15 Low Fat Chicken Recipes: Heart-Healthy Cooking Guide

Looking to whip up something tasty and heart-friendly with chicken? You’re in luck! Chicken is not only affordable but also a great source of protein. Paired with ingredients like peppers, onions, and cheese, these low-fat chicken recipes are perfect for lunch or dinner. From classic sesame noodles to easy enchiladas, these dishes are not just delicious but also low in sodium and saturated fat. Eating healthy has never been this easy and yummy.

Key Takeaways

• Chicken is a versatile and cost-effective protein source.

• These recipes are low in sodium and saturated fat, making them heart-healthy.

• Ingredients like peppers, onions, and cheese add flavor without extra fat.

• Perfect for both lunch and dinner, offering a variety of flavors.

• Easy to prepare, making healthy eating accessible and enjoyable.

01. Classic Sesame Noodles With Chicken

Ingredients

• 8 oz whole grain spaghetti

• 2 cups cooked chicken breast, shredded

• 1 cup sliced bell peppers

• 1/2 cup shredded carrots

• 1/4 cup chopped green onions

• 2 tablespoons sesame seeds

• 1/4 cup low-sodium soy sauce

• 1 tablespoon sesame oil

• 1 tablespoon rice vinegar

• 1 teaspoon grated ginger

• 1 clove garlic, minced

Instructions

1. Cook the spaghetti according to package instructions. Drain and rinse under cold water until completely cool.

2. In a large bowl, combine the cooked spaghetti, shredded chicken, bell peppers, carrots, and green onions.

3. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, ginger, and garlic.

4. Pour the dressing over the noodle mixture and toss to coat evenly.

5. Sprinkle with sesame seeds before serving.

This dish is a delightful blend of flavors and textures, perfect for a light yet satisfying meal. The combination of lean chicken and vibrant vegetables makes it not only tasty but also nutritious.

Tips

• For a gluten-free option, swap the spaghetti with rice noodles.

• Add a dash of chili flakes for a spicy kick.

• Classic sesame noodles can be a great meal prep option, staying fresh for up to three days in the fridge.

02. Sheet-Pan Chicken Fajitas

Sheet-pan chicken fajitas are a game-changer for busy weeknights. In under 20 minutes, you can have a delicious, healthy meal on the table. The beauty of this dish lies in its simplicity and vibrant flavors. Here’s how you can whip up this delightful meal:

Ingredients

• 1 pound chicken breast, sliced into strips

• 3 bell peppers (use a mix of colors), sliced

• 1 large red onion, sliced

• 2 tablespoons olive oil

• 1 tablespoon homemade fajita seasoning

Instructions

1. Preheat your oven to 400°F (200°C).

2. In a large bowl, combine chicken, bell peppers, and onion.

3. Drizzle with olive oil and sprinkle with the fajita seasoning.

4. Toss everything together until well coated.

5. Spread the mixture evenly on a baking sheet.

6. Bake for 15-20 minutes or until the chicken is cooked through and the veggies are tender.

7. Serve with warm tortillas, avocado slices, and your favorite salsa.

For a quick and healthy dinner, these Sheet Pan Chicken Fajitas are perfect. The combination of tender chicken and colorful vegetables makes it not only tasty but visually appealing too.

Tips

• You can prep the ingredients in advance and store them in the fridge until you’re ready to cook.

• Feel free to add other veggies like zucchini or mushrooms for extra flavor.

• If you like it spicy, add some sliced jalapeños or a pinch of cayenne pepper to the mix.

This recipe is not just about convenience; it’s about enjoying a wholesome meal without the fuss. The homemade fajita seasoning elevates the dish, making it a family favorite you’ll want to make again and again.

03. Ham-&-Cheese-Stuffed Chicken Breasts

Ingredients

• 4 boneless, skinless chicken breasts

• 4 slices of cooked ham

• 4 slices of Swiss cheese

• 1 teaspoon dried thyme

• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).

2. Using a sharp knife, carefully cut a pocket into each chicken breast.

3. Stuff each pocket with a slice of ham and Swiss cheese.

4. Sprinkle thyme, salt, and pepper over the chicken breasts.

5. Heat a skillet over medium-high heat, add a little oil, and brown the chicken on both sides, about 3-4 minutes per side.

6. Transfer the chicken to a baking dish and bake in the preheated oven for 20-25 minutes, until the chicken is cooked through.

Tips

• For a more heart-friendly chicken dish, use low-fat cheese.

• Pair with a side of steamed vegetables for a complete meal.

• Ensure the chicken is cooked to an internal temperature of 165°F.

These heart-friendly chicken dishes are not just delicious but also simple enough for any home cook to master. Perfect for those looking for reduced-fat meals that don’t compromise on flavor.

04. Snappy Chicken Stir Fry

In the world of healthy chicken preparations, a stir fry stands out as a quick, colorful, and flavorful option. This dish combines tender chicken with vibrant vegetables, all tossed in a zesty orange soy sauce that brings the flavors to life. It’s a great example of calorie-smart cooking, making it a perfect choice for those who love slim cooking recipes.

Ingredients

• Boneless, skinless chicken breasts

• Fresh or frozen pea pods

• Orange juice

• Soy sauce

• Garlic and ginger

Instructions

1. Prep Your Ingredients: Slice the chicken into thin strips and chop your vegetables. Mix orange juice and soy sauce for the marinade.

2. Cook the Chicken: In a hot pan, cook the chicken until it’s golden brown. Remove and set aside.

3. Stir Fry the Veggies: Add garlic, ginger, and pea pods to the pan. Stir fry until the veggies are crisp-tender.

4. Combine and Serve: Return the chicken to the pan, pour in the sauce, and toss everything together until well coated.

For a nutritious twist, serve your stir fry over brown rice or a whole grain of your choice. This not only adds fiber but also complements your healthy meal prep efforts.

This snappy chicken stir fry is not just a meal; it’s a celebration of flavors and textures, perfect for those busy weeknights when you crave something wholesome yet quick. Enjoy the balance of protein and veggies in one satisfying dish.

05. Fresh Corn And Chicken Chowder

Picture this: a warm, creamy chowder that’s not just comforting but also heart-smart. This Fresh Corn and Chicken Chowder is packed with flavor and nutrition. It’s a perfect blend of sweet corn and tender chicken, creating a dish that’s both satisfying and light.

Ingredients

• Fresh sweet corn kernels

• Shredded chicken breast

• Green bell peppers

• Instant mashed potato flakes

• Low-sodium chicken broth

• A dash of black pepper and salt

Instructions

1. Start by boiling the chicken broth in a large pot.

2. Add in the fresh corn kernels and green bell peppers, letting them simmer until tender.

3. Stir in the shredded chicken, ensuring it’s evenly distributed.

4. Gradually mix in the instant mashed potato flakes to thicken the chowder.

5. Season with salt and pepper to taste.

Cooking Tips

• For a thicker chowder, add more potato flakes.

• Use fresh corn for the best flavor, but canned or frozen can work in a pinch.

• Garnish with chopped chives or parsley for a fresh finish.

This chowder is a fantastic option for those chilly nights when you need a hearty meal without the heaviness. It’s a delightful way to enjoy comforting and nutritious soups while sticking to heart-smart cooking principles.

Nutritional Info

Nutrient	Amount per Serving
Calories	250
Protein	20g
Fat	5g
Carbohydrates	30g
Fiber	4g

This chowder not only warms you up but also keeps your heart in check with low-fat ingredients and plenty of protein.

06. Basque Chicken Stew

Imagine a stew that’s as rich in aroma as it is in flavor. Basque Chicken Stew is a heartwarming dish that brings the vibrant tastes of the Basque region right to your kitchen. This stew is a delightful mix of chicken, chorizo, and a medley of vegetables, creating a symphony of flavors that dance on your palate.

Ingredients

• Chicken thighs, skinless and boneless

• Chorizo sausage, sliced

• Red bell peppers, sliced

• Tomatoes, diced

• Olives, pitted

• Garlic cloves, minced

• Potatoes, cubed

• Chicken broth

• Olive oil

• Salt and pepper

Instructions

1. Brown the Chorizo: Start by browning the chorizo in a large pot over medium heat. This step is crucial as it renders the fat, which will add depth to the stew.

2. Sauté the Vegetables: Add olive oil to the pot, then toss in the garlic, red bell peppers, and tomatoes. Cook until the vegetables soften.

3. Cook the Chicken: Push the veggies to the side and add the chicken thighs. Brown them on both sides for a few minutes.

4. Simmer the Stew: Pour in the chicken broth, add the potatoes and olives, and season with salt and pepper. Let it simmer until the chicken is cooked through and the potatoes are tender.

This stew is a hearty and healthy choice, perfect for a cozy dinner. The combination of chorizo and chicken creates a robust flavor, while the vegetables and olives add a fresh twist. It’s a meal that not only satisfies the taste buds but also warms the soul.

For a flavorful, low-carb meal, consider serving the stew with a side of steamed green beans or a fresh garden salad. This dish is a testament to the rich culinary traditions of Basque cuisine, offering a taste that’s both comforting and invigorating.

07. Picadillo-Style Chicken Taco Salad

In the world of salads, the Picadillo-Style Chicken Taco Salad stands out as a flavorful and satisfying option, perfect for those mindful of diet meal planning. This dish brings together the rich, savory taste of picadillo with the fresh crunch of a taco salad, all while keeping things light and healthy.

Ingredients:

• Lean ground chicken

• Colorful bell peppers

• Black beans

• Cherry tomatoes

• Avocado

• Corn

• Cilantro

• Lime juice

• Reduced-fat cheese

• Baked tortilla chips

Instructions:

1. Cook the Chicken: Begin by browning lean ground chicken in a skillet over medium heat. Season with your preferred taco spices.

2. Prepare Vegetables: Chop bell peppers, slice cherry tomatoes, dice avocado, and roughly chop cilantro.

3. Assemble the Salad: In a large bowl, combine cooked chicken, black beans, corn, and the prepared vegetables.

4. Add Cheese and Chips: Sprinkle reduced-fat cheese over the salad and top with a handful of crumbled baked tortilla chips.

5. Dress and Serve: Drizzle lime juice over the salad and toss gently. Serve immediately for the freshest taste.

This salad is a delightful mix of textures and flavors, making it not just a meal but an experience. It’s perfect for a quick lunch or a light dinner, offering a balanced blend of protein, fiber, and healthy fats.

This recipe is not only delicious but also fits seamlessly into any diet meal planning routine, ensuring you enjoy every bite without compromising on health.

08. Balsamic Chicken And Vegetables

Looking for a dish that’s both tasty and heart-friendly? Balsamic Chicken and Vegetables is your answer. This meal is a delightful mix of chicken and veggies, topped with a balsamic glaze. It’s perfect for those who enjoy healthy evening meals without sacrificing flavor.

Ingredients:

• Chicken breasts

• Mixed vegetables (like bell peppers and zucchini)

• Balsamic vinegar

• Olive oil

• Honey

• Italian seasoning

Cooking Steps:

1. Start by marinating the chicken in balsamic vinegar, olive oil, and a touch of honey for about 30 minutes.

2. In a skillet, cook the chicken until it’s golden brown.

3. Add your choice of veggies and sprinkle Italian seasoning.

4. Continue cooking until the vegetables are tender and the chicken is cooked through.

Tips for Low Salt Cooking:

• Use herbs and spices to enhance the flavor instead of salt.

• Opt for fresh vegetables to keep sodium levels low.

This dish not only satisfies your taste buds but also aligns with your health goals, making it a staple in any heart-healthy cooking guide.

For a quick and nutritious meal, try adding Balsamic Chicken with Mushrooms and Thyme to your menu. It’s a low-carb option that can be whipped up in just 25 minutes, offering a taste that’s restaurant-quality.

Embrace the simplicity of this recipe and enjoy a wholesome dinner that supports your lifestyle.

09. Tarragon Chicken Salad With Cranberries

Tarragon Chicken Salad with Cranberries is a delightful twist on the classic chicken salad, perfect for those looking to add a bit of flair to their lunch routine. This dish blends the savory taste of chicken with the sweet and tart flavor of dried cranberries, creating a balanced and refreshing meal.

Ingredients:

• Cooked chicken breast, cubed

• Mayonnaise or Greek yogurt

• Fresh tarragon leaves, chopped

• Dried cranberries

• Chopped celery

• Green onions, sliced

• Salt and pepper to taste

Directions:

1. In a large bowl, combine the cubed chicken, mayonnaise (or Greek yogurt for a healthier option), and chopped tarragon.

2. Stir in the dried cranberries, celery, and green onions until everything is evenly mixed.

3. Season with salt and pepper to taste.

4. Serve chilled, either on a bed of greens or as a filling for a sandwich or wrap.

This salad is not just a meal; it’s a celebration of flavors and textures. The tarragon adds a unique herbal note, while the cranberries bring a pop of sweetness that complements the savory chicken perfectly.

For a festive twist, consider this holiday chicken salad recipe, which also features cranberries and green onions, adding a colorful and tasty touch to your table. Enjoy this as a light lunch or a refreshing dinner option, knowing it’s both delicious and heart-friendly.

10. Lemon-Thyme Roasted Chicken With Fingerlings

Who doesn’t love a one-pan meal? Lemon-thyme roasted chicken with fingerlings is a perfect choice when you want something easy yet flavorful. This dish pairs juicy, roasted chicken with tender fingerling potatoes, all seasoned with fresh thyme and lemon zest.

Ingredients

• 4 chicken thighs or breasts

• 1 pound fingerling potatoes

• 2 tablespoons olive oil

• Juice and zest of 1 lemon

• Fresh thyme sprigs

• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).

2. In a large bowl, toss the fingerling potatoes with olive oil, salt, and pepper.

3. Spread the potatoes on a baking sheet, then nestle the chicken pieces among them.

4. Squeeze lemon juice over the chicken and potatoes, and sprinkle with lemon zest and fresh thyme.

5. Roast in the oven for about 35-40 minutes, or until the chicken is cooked through and the potatoes are tender.

Cooking Tips

• For extra crispiness, broil the chicken for the last 5 minutes of cooking.

• Swap fingerlings for baby red potatoes if you prefer.

A dish like this not only simplifies dinner prep but also ensures that you get a hearty, nutritious meal without much fuss. The combination of lemon and thyme gives the chicken a fresh, vibrant flavor that pairs beautifully with the earthy potatoes.

For a fantastic one-pan meal that’s both tender and juicy, try pairing lemon roasted chicken with fingerlings and tomatoes. This combination is sure to delight your taste buds and simplify your meal planning. Learn more.

11. Chicken With Parmesan Noodles

Who doesn’t love a comforting bowl of pasta? Chicken with Parmesan Noodles brings together the best of healthy chicken recipes and classic Italian flavors. This dish is perfect for those seeking lean protein meals that don’t skimp on taste.

Ingredients

• Boneless, skinless chicken breasts

• Whole wheat pasta

• Fresh basil pesto

• Grated Parmesan cheese

• Cherry tomatoes

• Spinach leaves

Instructions

1. Cook the whole wheat pasta according to package instructions. Drain and set aside.

2. In a large skillet, cook the chicken breasts until golden brown on both sides. Remove and let rest.

3. In the same skillet, add cherry tomatoes and spinach, sautéing until the spinach wilts.

4. Slice the chicken and toss it with the pasta, pesto, and a generous sprinkle of Parmesan.

5. Serve hot, garnished with fresh basil.

This dish is a delightful blend of textures and flavors, making it a standout among light chicken dishes. It’s not just a meal; it’s a nutritious dinner idea that satisfies.

Nutritional Information (per serving)

Component	Amount
Calories	350
Protein	30g
Carbohydrates	45g
Fat	10g

This recipe is a great example of light chicken dinners that can be enjoyed any night of the week. It’s easy to prepare and makes for a delicious, lean chicken dish that everyone will love.

12. Chicken Enchilada Wraps

Chicken Enchilada Wraps are a fantastic choice for those seeking healthy chicken dinner ideas that don’t compromise on flavor. These wraps transform a classic Mexican favorite into a lighter version, perfect for those watching their calorie intake.

Ingredients

• Whole wheat tortillas

• Shredded chicken breast

• Diced tomatoes

• Green chiles

• Green onions

• Chile-spiced cream cheese

Preparation Steps

1. Begin by shredding the chicken breast. You can use leftover chicken or cook fresh breasts until tender.

2. In a bowl, mix the shredded chicken with diced tomatoes, green chiles, and sliced green onions.

3. Spread a thin layer of chile-spiced cream cheese onto each whole wheat tortilla.

4. Add the chicken mixture on top of the cream cheese, then roll the tortillas tightly.

5. Heat a skillet over medium heat and grill the wraps until golden brown on each side.

Looking for weight management recipes that are simple yet delicious? These wraps are under 400 calories and offer a delightful blend of flavors.

These Chicken Enchilada Wraps are not just a treat for your taste buds but also a great option for lean dinner options. Packed with protein and wrapped in fiber-rich tortillas, they make for perfect weight loss dinners without sacrificing taste. Enjoy them as part of your repertoire of healthy dinner ideas any night of the week.

13. Almond-Crusted Chicken

When it comes to diet-friendly chicken dishes, almond-crusted chicken stands out as a top choice. This dish combines the crunchiness of almonds with the tender juiciness of chicken, creating a delightful texture without the need for deep frying. Perfect for those seeking calorie-conscious recipes that don’t skimp on flavor.

Ingredients

• Boneless, skinless chicken breasts

• Buttermilk

• Eggs

• Crushed almonds

• Panko breadcrumbs

• Salt and pepper

Preparation Steps

1. Preheat your oven to 400°F (200°C).

2. Mix buttermilk and eggs in a bowl. Season the chicken with salt and pepper.

3. Dip each chicken breast into the buttermilk mixture, then roll it in a blend of crushed almonds and panko breadcrumbs.

4. Place the coated chicken on a baking sheet lined with parchment paper.

5. Bake for 20-25 minutes or until the chicken is cooked through and the crust is golden brown.

Serving Suggestions

• Serve on a bed of wilted spinach for a nutrient boost.

• Pair with a side of roasted vegetables for a complete meal.

• Add a squeeze of lemon for a fresh, tangy kick.

This almond-crusted chicken is a shining example of cholesterol-friendly chicken dishes, perfect for those who love reduced-fat cooking without sacrificing taste. It’s not just about eating right; it’s about enjoying every bite of your meal.

These diet-friendly recipes are not only easy to prepare but also a great addition to any heart-healthy cooking guide. Whether you’re looking to impress your family or just want a quick, healthy meal, almond-crusted chicken is your go-to.

14. Grilled Peanut Chicken

Dive into a delightful mix of flavors with this Grilled Peanut Chicken, a perfect addition to your collection of healthy chicken meals. This dish combines the rich taste of peanut butter with zesty lime juice, savory soy sauce, aromatic garlic, and a hint of curry powder to bring a unique Asian-inspired flair to your dinner table.

Ingredients:

• 4 boneless, skinless chicken breasts

• 1/2 cup peanut butter

• 2 tablespoons lime juice

• 2 tablespoons soy sauce

• 2 cloves garlic, minced

• 1 teaspoon curry powder

Instructions:

1. Prepare the Marinade: In a bowl, mix peanut butter, lime juice, soy sauce, garlic, and curry powder until smooth.

2. Marinate the Chicken: Coat the chicken breasts with the marinade and let them sit for at least 30 minutes, or overnight for a deeper flavor.

3. Grill to Perfection: Preheat your grill to medium-high heat. Grill the chicken for about 6-7 minutes on each side, or until fully cooked.

Grilled Peanut Chicken is not just a tasty treat but also a heart-healthy chicken option that’s perfect for anyone looking to enjoy weight-friendly chicken dishes. It’s a fantastic choice for those aiming for weight loss chicken meals without compromising on flavor.

Nutrition Information (per serving):

Nutrient	Amount
Calories	300
Protein	35g
Fat	12g
Carbs	10g

This recipe is a shining example of lean chicken cooking, offering a deliciously light chicken option that’s low in fat but high in taste. Embrace this low fat chicken meal as a staple for your healthy eating plan, and enjoy the benefits of a flavorful, nutritious dish.

15. Luau BBQ Chicken Foil Packs

Luau BBQ Chicken Foil Packs

If you’re looking for a simple yet flavorful dish, Luau BBQ Chicken Foil Packs are the way to go. This recipe is perfect for those who love the ease of cooking with foil packs and crave a taste of the tropics. The magic of these packs lies in their ability to lock in flavors while promoting reduced fat cooking methods.

Ingredients:

• Boneless, skinless chicken breasts

• Pineapple chunks

• Red bell pepper, sliced

• BBQ sauce

• Green onions, chopped

• Salt and pepper to taste

Instructions:

1. Preheat your grill to medium-high heat.

2. Lay out sheets of foil and place a chicken breast in the center of each.

3. Top with pineapple chunks and red bell pepper slices.

4. Drizzle BBQ sauce over the top, then season with salt and pepper.

5. Fold the foil into packets, sealing the edges tightly.

6. Grill for 20-25 minutes, or until the chicken is cooked through.

7. Carefully open the packets and sprinkle with green onions before serving.

These foil packs are not just convenient; they also ensure that the chicken remains moist and tender without the need for added fats. It’s a great way to enjoy a heart-healthy meal without compromising on taste.

For more heart-healthy recipes that incorporate beneficial ingredients like fresh vegetables and wholesome grains, explore how you can make healthy eating both simple and delicious.

Wrapping It Up

So there you have it, 15 low-fat chicken recipes that are not just heart-healthy but also super tasty. Whether you’re into spicy fajitas or a creamy chowder, there’s something here for everyone. Chicken is such a versatile protein, and when paired with the right ingredients, it can be both delicious and good for your heart. Plus, these recipes are easy on the wallet and simple to make, so you can enjoy a healthy meal without breaking the bank or spending hours in the kitchen. Give them a try and see how easy it is to eat well and feel great!

Frequently Asked Questions

Why is chicken considered a healthy choice for meals?

Chicken is packed with protein and low in calories, especially when grilled or roasted. A small portion can provide a lot of protein without adding too much fat.

How can I make my chicken dishes more flavorful without adding calories?

Use lots of herbs and spices. Marinating chicken in lemon juice or vinegar with herbs can add flavor without extra calories.

How long can I keep cooked chicken in the fridge?

Cooked chicken can stay in the fridge for up to two days. Make sure it’s in a sealed container and the fridge is at 40°F or lower.

What’s the best way to reheat chicken without it getting dry?

Reheat chicken in the oven or on the stove. Avoid the microwave as it can make chicken dry and rubbery.

Can I freeze chicken to use later?

Yes, you can freeze chicken. It’s best to freeze it in a marinade for added flavor when you cook it later.

Is it okay to eat chicken every day?

Eating chicken every day is fine if it’s part of a balanced diet. Make sure to include vegetables and whole grains too.

What are some low-fat ways to cook chicken?

Grilling, baking, or air-frying are great low-fat cooking methods for chicken.

How can I tell if my chicken is cooked properly?

Use a meat thermometer. Chicken is done when it reaches 165°F inside.