Chicken, a versatile and nutrient-rich protein source, serves as an excellent foundation for high-protein, low-calorie recipes that support weight loss. Packed with lean protein, chicken aids muscle development, boosts metabolism, and induces a sense of fullness.
We spoke with Dr. Mrinal Pandit, a registered dietitian, clinical nutritionist and certified nutritional counselor, to learn about five high-protein, low-calorie chicken recipes to boost weight loss. Pandit revealed five recipes such as grilled chicken breast with lemon herb marinade and more not only taste delicious but will help shed extra pounds!
Grilled Chicken Breast with Lemon Herb Marinade
Grilled chicken breast with a zesty lemon herb marinade not only tantalizes the taste buds but also aligns seamlessly with weight loss goals. The lean protein content in chicken breast is a key player in promoting satiety and sustaining muscle mass, crucial elements for an effective weight loss strategy. The citrusy infusion of lemon and aromatic herbs not only enhances the flavor but also adds minimal calories, making it a nutritious and low-calorie choice. Grilling further ensures a cooking method that requires minimal added fats, contributing to a lean and healthy dish.
"Skinless chicken is lean, marinade adds flavor without fat, and grilling uses minimal oil. High protein content promotes satiety and muscle maintenance, reducing overall calorie intake and boosting metabolism," says Pandit.
Ingredients: Skinless, boneless chicken thighs, broccoli, carrots, bell peppers, brown rice, low-sodium soy sauce, ginger, garlic, sesame oil.
Protein: 25g per serving (4oz chicken)
Calories: 350 per serving
Poached Chicken Breast with Greek Yogurt and Herbs
Poached chicken breast paired with Greek yogurt and a medley of herbs presents a delectable option for those focused on weight loss. Poaching ensures a cooking method that retains the chicken's tenderness without adding extra calories. The high-quality protein in chicken helps maintain muscle mass and promotes a feeling of fullness, crucial for weight management. Greek yogurt, rich in protein and probiotics, adds creaminess without excessive calories, while the blend of herbs enhances the dish with flavor and antioxidants.
"Poaching uses no oil, Greek yogurt provides protein and healthy fats, and herbs add flavor without added calories. High protein content from chicken and yogurt promotes muscle mass and satiety, while low-calorie count helps manage overall intake," she says.
Ingredients: Skinless, boneless chicken breasts, Greek yogurt, lemon juice, dill, parsley, mint, salt, pepper.
Protein: 35g per serving (4oz chicken)
Calories: 200 per serving
Chicken Stir-Fry with Vegetables and Brown Rice
Chicken stir-fry with vegetables and brown rice constitutes a flavorful and weight-conscious option for those striving for weight loss. This dish combines lean protein from chicken with a colorful array of vegetables, providing essential nutrients and fiber for satiety. The cooking process involves minimal oil, keeping the calorie count in check while preserving the natural goodness of the ingredients. Brown rice adds whole grains to the mix, contributing to sustained energy and a feeling of fullness.
"Lean chicken cuts stir-frying uses minimal oil, and brown rice provides complex carbohydrates for sustained energy. High protein and fiber content from vegetables and rice promote satiety, managing calorie intake, and preventing overeating," she states.
Ingredients: Skinless, boneless chicken thighs, broccoli, carrots, bell peppers, brown rice, low-sodium soy sauce, ginger, garlic, sesame oil.
Protein: 25g per serving (4oz chicken)
Calories: 350 per serving
Baked Chicken Fajitas with Whole-Wheat Tortillas
Baked chicken fajitas with whole-wheat tortillas present a flavorful and weight-conscious meal for those on a weight loss journey. By opting for baking instead of traditional pan-frying, the dish maintains its vibrant flavors while minimizing added fats. The lean protein from the chicken, combined with the fiber-rich whole-wheat tortillas, contributes to a satisfying and filling meal that aids in curbing cravings. The incorporation of colorful vegetables not only enhances the dish's nutritional profile but also provides essential vitamins and minerals.
Pandit says, "Baking uses minimal oil, bell peppers, and onions, adds low-calorie bulk, and whole-wheat tortillas provide fiber. The protein and fiber combination keeps you full, preventing overeating, and salsa adds flavor without added calories."
Ingredients: Skinless, boneless chicken breasts, bell peppers, onions, fajita seasoning, salsa, and whole-wheat tortillas.
Protein: 30g per serving (4oz chicken)
Calories: 300 per serving
Chicken Chili with Black Beans and Quinoa
Chicken chili with black beans and quinoa offers a hearty and weight-conscious option for those pursuing weight loss. Packed with lean protein from chicken and fiber-rich black beans, this chili promotes a sense of fullness while maintaining muscle mass. The addition of quinoa, a whole grain rich in protein and nutrients, contributes to sustained energy and complements the dish's texture.
"Ground chicken offers lean protein, black beans and quinoa provide fiber and complex carbohydrates, and broth adds flavor with minimal calories. High protein and fiber content keeps you full, reducing calorie intake throughout the day, and chili spices can boost metabolism," Pandit states.
Ingredients: Ground chicken, black beans, quinoa, diced tomatoes, corn, chili powder, cumin, onion, garlic, broth.
Protein: 25g per serving (1 cup chili)
Calories: 250 per serving
