These wraps are great for meal prep; just keep the filling separate until ready to eat.
Frequently Asked Questions:
– Can I use turkey instead of chicken? Yes, ground turkey works great!
– How do I store leftovers? Refrigerate the filling in an airtight container for up to 3 days.
21. Chicken Zoodle Stir-Fry
Want a meal that stays lean and full of flavor? This Chicken Zoodle Stir-Fry fits. It uses zucchini noodles instead of pasta, so you get a light, satisfying dish. The chicken stays juicy, the peppers stay crisp, and the sauce keeps everything vibrant. It’s quick, easy, and ready in about 25 minutes.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 10 minutes
– Total Time: 25 minutes
– Calories: 270 per serving
Nutrition Information:
– Protein: 30g
– Fat: 5g
– Carbohydrates: 15g
Ingredients:
– 1 pound chicken breast, sliced
– 2 medium zucchinis, spiralized
– 1 bell pepper, sliced
– 1 tablespoon soy sauce
– 1 tablespoon olive oil
– 2 cloves garlic, minced
Step-by-Step Instructions:
1. Heat olive oil in a skillet over medium heat.
2. Add sliced chicken and cook until browned, about 5 minutes.
3. Stir in bell pepper and garlic; cook 2–3 minutes.
4. Add zoodles and soy sauce; cook just until heated through.
5. Serve warm, with sesame seeds on top if you like.
Tips:
– For more protein, top with a fried egg.
– Serve this dish right away; overcooked zoodles get mushy.
Frequently Asked Questions:
– Can I use frozen zucchini? Fresh gives the best texture, but frozen works in a pinch.
– How do I store leftovers? Refrigerate in an airtight container for up to 2 days.
22. Chicken Caprese Skewers
You want lean meals that taste bright and cook fast. These Chicken Caprese Skewers fit that need. Juicy chicken, creamy mozzarella, fragrant basil, and a tangy balsamic glaze give a light, clean bite. Here is why this works for you: quick grill, solid protein, easy sharing, and it fits high protein low fat chicken recipes.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 10 minutes
– Total Time: 25 minutes
– Calories: 220 per serving
Nutrition Information:
– Protein: 27g
– Fat: 8g
– Carbohydrates: 5g
Ingredients:
– 1 pound chicken breast, cut into bite-size cubes
– 8 ounces fresh mozzarella balls
– 1 cup cherry tomatoes
– Fresh basil leaves
– Balsamic glaze for drizzling
Step-by-Step Instructions:
1. Preheat the grill to medium heat.
2. Thread chicken, mozzarella, and cherry tomatoes onto skewers in alternating bites.
3. Grill 8-10 minutes, turning once or twice, until the chicken is cooked through.
4. Drizzle with balsamic glaze and sprinkle with basil before serving.
Tips:
– For a smoky touch, grill over charcoal.
– These skewers make a great starter for parties or casual gatherings.
23. Chicken and Sweet Potato Hash
Want a breakfast that powers you without weighing you down? This Chicken and Sweet Potato Hash fits. It blends lean chicken with sweet potatoes and colorful veggies for a filling bite that tastes great. It sizzles in one pan and cleans up easy. Perfect for busy mornings or meal prep.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 25 minutes
– Total Time: 40 minutes
– Calories: 370 per serving
Nutrition Information:
– Protein: 30g
– Fat: 9g
– Carbohydrates: 50g
Ingredients:
– 1 pound chicken breast, diced
– 2 large sweet potatoes, diced
– 1 bell pepper, diced
– 1 onion, diced
– 2 tablespoons olive oil
– Salt and pepper to taste
Step-by-Step Instructions:
1. In a large skillet, heat olive oil over medium heat.
2. Add diced sweet potatoes and cook until slightly tender, about 10 minutes.
3. Add chicken, bell pepper, and onion, season with salt and pepper.
4. Cook until chicken is cooked through and everything is browned, about 15 minutes.
5. Serve immediately, with fresh herbs if you like.
Tips:
– This dish stores well for meal prep and stays good for up to 4 days.
– Add a fried egg on top for extra protein and creaminess.
Frequently Asked Questions:
– Can I use regular potatoes? Yes, but sweet potatoes give nicer flavor and texture.
– How should I store leftovers? Keep in an airtight container in the fridge for up to 4 days.
Fuel your mornings with flavor! This Chicken and Sweet Potato Hash packs 30g of protein in every serving, giving you the energy to conquer your day without the extra fat.
24. Chicken Souvlaki with Tzatziki
Crave a quick, high protein meal with a bright Mediterranean kick? These Chicken Souvlaki skewers give you juicy chicken, bold oregano, and a zing of lemon. Grill them fast, dip in cool tzatziki, and you have a lean, tasty dinner.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 10 minutes
– Total Time: 25 minutes
– Calories: 290 per serving
Nutrition Information:
– Protein: 32g
– Fat: 7g
– Carbohydrates: 5g
Ingredients:
– 1 pound chicken breast, cubed
– 1/4 cup olive oil
– 3 tablespoons lemon juice
– 2 teaspoons dried oregano
– Salt and pepper to taste
– Tzatziki sauce for serving
Step-by-Step Instructions:
1. In a bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
2. Add chicken pieces and cover. Let marinate for at least 30 minutes.
3. Thread the chicken onto skewers.
4. Grill about 10 minutes, turning once or twice, until cooked through.
5. Serve with tzatziki for dipping or spooning over.
Tips:
– Great for parties or meal prep.
– Pair with whole wheat pita or a simple salad for a complete meal.
– Let chicken marinate longer if you have time; even 1 hour boosts flavor.
– Grill over medium-high heat for even browning.
Frequently Asked Questions:
– Can I bake these? Yes, bake at 400°F for around 15 minutes.
– What if I don’t have tzatziki? A cucumber yogurt dip works fine as a substitute.
25. Maple Mustard Chicken
Looking for a lean chicken dish that tastes like a treat for you? Maple Mustard Chicken blends sweet maple with tangy mustard for big flavor and low fat. This bake keeps protein high and calories in check, so you can eat well. With just a few pantry staples, you can have dinner on the table in about 35 minutes.
Here is the plan that fits your goals. You get a tasty, easy, and affordable meal you can make any night.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 25 minutes
– Total Time: 35 minutes
– Calories: 310 per serving
Nutrition Information:
– Protein: 30g
– Fat: 9g
– Carbohydrates: 12g
Ingredients:
– 1 pound chicken breast, sliced
– 1/4 cup maple syrup
– 2 tablespoons Dijon mustard
– Salt and pepper to taste
Step-by-Step Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, whisk together maple syrup, Dijon mustard, salt, and pepper.
3. Place chicken in a baking dish and pour the maple mustard mixture over it.
4. Bake for 25 minutes, or until chicken is cooked through.
5. Let rest for a few minutes before serving.
Tips:
– Serve with a side of roasted vegetables for a complete meal.
– This dish can be easily doubled for meal prep.
Frequently Asked Questions:
– Can I use honey instead of maple syrup? Yes, it works perfectly!
– How long can leftovers last? In the fridge for up to 3 days.
26. Chicken Curry with Brown Rice
Craving a dinner that fuels you without piling on fat? This Chicken Curry with Brown Rice fits the bill.
Juicy chicken meets a warm curry sauce, all served over nutty brown rice.
Spices add depth and comfort, so you feel satisfied without heaviness.
Here is how to make it simple and tasty.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 30 minutes
– Total Time: 45 minutes
– Calories: 360 per serving
Nutrition Information:
– Protein: 34g
– Fat: 11g
– Carbohydrates: 38g
Ingredients:
– 1 pound chicken breast, diced
– 1 can coconut milk
– 2 tablespoons curry powder
– 1 onion, diced
– 2 cups brown rice, cooked
– Salt and pepper to taste
Step-by-Step Instructions:
1. In a large skillet, sauté onion until translucent, about 5 minutes.
2. Add diced chicken and cook until browned.
3. Stir in coconut milk and curry powder, simmering for 20 minutes.
4. Serve over cooked brown rice, seasoned with salt and pepper.
Tips:
– Add veggies like spinach or bell peppers for extra nutrition.
– This dish can be made in advance and stored for days.
Frequently Asked Questions:
– Can I use chicken thighs instead of breasts? Yes, thighs will add more flavor!
– How do I store leftovers? Refrigerate in an airtight container for up to 4 days.
27. Chicken Tikka Masala
You want a tasty dinner that keeps protein high and fat low. This Chicken Tikka Masala uses lean chicken and a bright, spiced tomato sauce. A yogurt marinade keeps the meat tender, and the spices give bold flavor without heaviness. It feels rich, yet fits into a light, everyday meal plan.
Recipe Overview:
– Servings: 4
– Prep Time: 15 minutes
– Cook Time: 30 minutes
– Total Time: 45 minutes
– Calories: 320 per serving
Nutrition Information:
– Protein: 35g
– Fat: 9g
– Carbohydrates: 30g
Ingredients:
– 1 pound chicken breast, cubed
– 1 cup plain yogurt
– 1 tablespoon garam masala
– 1 can diced tomatoes
– 1 onion, diced
– Salt to taste
Step-by-Step Instructions:
1. Marinate chicken in yogurt and garam masala for at least 30 minutes.
2. In a skillet, sauté onion until translucent, about 5 minutes.
3. Add marinated chicken and cook until browned.
4. Stir in diced tomatoes and simmer for 20 minutes.
5. Serve hot with brown rice or whole wheat naan.
Tips:
– For added richness, finish with a splash of coconut milk.
– This dish is great for meal prep; it tastes even better the next day!
Frequently Asked Questions:
– Can I use store-bought tikka masala sauce? Yes, for a quicker version.
– How do I reheat leftovers? Microwave until warmed through.
28. Chicken Piccata
Looking for a high protein, low fat chicken meal that stays tender and bright? Try Chicken Piccata. This lemony dish uses capers for a sharp bite. It cooks fast, fits weeknights, and keeps calories in check. Here is why it works: lean chicken breast stays juicy, the sauce stays light, and the flavors pop without heavy cream.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Total Time: 30 minutes
– Calories: 290 per serving
Nutrition Information:
– Protein: 32g
– Fat: 12g
– Carbohydrates: 6g
Ingredients:
– 1 pound chicken breast, pounded thin
– 1/4 cup flour for dusting
– 1/2 cup chicken broth
– 1/4 cup lemon juice
– 2 tablespoons capers
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley for garnish (optional)
Step-by-Step Instructions:
1. Dredge chicken in flour, tapping off excess.
2. Heat olive oil in a skillet over medium heat. Cook chicken until golden brown, about 5 minutes per side.
3. Remove chicken and pour in chicken broth, lemon juice, and capers. Scrape the pan to lift browned bits.
4. Return chicken to the pan. Simmer 5 minutes until sauce thickens slightly.
5. Serve with steamed vegetables or over whole grain pasta.
Tips:
– Garnish with fresh parsley for color.
– Pair with a crisp side salad to balance the meal.
Frequently Asked Questions:
– Can I use chicken thighs instead of breasts? Yes, but adjust cook time.
– How should I store leftovers? Refrigerate in an airtight container up to 3 days.
29. Buffalo Chicken Lettuce Wraps
Want a spicy, high-protein snack that fits a low-carb plan? Buffalo Chicken Lettuce Wraps give you bold flavor without bread. Crispy lettuce cups cradle juicy, shredded chicken in a quick, weeknight meal. This wrap brings heat and crunch in minutes. Here is why this works for you.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 10 minutes
– Total Time: 20 minutes
– Calories: 220 per serving
Nutrition Information:
– Protein: 25g
– Fat: 6g
– Carbohydrates: 6g
Ingredients:
– 1 pound cooked shredded chicken
– 1/4 cup buffalo sauce
– 1 head of lettuce (butter or romaine)
– Blue cheese crumbles for topping (optional)
Step-by-Step Instructions:
1. In a bowl, combine shredded chicken and buffalo sauce until evenly coated.
2. Separate lettuce leaves and rinse. Pat dry.
3. Spoon the chicken mix into each leaf. Top with blue cheese if you like.
4. Serve right away to keep the wrap crisp.
Tips:
– For a milder taste, use a milder buffalo sauce.
– Great for game day or a quick party bite.
Frequently Asked Questions:
– Can I use pulled turkey instead? Yes, turkey works well too.
– How do I store leftovers? Keep the chicken mixture in an airtight container and assemble wraps just before serving.
Wrap your taste buds in flavor without the guilt! Buffalo Chicken Lettuce Wraps deliver 25g of protein for a spicy, satisfying snack that fits your low-carb plan perfectly.
30. Chicken and Vegetable Stir-Fry
Looking for a quick, healthy dinner that fits your plan? This Chicken and Vegetable Stir-Fry serves up lean protein and a burst of color. It uses simple ingredients and cooks fast. You’ll get a bright, satisfying meal in about 20 minutes.
Recipe Overview:
– Servings: 4
– Prep Time: 10 minutes
– Cook Time: 10 minutes
– Total Time: 20 minutes
– Calories: 300 per serving
Nutrition Information:
– Protein: 30g
– Fat: 8g
– Carbohydrates: 20g
Ingredients:
– 1 pound chicken breast, sliced
– 2 cups mixed vegetables (bell peppers, carrots, broccoli)
– 2 tablespoons low-sodium soy sauce
– 1 tablespoon ginger, minced
– 1 tablespoon olive oil
Step-by-Step Instructions:
1. Heat olive oil in a skillet over medium-high heat.
2. Add sliced chicken and cook until browned, about 5 minutes.
3. Add mixed vegetables and ginger, stirring until veggies are tender, about 5 minutes.
4. Drizzle soy sauce over the stir-fry, mixing well before serving.
Tips:
– Serve over rice or quinoa for a complete meal.
– Customize with your favorite sauce or seasoning.
Frequently Asked Questions:
– Can I use frozen vegetables? Yes, just adjust cooking time accordingly.
– How long can leftovers last? Up to 3 days in the fridge.
Conclusion
With these 30 high protein low fat chicken recipes, you’ll never run out of tasty ideas for your meal prep! Each dish is designed to be nutritious without sacrificing flavor, making it easy to stick to your healthy eating goals. Whether you crave something zesty, spicy, or comforting, these recipes have you covered!
Try them out and let your taste buds take the lead. Share your favorites on social media or try swapping ingredients to make them your own. Happy cooking!
Frequently Asked Questions
What are some easy high protein low fat chicken recipes for meal prep?
If you’re looking for convenient meal prep options, consider dishes like Teriyaki Chicken Meal Prep Bowls or One-Pan Chicken and Quinoa. These recipes are designed to be quick to prepare and provide a satisfying amount of lean protein while keeping fat content low. Plus, they’re perfect for making ahead of time to enjoy throughout the week!
How can I ensure my chicken stays juicy and flavorful while keeping it low fat?
To keep your chicken juicy and flavorful, marinate it before cooking or use cooking methods like grilling or baking with herbs and spices. Recipes like Grilled Lemon Herb Chicken or Baked Parmesan Garlic Chicken use simple ingredients that enhance the flavor without adding extra fat. Remember, cooking at the right temperature and not overcooking the chicken is also key!
What are the benefits of incorporating high protein low fat chicken recipes into my diet?
Incorporating high protein low fat chicken recipes into your diet can help you build and maintain muscle, support weight loss, and keep you feeling full longer. Dishes like Honey Garlic Chicken Stir-Fry and Chicken Fajita Bowl provide the necessary protein without excessive calories, making them great options for anyone aiming for a high protein diet.
Are these high protein low fat chicken recipes suitable for all dietary plans?
Yes! These recipes are versatile and can fit into various dietary plans. Whether you’re following a low-carb, paleo, or even a Mediterranean diet, meals like Chicken Zoodle Stir-Fry and Chicken Souvlaki with Tzatziki are designed to meet your nutritional goals while remaining delicious and satisfying!
How can I modify these recipes to suit my taste preferences or dietary restrictions?
You can easily modify these recipes to suit your taste preferences or dietary restrictions by swapping out ingredients or adjusting spices. For example, if you prefer a different protein, try substituting chicken with turkey or tofu in recipes like Thai Peanut Chicken Salad. You can also adjust the level of spice in dishes like Spicy Cajun Chicken Skewers to make them milder or add more flavor!
