healthy chicken breast recipes to lose weight

This post is going to highlight some of the easy healthy chicken breast recipes to make easily and also that are healthy to eat. Chicken is the easiest meat to cook faster after seafood and making some quick and easy recipes to stay fit is a healthy option.

Also, check out some of the chicken recipes to try out from the blog that is air fryer boneless chicken thighs, chicken seekh kabab, chicken tikka, tandoori chicken in the oven, chicken jalfrezi etc…

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Why chicken breast is healthy?

This white meat is the leanest part of the chicken with a high protein value and also has fewer calories in it. The other parts of the chicken have high-fat content as well as have high calories such as wings, chicken thighs etc…

Having food less in calories help them burn easily and help us stay fit throughout the day as well as not put on extra weight.

Food with fewer calories is always a good idea for healthy meal planning. Having good protein food keeps us full and do not require us to fill up with other foods higher in calories that increase the body weight.

Skinless chicken breast is completely boneless and compared to other chicken parts it is the healthiest part. Therefore, including healthy chicken breast recipes in weight loss diet plans is the best way to have yummy as well as healthy food.

Can I eat other chicken parts for fat cutting?

Other chicken cuts such as chicken drumsticks, chicken thighs, chicken wings contain high-fat content though it is rich in protein and have more calories compared to the breast of chicken.

In order to lose weight, foods do need to have less fat content as well and the fats should be healthy and not unhealthy. Fats do contain more calories and these mentioned parts of chicken have extra calories.

Eating more fats is more calories that do not burn and store in the body without burning. Thus, increasing weight. It is not bad to eat other parts of chicken but when making a healthy diet plan for weight loss always consider lean portions of the meat.

The wings and thighs are good for building muscles of the body, to build the mass of the body but to lose weight just go ahead with breast recipes made in a healthy way.

Health benefits of chicken breast

Good source of protein: The white part of the poultry chicken that is the breast contains a high amount of protein. It is essential to build the body muscles and repair the cells of the body.

Some of the advantages listed below on why to have healthy chicken breast recipes in a diet.

Reduces cholesterol and diabetes: This part of the chicken has less fat and fewer calories that helps in lowering the cholesterol levels of the body. This can reduce the risk of heart diseases as well as maintain sugar levels.

Rich in vitamins: It is also a rich source of Vitamin B6 that can increase the metabolism of the body. Also, rich in Vitamin D and C which also help in making strong bones.

Aids in Weight loss: Foods rich in protein always aid in losing weight and adding protein-rich foods is a great way to kick start the weight loss plan that has fewer calories.

Is baked chicken or grilled chicken breast good for weight loss?

Yes, baked form or grilled form is good to lose weight as well as do increase fats in the body. Since the breast is the lean part of the chicken as well as has no fat content, it is advisable to have it rather than deep frying.

Bakin or grilling do not require too much oil and even if it requires, it just uses a little bit of oil. Using olive oil in place of unhealthy oils to cook chicken is a much better way of cooking healthy foods.

Can we eat chicken every day to lose weight?

Consuming chicken almost every day is not a good idea. In case one prefers to eat chicken every day include it in very little quantity such as 3 ounces or 4 ounces in a day.

Just include a handful of chicken in the daily diet but not more in quantity. Using chicken breast is a much better way of including chicken in the daily diet rather than their other fat sections.

Too much chicken is equal to more protein and more protein is equal to more calories in which some are burnt and the rest are stored in the body. They ultimately convert into fat and weight gain.

Therefore, limit the daily intake or include it regularly or weekly thrice to be on the safe side.

Which way of cooking chicken is healthy?

There are commonly three ways to cook chicken in a healthy manner such as poaching or boiling, baking and grilling are good ways to make chicken recipes. Other common ways include cooking chicken with less oil, fewer spices quickly.

Other cooking methods that are not so common include stir-frying but can prefer once in a while for a tasty meal.

Check out healthy chicken breast recipes below to make.

1. Quick air fryer baked chicken

Simple chicken breast recipe marinated with dry spices and baked in the air fryer. This baked chicken recipe goes perfect for lunch or dinners.

Ingredients

• 2 boneless skinless chicken breasts
• salt to taste
• ¼ teaspoon black pepper
• ¼ teaspoon paprika powder
• ½ teaspoon garlic powder
• 1 teaspoon lemon zest
• ¼ teaspoon olive oil
• ½ teaspoon dried parsley leaves

Method:

1. Take a bowl, add the chicken breast pieces.
2. Add in the seasonings such as salt, pepper, paprika powder, garlic powder, lemon zest, parsley leaves.
3. Mix all the ingredients well with the chicken.
4. Add olive oil and mix well.
5. Cover and marinate the chicken for at least 20-30 minutes in the refrigerator.
6. Place the marinated chicken breasts in the air fryer basket.
7. Cook them at 380°F for 8 minutes.
8. Flip the chicken pieces and cook the other side too at 380°F for 8 minutes or until it gets tender.
9. Cut the breast into slices.
10. Sprinkle lemon juice all over the chicken and enjoy with steamed broccoli.
11. The same method can be followed in the oven but increase the baking time for at least 10 minutes for a well cooked chicken on both the sides.

2. Easy chicken stir fry with veggies

Another simple way of making healthy chicken breast recipes to make and stay fit.

Ingredients

• 2 chicken breasts, cut into small pieces
• salt to taste
• ¼ teaspoon cumin powder
• quarter teaspoon coriander powder
• ¼ teaspoon paprika powder
• 1 carrot cut into round slices
• 1 medium-sized onion, cut into slices
• ½ bell pepper each red and yellow, cut into thin slices
• ¼ cup broccoli florets
• 2 tablespoon olive oil

Method:

1. Use a non-stick pan, to it add a tablespoon of olive oil and heat it.
2. Add the chicken pieces, add dry spices such as salt, pepper, paprika powder, saute for at least 5-6 minutes.
3. In a separate pan, add a tablespoon of olive oil, add all the veggies such as sliced onions, bell peppers, carrots, broccoli.
4. Sprinkle some salt as per taste all over the veggies.
5. Saute the veggies well for 3-4 minutes on medium heat.
6. Add the sauteed chicken to the veggies, saute the veggies and chicken for another 3-4 minutes.
7. Cook until the chicken tenderizes well or just sprinkle some water to help the chicken cook well.
8. Serve the chicken breast stir fry with brown rice or quinoa and store as a meal prep bowl or enjoy for dinners.

3. Chicken noodle soup

Easy soup recipe with chicken breast, noodles and veggies.

Ingredients

• 1 chicken breast
• 1 small ginger piece, peeled
• 2 garlic cloves, peeled
• salt to taste
• 3 cups vegetable stock (750 ml water)
• 50 gms wheat noodles
• 1 carrot, finely chopped
• ½ cup shredded cabbage
• 2 tablespoon canned corn
• 1 tablespoon greenpeas frozen
• ¼ onion, finely chopped
• 1 spring onion, finely chopped
• ¼ teaspoon black pepper
• 1 teaspoon soy sauce
• 2 tablespoon cilantro leaves

Method

1. Take a cooking pot, add chicken breast, ginger piece, garlic cloves, salt, pepper to the vegetable stock.
2. Cook the chicken breast until tender. Once it tenderizes take the chicken out and shred it into small pieces using a fork.
3. Add the chicken shredded pieces to the stock, add wheat noodles, add chopped onions, chopped carrots, canned corn, shredded cabbage, green peas etc…
4. Also, add veggies that one likes to have with the soup.
5. Add some black pepper to the stock.
6. Add the wheat noodles to the soup.
7. Let the soup simmer for about 3-4 minutes until the noodles cook well.
8. Add soy sauce, stir.
9. Garnish with spring onions, chopped cilantro leaves.
10. Serve this healthy soup in a bowl and serve hot.

4. Poached chicken recipe

A quick and healthy way to boil the chicken without any herbs and spices.

Ingredients

• 1 chicken breast
• salt and pepper
• water to poach the chicken

Method

1. Take a cooking pot, add chicken breast piece, add enough water to boil the chicken.
2. Add salt and pepper.
3. Bring the chicken to a boil and simmer after a boil.
4. Let it simmer until the chicken tenderizes.
5. Take the chicken breast piece out.
6. Shred the chicken into pieces.
7. This shredded chicken can be used in various ways such as in chicken salad with veggies, chicken sandwich fillings, soups and to make many healthy recipes of chicken.
8. Example recipe 1: Add this shredded chicken to corn and lettuce leaves with some lemon juice.
9. Example recipe 2: Add the shredded chicken with chopped cucumber, mix some mayonnaise, salt and pepper and use it as a sandwich filling.

5. Healthy chicken salad with avocado

Easy way of making a salad using chicken and veggies.

Ingredients

• 1 chicken breast
• salt and pepper
• ¼ teaspoon ground cumin
• ¼ teaspoon chili powder
• 1 teaspoon olive oil
• ¼ teaspoon oregano
• ¼ teaspoon garlic powder
• 1 cucumber, peeled and cut into small cubes
• 2 tablespoon chopped parsley leaves
• 1 avocado, peeled and cut into small pieces
• 1 medium-size onion, chopped
• 4-5 cherry tomatoes, halved

Method

1. Brush the chicken breast with olive oil on both sides.
2. In a bowl, add salt and pepper, paprika powder, ground cumin, oregano, garlic powder.
3. Mix all the ingredients well.
4. Coat the chicken breast piece with the spice mix.
5. Marinate the chicken for at least 1 hour in the refrigerator.
6. Bake the chicken at 400°F for 20-25 minutes for a well-cooked chicken.
7. Let the baked chicken sit out for 5 minutes and then cut them into slices.
8. In a mixing bowl, add chopped onions, add grape tomatoes, add chopped avocado, chopped cucumber, add sliced chicken pieces to the veg salad.
9. Add parsley leaves, sprinkle lemon juice, mix and serve.

Note: Use any veggies such as spinach leaves, grated carrots, boiled corn, chickpeas etc…to add to the salad.

These are just some of the easy and quick recipes to make but there are many ways to make healthy chicken recipes to cut down the fat and live a healthy life.

Leave us your feedback in the comments if you wish us to add more unique recipes with chicken.

Recipe

healthy chicken breast recipes to lose weight

yummy indian kitchen

Simple chicken recipes to include in daily diet in a healthy way.

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Prep Time 20 mins

Cook Time 25 mins

Course Breakfast, chicken, dinner, Lunch

Cuisine American, International

Servings 1

Calories 330 kcal

Ingredients  

1x2x3x

• 1 chicken breast
• 1 teaspoon olive oil or cooking spray
• 1 teaspoon minced garlic
• ¼ onion, finely chopped
• ¼ tomato, chopped
• ¼ red and yellow bell peppers, chopped
• ¼ cup shredded cabbage
• 2 tablespoon tomato sauce
• 1 teaspoon soy sauce
• salt and pepper
• 1 cup brown rice, cooked

Instructions 

• Cut the chicken breast into small cubes.

• Take a pan, add a teaspoon olive oil and add the chicken pieces.

• Add salt and pepper, stir and cook the chicken pieces until nicely done.

• Take the chicken pieces out.

• Into the same pan, add a teaspoon olive oil.

• Add minced garlic, add chopped onion, saute well.

• Add bell peppers, add chopped tomatoes, add shredded cabbage.

• Add salt and pepper.

• Mix and saute a few seconds.

• Add the cooked chicken.

• Add tomato sauce, mix and cook for 2-3 minutes.

• Add the cooked brown rice, soy sauce, mix well.

• Serve hot.

Notes

Can use other veggies too such as green beans or french beans, green peas, broccoli etc…

Nutrition

Nutrition Facts

healthy chicken breast recipes to lose weight

Amount Per Serving

Calories 330
Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 2g13%

Trans Fat 1g

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 145mg48%

Sodium 903mg39%

Potassium 1204mg34%

Carbohydrates 8g3%

Fiber 2g8%

Sugar 5g6%

Protein 50g100%

Vitamin A 1249IU25%

Vitamin C 52mg63%

Calcium 50mg5%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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Source: Yummy Indian Kitchen – Indian and International Recipes