Low Calorie Chicken Dinner Recipes: 12 Satisfying Meals Under 400 Calories

Looking to enjoy a hearty meal without the guilt? You’re in the right spot. We’ve rounded up 12 low calorie chicken dinner recipes, each under 400 calories, perfect for keeping your diet on track without sacrificing taste. From zesty lemon herb chicken to spicy Thai salads, these dishes are sure to please your palate and your waistline.

Key Takeaways

• Explore a variety of flavorful chicken dishes all under 400 calories.
• Discover easy-to-follow recipes perfect for weeknight dinners.
• Learn new cooking techniques like marinating and grilling.
• Find creative ways to incorporate more vegetables into your meals.
• Enjoy satisfying meals without compromising on taste.

Grilled Lemon Herb Chicken with Asparagus

Marinating the Chicken

To make a delicious heart-healthy chicken dish, start by marinating your chicken breast in a mix of fresh lemon juice, minced garlic, and a blend of herbs like rosemary and thyme. This step is crucial for infusing the chicken with flavor. Let it soak for at least 30 minutes in the fridge. If you have time, a longer marination period, like a few hours, will make it even better.

Grilling Techniques

When it comes to grilling, preheat your grill to medium-high. Oil the grates to prevent sticking. Place the marinated chicken on the grill, cooking each side for about 6-7 minutes. Use a meat thermometer to ensure the internal temperature reaches 165°F. This not only locks in the juices but also ensures your chicken is perfectly cooked.

Serving Suggestions

Pair your grilled chicken with lightly seasoned asparagus. Simply toss the asparagus in olive oil, salt, and pepper, then grill them alongside the chicken for about 5 minutes. The combination of the zesty chicken and the crisp asparagus makes for a satisfying meal under 400 calories.

Grilled Lemon Herb Chicken Breast contains approximately 145-210 calories per serving, varying based on the inclusion of honey. This dish is a flavorful and healthy option for those looking to enjoy a nutritious meal. Grilled Lemon Herb Chicken Breast

This combination is not only low in calories but also packed with nutrients, making it a perfect choice for a healthy dinner.

Spicy Thai Chicken Salad

Preparing the Dressing

Crafting the perfect dressing for a Spicy Thai Chicken Salad is all about balancing flavors. Start with a base of tamari sauce, which gives a savory depth, and add toasted sesame oil for a nutty aroma. A hint of dark pure maple syrup brings in a touch of sweetness, while crushed red pepper flakes offer the desired heat. Whisk these ingredients together in a bowl until they are well combined. This dressing not only coats the chicken but also infuses the salad with a rich, flavorful kick.

Assembling the Salad

Once your dressing is ready, it’s time to bring the salad together. Begin by slicing radishes into thin strips and cutting stringless snap peas for a crunchy texture. Combine these with chopped cilantro and fresh mint, which add a refreshing herbal note. The chicken should be cooked until no longer pink, then cooled and diced into bite-sized pieces. Toss the chicken and veggies in the dressing until everything is evenly coated. This step ensures every bite is packed with flavor.

Garnishing Tips

To finish your Spicy Thai Chicken Salad, consider some garnishing options that enhance both taste and presentation. Chopped unsalted roasted peanuts add a satisfying crunch and a bit of earthiness. For a pop of color and extra freshness, sprinkle additional cilantro on top. Serve the salad on a large platter or individual plates lined with Bibb lettuce leaves for a beautiful and practical presentation. This method not only makes the dish visually appealing but also offers a low-calorie alternative to traditional wraps.

This salad is a delightful mix of textures and flavors, perfect for a light lunch or dinner. The combination of spicy, sweet, and nutty elements creates a dish that’s both satisfying and refreshing.

Baked Chicken Parmesan with Zucchini Noodles

Breaded Chicken Preparation

Creating a delicious Chicken Parmesan starts with the perfect breaded chicken. Begin by pounding chicken breasts to an even thickness. This ensures they cook evenly. Dip each piece in flour, then egg, and finally coat with a mix of breadcrumbs and Parmesan cheese. This trio of coatings gives the chicken its signature crispy texture and rich flavor. Let the coated chicken rest for a few minutes to set the crust.

Baking Instructions

Preheat your oven to 400°F (200°C). Place the breaded chicken on a baking sheet lined with parchment paper. Bake for about 20-25 minutes, or until the chicken is golden brown and cooked through. For an extra cheesy finish, add a slice of mozzarella on top of each chicken breast during the last 5 minutes of baking.

Baking not only makes this dish healthier by reducing oil, but it also keeps the chicken tender and juicy, making it a standout among light chicken dinners.

Zucchini Noodles Recipe

While the chicken bakes, prepare the zucchini noodles. Use a spiralizer to create noodles from fresh zucchini. Lightly sauté the noodles in a pan with a drizzle of olive oil, salt, and pepper for about 2-3 minutes. This keeps them slightly crunchy and full of flavor.

For a full meal, plate the chicken on a bed of zucchini noodles and garnish with fresh basil. This Chicken Parmesan with Zucchini Pasta is not just a feast for the eyes but also a nutritious choice, offering a satisfying meal with only 277 calories per serving.

Honey Garlic Chicken Stir-Fry

Making the Sauce

Let’s kick things off with the sauce. This honey garlic concoction is sweet, tangy, and just a bit sticky, which is perfect for coating your chicken and veggies. To make it, you’ll need:

• 3 tablespoons of honey
• 1/4 cup of soy sauce
• 2 minced garlic cloves
• 1 teaspoon of ginger

Mix these ingredients in a bowl until they’re well combined. This sauce is what gives the dish its signature flavor.

Stir-Frying the Chicken

Now, onto the chicken. Cut your chicken breasts into bite-sized pieces. Heat a tablespoon of oil in a large pan over medium-high heat. Once the oil is hot, toss in the chicken. Stir-fry until it’s golden brown and cooked through, about 5-7 minutes. Pour the honey garlic sauce over the chicken, making sure every piece is well coated.

Vegetable Additions

For the veggies, you can really use whatever you like or have on hand. Common choices include broccoli, bell peppers, and snap peas. Cut them into similar-sized pieces for even cooking. Add them to the pan with the chicken and stir-fry until they’re tender-crisp. This usually takes another 5 minutes or so.

This stir-fry is a quick and tasty way to get a nutritious meal on the table. It’s perfect for busy weeknights when you want something healthy and satisfying without a lot of fuss. Serve it over rice or noodles, and you’ve got a complete meal that’s sure to please everyone.

Mediterranean Chicken Skewers

Marinade Ingredients

Creating a flavorful marinade is the first step to crafting these delicious Mediterranean chicken skewers. You’ll need:

• 1/4 cup olive oil
• Juice of one lemon
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• Salt and pepper to taste

Mix all these ingredients in a bowl. The olive oil and lemon juice work together to tenderize the chicken, while the spices infuse each piece with robust flavors.

Skewer Assembly

Once your chicken has soaked up the marinade, it’s time to thread it onto the skewers. Here’s how:

1. Cut the chicken breast into 1-inch cubes.
2. Alternate pieces of chicken with chunks of bell pepper and red onion on each skewer.
3. Make sure not to overcrowd the skewers to allow even cooking.

This method not only ensures even cooking but also adds a pop of color and flavor from the vegetables.

Grilling Tips

Grilling these skewers to perfection requires a bit of attention:

• Preheat your grill to medium-high heat.
• Place the skewers on the grill and cook for about 10-12 minutes, turning occasionally.
• Ensure the chicken is cooked through and has a nice char on the outside.

Grilled to perfection, these skewers are a fantastic option for those looking for cholesterol-friendly chicken dishes. The combination of lean chicken and fresh vegetables makes this dish not only delicious but also heart-healthy.

These Mediterranean chicken skewers are perfect for a quick, healthy dinner or a summer BBQ. Serve them with a side of tzatziki or a simple Greek salad to complete the meal.

Crispy Baked Chicken Tenders

Coating the Chicken

Creating a delicious, crispy coating for your chicken tenders is all about the right mix of ingredients. Start by setting up a simple breading station with three bowls: one with flour, another with beaten eggs, and the last with seasoned breadcrumbs. For an extra crunch, consider adding some crushed cornflakes or panko to the breadcrumb mix. This combination ensures a satisfying crunch with every bite. Dip each chicken strip first in the flour, then the egg, and finally coat it evenly with the breadcrumb mixture. This process not only keeps the tenders juicy but also locks in all the flavors.

Baking Techniques

Baking your chicken tenders instead of frying them makes this dish a perfect choice for weight-friendly chicken dishes. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Arrange the coated chicken tenders on the sheet, making sure they don’t touch each other, which helps them get crispy all around. Bake for about 20 minutes, flipping halfway through, until they are golden brown and cooked through. This method keeps the tenders light and healthy without sacrificing taste.

Dipping Sauces

A good dipping sauce can elevate your chicken tenders from good to great. Here are a few diet-friendly options to consider:

• Honey Mustard: A tangy and sweet combination that pairs perfectly with the crispy coating.
• BBQ Sauce: Adds a smoky flavor that complements the chicken’s natural taste.
• Sriracha Mayo: For those who like a bit of heat, this spicy mayo is a great choice.

Enjoy these crispy baked chicken tenders as a satisfying meal that fits perfectly into your healthy eating plan. Not only are they a great option for a quick dinner, but they also make for a fantastic snack or appetizer.

Chicken and Vegetable Soup

Broth Preparation

Creating a flavorful broth is the backbone of any good soup. Start by simmering chicken bones or a lean chicken breast in a pot of water. Add aromatic vegetables like onions, garlic, and celery. For a heart-friendly chicken dish, keep the salt low and let the natural flavors shine. A pinch of herbs such as thyme or bay leaves can enhance the taste without overpowering it.

Adding Vegetables

Once your broth is ready, it’s time to introduce the vegetables. Opt for a mix of colorful veggies like carrots, zucchini, and bell peppers. This not only boosts the nutritional value but also makes your soup visually appealing. Remember, the key to healthy chicken preparations is to not overcook the vegetables; they should remain slightly crisp to preserve their nutrients.

Serving Suggestions

Serve your chicken and vegetable soup piping hot with a side of whole-grain bread or a light salad. This meal is perfect for those looking for healthy chicken meals that are both satisfying and nutritious. It’s a great option for a weight loss chicken meal or anyone seeking a light chicken option for dinner. Enjoy your soup as a comforting meal that’s easy on the waistline and kind to the heart.

Lemon Pepper Chicken with Cauliflower Rice

Seasoning the Chicken

To start, grab some fresh chicken breasts. Pat them dry and sprinkle generously with lemon pepper seasoning. This mix brings a zesty kick and is key for flavor. If you’re into calorie-smart cooking, this seasoning is a winner. Let it sit for about 10 minutes to soak in the taste.

Cooking the Cauliflower Rice

While the chicken is marinating, it’s time to work on the cauliflower rice. This is a great alternative to regular rice, keeping the meal light and diet-friendly. Grate a head of cauliflower or pulse it in a food processor until it resembles rice grains. Heat a bit of olive oil in a skillet, toss in the cauliflower, and stir-fry for about 5 minutes. Season with salt and a squeeze of lemon juice to enhance the flavor.

Plating the Dish

Once the chicken is cooked through, slice it up and lay it over the bed of cauliflower rice. Garnish with fresh parsley or a lemon wedge for a pop of color. This dish not only looks appealing but is also a fantastic option for those seeking calorie-conscious recipes. It’s perfect for a quick weeknight dinner that doesn’t compromise on taste or health. Enjoy this lean protein meal as part of your weight management recipes collection for a satisfying, light chicken dish.

Buffalo Chicken Lettuce Wraps

Buffalo Sauce Recipe

Creating your own buffalo sauce is super simple and gives you control over the flavor and heat. Start by melting some butter in a saucepan. Once melted, stir in hot sauce, a splash of vinegar, and a pinch of garlic powder. Adjust the heat by adding more hot sauce if you like it spicy or a bit more butter for a milder flavor. Let it simmer for a couple of minutes, stirring occasionally, until everything is well combined.

Chicken Preparation

First, grab boneless, skinless chicken breasts. Season them with salt and pepper. You can either grill or bake them until they’re cooked through. Once done, shred or chop the chicken into bite-sized pieces. Toss the chicken in your homemade buffalo sauce, making sure each piece is well-coated. This step is crucial for infusing the chicken with that tangy, spicy kick.

Wrap Assembly

Now comes the fun part—assembling your wraps! Use fresh, crisp lettuce leaves as your wrap base. Spoon a generous amount of the buffalo chicken onto each lettuce leaf. For extra texture and flavor, add toppings like shredded carrots, diced celery, and a sprinkle of blue cheese crumbles. Wrap it up and enjoy your delicious, low-calorie meal.

Buffalo chicken lettuce wraps are a fantastic way to enjoy a flavorful meal without the guilt. They’re light, refreshing, and pack a punch of flavor with each bite.

For a high-protein option, consider using grilled chicken in your wraps. This alternative not only adds a smoky flavor but also boosts the nutritional value of your meal.

Teriyaki Chicken with Broccoli

Teriyaki Sauce Ingredients

Crafting a homemade teriyaki sauce is not only simple but also allows for control over the ingredients, making it a healthier choice. Here’s what you’ll need:

• Soy Sauce: Opt for a low-sodium version to keep it heart-friendly.
• Honey or Brown Sugar: Adds a touch of sweetness.
• Garlic and Ginger: These add a punch of flavor.
• Rice Vinegar: Provides a bit of tang.
• Cornstarch: Used to thicken the sauce.

Cooking the Chicken

Start with lean chicken breast, a great source of protein without excess fat. Slice the chicken into bite-sized pieces for quick cooking. Use a non-stick skillet to minimize oil usage, aligning with reduced-fat cooking methods. Heat the skillet over medium-high heat, add the chicken, and cook until browned on all sides. Once browned, pour in the prepared teriyaki sauce and let it simmer until the chicken is fully cooked and the sauce thickens.

Steaming the Broccoli

For a nutritious side, steam fresh broccoli until it’s bright green and tender-crisp. Steaming is a reduced-fat cooking method that preserves the broccoli’s nutrients and vibrant color. You can use a steamer basket over boiling water or microwave the broccoli in a covered dish with a splash of water.

Combining the savory teriyaki chicken with crisp broccoli not only makes for a delicious meal but also ensures you’re enjoying a dish that’s both satisfying and health-conscious. This meal is a perfect example of how reduced-fat cooking can be flavorful and fulfilling.

For a complete meal, consider serving this dish with brown rice or quinoa, which complements the flavors beautifully. If you’re interested in a more comprehensive meal option, check out our One-Pan Teriyaki Chicken and Rice for a wholesome combination of chicken, broccoli, and rice, all infused with the rich teriyaki sauce.

Chicken Fajita Bowls

Fajita Seasoning Mix

Creating your own fajita seasoning is both easy and rewarding. Mix together chili powder, paprika, garlic powder, onion powder, cumin, and a dash of cayenne pepper for a spicy kick. This blend not only enhances flavor but also supports healthy meal prep by avoiding store-bought mixes that can be high in sodium.

Cooking the Chicken

Start by slicing the chicken breast into thin strips. Heat a tablespoon of olive oil in a pan over medium heat. Add the chicken strips and cook until they are golden brown and cooked through. This method ensures the chicken remains juicy and flavorful, making it a perfect choice for diet meal planning.

Bowl Assembly

Arrange your cooked chicken over a bed of brown rice or quinoa for added fiber. Top with colorful bell peppers, onions, and a sprinkle of fresh cilantro. For a complete meal, add black beans and a slice of avocado. These bowls are not only delicious but also ideal for weight loss dinners, offering a satisfying and reduced-fat meal option.

Chicken fajita bowls are a fantastic way to enjoy a balanced diet. They are quick to prepare, making them perfect for busy weeknights or as part of a healthy meal prep routine. With vibrant veggies and lean protein, these bowls are a staple in any weight-conscious kitchen.

Conclusion

So there you have it, 20 tasty chicken dinners that won’t break the calorie bank. Whether you’re trying to eat healthier or just looking for new meal ideas, these recipes are a great place to start. Chicken is super versatile, and with these dishes, you can enjoy a variety of flavors without feeling guilty. Give them a try and see which ones become your new favorites. Happy cooking!

Frequently Asked Questions

What makes chicken a good choice for low-calorie meals?

Chicken is naturally low in fat and calories, making it a healthy choice for those looking to maintain or lose weight. It’s also high in protein, which helps keep you full.

How can I add flavor to chicken without adding calories?

You can use herbs, spices, lemon juice, or vinegar to add flavor without extra calories. Marinating chicken before cooking can also enhance its taste.

Can I prepare these chicken recipes ahead of time?

Yes, many chicken recipes can be made ahead of time and stored in the refrigerator or freezer. This makes meal prep easier and saves time during busy weeks.

Are these recipes suitable for people on a low-carb diet?

Most of these recipes are low in carbs, but it’s always a good idea to check the ingredients and nutritional information if you’re following a specific diet.

What are some side dishes that go well with low-calorie chicken meals?

Some great side dishes include steamed vegetables, salads, cauliflower rice, or whole-grain options like quinoa or brown rice.

Can I use chicken thighs instead of breasts in these recipes?

Yes, you can substitute chicken thighs for breasts. Just keep in mind that thighs may have slightly more calories and fat.

How do I ensure my chicken is cooked safely?

Make sure to cook chicken to an internal temperature of 165°F (75°C) to ensure it’s safe to eat. Using a meat thermometer can help you check this.

Can I make these recipes without a grill or oven?

Absolutely! Many recipes can be adapted for stovetop cooking or even a slow cooker. Just adjust the cooking time and method as needed.