We will refrain from the cheesy “winner, winner chicken dinner” reference (or… oops), but seriously: You will win at healthy meal prep when you make any or all of these chicken recipes.
If you need some convincing, flip your thinking about lean chicken breasts as boring, bland, and dry, and consider them high-protein vessels that allow the other flavors of a dish to shine. If you use the right ingredients, you can transform poultry into something you might even start craving.
These boats are a healthier spin on chicken burritos, swapping in nutritious zucchini for flour tortillas. A typical flour tortilla contains 25 grams of carbohydrates, 458 milligrams of sodium, and not much else. One zucchini contains 10 grams of carbs, 26 milligrams of sodium, as well as vitamins A, C, and K, and minerals like calcium, potassium, and magnesium. Using zucchini as the vessel is also convenient way to watch your portions without having to think too hard: 1 boat = 1 serving.
What you’ll need:
4 large zucchini, cut in half lengthwise
4 tsp. olive oil, divided use
1 medium onion, finely chopped
2 cloves garlic, finely chopped
1 cup tomato sauce, no sugar added
2 Tbsp. tomato paste, no sugar added
1 Tbsp. ground chili powder (or 1½ tsp. chili powder and 1½ tsp. ancho chili powder)
1 tsp. ground cumin
½ tsp. ground paprika
3 cups shredded cooked chicken breast
1⅓ cups corn kernels
1 cup shredded cheddar (or Monterey jack) cheese
2 Tbsp. finely chopped cilantro
1 medium tomato, chopped
2 green onions, thinly sliced
Find out how to make the recipe.
Calories per serving: 239
In this flavor-rich dish, colorful summer veggies like zucchini, squash, cherry tomatoes, bell peppers, and green beans soak in a tart marinade; chicken sausage adds a boost of protein. Just make sure to use an all-natural chicken sausage to avoid preservatives and keep the sodium low.
The best part? No “Top Chef” skills needed here — chop, marinate, and cook. That’s it. And if you don’t want to broil it (and yourself) in a hot kitchen, you can throw it all on a sheet pan and cook it on the grill — no muss, no fuss.
What you’ll need:
2 tsp. olive oil
2 Tbsp. balsamic vinegar
2 Tbsp. fresh lime juice
2 cloves garlic, chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 lb. green beans, ends removed
2 medium zucchini, sliced
2 medium summer (crookneck) squash, sliced
1 cup halved cherry tomatoes
1 medium green bell pepper, sliced
1 medium red onion, sliced
4 cooked chicken sausages, sliced
2 Tbsp. chopped fresh basil
Find out how to make the recipe.
Calories per serving: 273
Under 300 calories? Try this zippy, moist chicken that’s under 200 calories. Granted, this only includes the chicken and not any sides, but you can top a salad or a bowl of zoodles with this light and lovely protein. The sweet and savory flavors of the marinade — you get a fresh, acidic bite from lemon juice, savory complexity from Worcestershire sauce, and a touch of sweet from raw honey — make it unnecessary to dress accompanying vegetables with much more than a bit of balsamic and extra virgin olive oil.
What you’ll need:
½ cup fresh lemon juice
¼ cup raw honey (or pure maple syrup)
1 Tbsp. Worcestershire sauce
6 cloves garlic, finely chopped
2 lbs. raw chicken thighs, boneless, skinless (about 8 thighs)
Nonstick cooking spray
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
Lemon wedges (for garnish; optional)
Fresh parsley sprigs (for garnish; optional)
Find out how to make the recipe.
Calories per serving: 177
This craveable chili recipe is lighter than traditional chili, and not just in color. It features creamy white beans and tender chunks of chicken in a flavorful broth, and hints at the fresh flavors of spring with juicy red bell peppers and aromatic cilantro. It’s lightly spiced with cumin and chili powder and mild, roasted green chilies. Instead of high-calorie cheese, this Chicken and White Bean Chili is topped with a dollop of Greek yogurt.
What you’ll need:
1 Tbsp. olive oil
2 medium onions, chopped
1 medium red bell pepper, chopped
2¼ cups raw cubed chicken breast (about 12 oz.)
4 cloves garlic, chopped
4 cups low-sodium organic chicken broth
2 cans (15-oz. each) cannellini beans, drained, rinsed
1½ tsp. ground cumin
1 tsp. chili powder
½ tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper
1 (4-oz.) can roasted green chiles
Coarsely chopped cilantro (for garnish; optional)
Find out how to make the recipe.
Calories per serving: 252
If you’re bored by grilled or rotisserie chicken, this Moroccan-spiced chicken can help break up the monotony. Redolent of tagine, a spiced, sweet, and savory stew cooked in a dish with a conical lid, this baked chicken uses seven spices plus fresh garlic, ginger, and preserved lemon (if you don’t feel like being fancy, sub strips of lemon peel without the pith) to pack tons of flavor. At just over 200 calories per serving, you can afford to serve this chicken with fluffed whole-wheat couscous with any juice from the chicken pan spooned on top.
What you’ll need:
4 (4-oz.) raw chicken breasts, boneless, skinless
1 Preserved Meyer Lemon, pulp removed, chopped
2 Tbsp. olive oil
4 cloves garlic, finely chopped
1 thin slice fresh ginger, finely chopped
1½ cups frozen artichoke hearts, thawed
1 cinnamon stick (or ½ tsp. ground cinnamon)
1 tsp. ground black pepper
1 tsp. cumin seeds
1 tsp. paprika
1 tsp. crushed red pepper
¼ tsp. whole cloves
1 large pinch saffron
Find out how to make the recipe.
Calories per serving: 206
Most Cajun dishes start with the trinity, a mix of onions, celery, and bell pepper, and with a roux, a mix of fat (usually butter) and flour cooked until bronzed and nutty. When mixed with spices and various meats, you get the spicy, savory, satisfying dishes that make this cuisine famous. Our lightened version uses arrowroot — genius, right? — to thicken this veggie-packed chicken gumbo.
What you’ll need:
1 Tbsp. olive oil
1 medium onion, chopped
2 medium carrots, coarsely chopped
1 medium celery stalk, chopped
1 medium green bell pepper, chopped
4 cloves garlic, finely chopped
1½ lbs. raw chicken breast, boneless, skinless, cut into 1-inch strips
2 Tbsp. arrowroot (or corn starch)
3 cups low-sodium organic chicken broth
1 bay leaf
½ tsp. dried thyme
½ tsp. ground black pepper
2 tsp. hot pepper sauce (like Tabasco®)
8 oz. medium okra, sliced into ½-inch pieces (about 1 cup)
2 cups cooked brown rice
Find out how to make the recipe.
Calories per serving: 216
Bored with the same old baked chicken breasts? This recipe adds a citrus zing that gives white meat tons of flavor, while keeping it succulent and tender. Chicken breasts are topped with orange slices, basted with orange juice, and baked with hearty, inexpensive staples like carrots, celery, and sweet potatoes, which also take on the bright citrus flavor. It’s a crowd pleaser, and kids will love it!
What you’ll need:
4 medium carrots, cut into 2-inch pieces
2 medium sweet potatoes, peeled, cut in half lengthwise, cut into 1-inch slices
2 medium celery stalks, cut into 1-inch pieces
1 medium red onion, sliced
4 (4-oz.) each raw chicken breasts, boneless, skinless
¼ cup 100% orange juice (or juice of 2 medium navel oranges)
½ cup water
2 medium navel oranges, peeled, chopped
2 fresh rosemary sprigs
Sea salt and ground black pepper (to taste; optional)
Find out how to make the recipe.
Calories per serving: 263
We know how it is: You got home from work late, you’re starving, and are thisclose to ordering delivery, buuut… you have those chicken breasts in the fridge. Before you submit to the lure of pizza or greasy Chinese, reconsider that chicken. With only a few pantry items, this Grilled Chicken Dijon can be ready to eat in just 15 minutes — and there’s no way that delivery can beat that. Serve the chicken alongside a simple salad, or steamed veggies, and microwaved brown rice (many grocery stores sell precooked rice in the freezer aisle), and you’ll have a quick, healthy, simple meal you can feel good about eating.
What you’ll need:
2 (4-oz.) raw chicken breasts, boneless, skinless
1 clove garlic, crushed
2 tsp. Dijon mustard
6 fresh parsley sprigs (or thyme, marjoram, or rosemary), finely chopped
1 dash sea salt
½ tsp. ground black pepper
1 Tbsp. olive oil
Find out how to make the recipe.
Calories per serving: 199
This light yet hearty one-pot meal adds a Mediterranean flair to lean chicken breasts. Packed with colorful veggies, such as eggplant, zucchini, and tomatoes, the water from the veggies and the sauce from the can of whole tomatoes keeps the chicken moist and tender. Because the recipe calls for dried basil and fresh parsley (you can leave it out if you don’t have it), you can make this dish in the dead of winter and still enjoy the sunny flavors of Italy.
What you’ll need:
1 Tbsp. olive oil
1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces
1 medium onion, thinly sliced
1 medium celery stalk, sliced
1 clove garlic, finely chopped
1 medium red bell pepper, cut into 1-inch pieces
8 oz. sliced mushrooms
1 (14.5 oz.) can whole tomatoes
1½ tsp. dried basil, crushed
Ground black pepper (to taste; optional)
2 medium zucchini, sliced
1 medium eggplant, peeled, cut into 1-inch cubes
6 fresh parsley sprigs, finely chopped (for garnish, optional)
Find out how to make the recipe.
Calories per serving: 246
It looks like fried rice, it tastes like fried rice, but this simple dish is a lot healthier than fried rice. By swapping out rice and replacing it with cauliflower, you cut calories and carbs, and sneak more veggies into the meal. Ground chicken gives it a boost of protein. You could also skip the ground chicken and stir in leftover cooked chicken breast instead.
This recipe has a slightly more Thai flavor than Chinese, thanks to the coconut oil and coconut aminos used. Made from coconut sap, coconut aminos resemble a light soy sauce, and add salty, slightly sweet, and umami flavor to dishes without soy or gluten.
What you’ll need:
1 lb. raw lean ground chicken
5 Tbsp. organic coconut aminos, divided use
1 Tbsp. dry sherry
1 clove garlic, finely chopped
Hot water
2 medium carrots, chopped
1 cup fresh (or frozen) peas
2 medium heads cauliflower, cut into bite-sized pieces
2 Tbsp. extra-virgin organic coconut oil, divided use
4 large eggs, lightly beaten
4 green onions, thinly sliced, reserve a small amount of the greens for garnish
Find out how to make the recipe.
Calories per serving: 217
Jonesin’ for pesto pasta, but don’t want to splurge on the carbs and calories? This zoodles recipe flavors the vibrant yellow and green zucchini noodles with a touch of pesto, but doesn’t leave you feeling weighed down. Best of all, zoodles don’t get soggy like cooked pasta noodles can, so you can make a double or triple batch and save them for lunches or dinners later in the week. Top the zoodles with cooked chicken breast, and you have a balanced, high-protein meal.
What you’ll need:
1 tsp. olive oil
½ medium red onion, chopped
2 cloves garlic, finely chopped
1 cup sliced mushrooms
4 fresh basil leaves, finely chopped
2 medium zucchini
1 Tbsp. basil pesto sauce
6 oz. cooked chicken breast, boneless, skinless, sliced, warm
Find out how to make the recipe.
Calories per serving: 246
Part mason jar salad, part burrito bowl, this Chicken and Black Bean Burrito Salad combines contrasting textures —you get crisp freshness from lettuce, radishes, and jicama, and soft, savory flavor from black beans, cheddar cheese, and rotisserie chicken. Even though this salad is brimming with colorful ingredients, and it is as lovely to look at as it is to eat, the dressing is the real star. The recipe calls for fresh lime juice, cilantro, a whole seeded jalapeño, garlic, and cilantro… and it will knock your socks off.
What you’ll need:
½ cup fresh lime juice
2 Tbsp. + ½ cup coarsely chopped fresh cilantro, divided use
1 clove garlic, coarsely chopped
1 medium jalapeno, seeds and veins removed, coarsely chopped
1 Tbsp. extra-virgin olive oil
2 cups canned black beans
4 oz. shredded cooked chicken breast
1 cup chopped jicama
½ cup thinly sliced radishes
1 cup thinly sliced red onion
1 cup halved cherry tomatoes
¼ cup shredded cheddar cheese
8 cups chopped romaine lettuce
Find out how to make the recipe.
Calories per serving: 273
Ideal as a meal (an hour or so after your post-workout protein drink, of course) after a tough workout that tested your endurance, this Peanut Chicken with Soba Noodles provides a balance of protein and carbs that’s a satisfying mix of sweet, salty, and savory. Use buckwheat noodles, as suggested in the recipe, instead of plain pasta for an extra fiber boost.
What you’ll need:
½ cup low-sodium organic chicken broth
1 Tbsp. all-natural peanut butter
1 Tbsp. reduced-sodium soy sauce
1 Tbsp. raw honey
2 cloves garlic, finely chopped
1 thin slice fresh ginger, peeled, finely chopped
1 tsp. coconut oil
12 oz. raw chicken breast, boneless, skinless, cut into 2-inch pieces
½ medium onion, thinly sliced
2 cups fresh spinach (or chopped baby bok choy)
1 cup fresh shelled edamame
2 cups cooked soba noodles (about 4 oz. dry noodles)
1 tsp. crushed red pepper (optional)
2 Tbsp. raw peanuts
Find out how to make the recipe.
Calories per serving: 293
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