This post has been updated since its initial publish date to include more recipes.
Chicken is undeniably one of the best sources of lean protein to include in your diet for healthy weight loss. Low in calories but rich in vitamins and minerals, chicken is easily prepared in a number of ways so healthy eating will never become boring.
Lacking inspiration for the upcoming week and in need of some new ways to prep that extra chicken you have stowed in the fridge? We rounded up nine delicious and tender chicken dishes you’re going to want to try for effortless weight loss and an array of simple dishes to satisfy your savory cravings all week long.
1. Crispy baked chicken tenders
If you love chicken tenders but don't want to load your body with deep-fried foods, baking your chicken in a breading is the perfect alternative. You can still reap the benefits of this lean protein and enjoy a filling, hearty, and crisp meal without worrying about racking up unnecessary calories and standing in your own way of achieving your weight loss goals.
Ingredients: Flour, eggs, panko bread crumbs, parmesan cheese, Italian seasoning, paprika, garlic powder, olive oil, chicken tenders, salt, pepper, parsley
2. Sheet pan chicken fajita
Instead of taco Tuesday this week, why not try fajita Friday? This recipe is packed with nutrients from the chicken and a delicious variety of vegetables and easily comes together on a single sheet pan for minimal cleanup at the end of your meal. Make this in abundance for a great leftover dish, and with some fresh toppings you’ll have a restaurant-grade meal right at home.
Ingredients: Chicken breast, bell peppers, yellow onion, olive oil, fajita seasoning, lime, tortillas, shredded cheese, avocado, cilantro, sour cream
3. Chicken and potatoes with green beans
For a meal that hits all the necessary food groups and provides your body with a healthy serving of protein, carbs, and veggies, this simple oven-baked dish is sure to be a winner. Dressed in a buttery mixture that proves healthy food doesn’t have to skimp on the ingredients you love, this chicken recipe will easily become a staple in your weekly meal plan.
Ingredients: Chicken breast, sweet onion, frozen green beans, baby red potatoes, melted butter, salt, dry Italian seasoning mix
4. Crispy oven-baked healthy orange chicken
Skip the takeout this week and simply opt for this healthy orange chicken dish instead. With a sweet and delicious sauce that you'll be proud you made at home, pair this recipe with vegetables and a side of rice for a balanced and filling meal that will come together with relative ease and makes for great leftovers throughout the week.
Ingredients: Boneless chicken breast, orange juice, rice vinegar, egg, breadcrumbs, parmesan, black pepper, ginger, garlic, olive oil, chicken stock, pancake syrup, soy sauce, crushed red pepper flakes, orange zest
5. 20-minute chicken parmesan
Chicken parmesan is no doubt the most popular non-pasta dish in Italian-American-style restaurants. And while this delicious meal may seem restaurant-level fancy, it's actually a pretty easy dinner to make at home. You can make this classic dish in your own kitchen easily with this chicken parm recipe that only takes 20 minutes from start to finish. This recipe is served over zucchini noodles instead of spaghetti to help cut down your carb count.
Ingredients: Boneless chicken, whole wheat bread crumbs, parmesan cheese, and two zucchinis
6. One-Pan Lemon Chicken Rice Skillet
In the mood for something a little Mediterranean? Look no further than this delicious lemon chicken rice skillet. Not only is it simple to make, but it's also protein-rich, and the brown rice makes a great healthy alternative to its white counterpart. This one-pan recipe even features zucchini, which can help improve digestion, lower your risk of heart disease, and improve your thyroid health. As an added bonus, lemon could work to boost your metabolism. But the other important thing is that this meal is quick, easy, and so tasty.
Ingredients: chicken breast, garlic powder, dried parsley, light butter, zucchini (or yellow squash), brown rice, low-sodium chicken broth, lemon, black pepper
READ MORE: 5 Crock Pot Soup Recipes To Try This Weekend For A Faster Metabolism
7. Bruschetta Chicken
Dreaming of an Italian vacation? Maybe you can't afford a flight, but at least you can enjoy the flavors of Italy with some mouthwatering bruschetta chicken. This low-calorie recipe incorporates delicious tomato and basil, along with heart-healthy olive oil. Plus, the eggs offer up some added protein. At just around 300 calories, it's the perfect dinner or lunch for weight loss. And it's so easy to prepare!
Ingredients: all-purpose flour, eggs, boneless skinless chicken breast halves, Parmesan cheese, bread crumbs, butter, tomatoes, fresh basil, olive oil, garlic, salt, pepper
READ MORE: 5 Crock Pot Soups To Make This Week For Healthy Weight Loss
8. Baked Chicken and Quinoa
Quinoa, a whole grain rich in protein and fiber, serves as a hearty and nutritious base, offering sustained energy and promoting feelings of fullness. Together with chicken, these ingredients create a balanced meal that supports weight management and provides essential nutrients for overall health and wellbeing.
Krutika Nanavati, a registered dietitian and nutritionist, says, "Quinoa is a complete protein, complementing the chicken, thereby providing all essential amino acids. This combination is also high in fiber, promoting digestive health."
Recipe: Bake seasoned chicken breasts in the oven. Cook quinoa as per package instructions. Serve chicken on a bed of quinoa mixed with roasted vegetables.
9. Healthy Chicken Gnocchi Bake
Cottage cheese is a fantastic addition to this chicken gnocchi bake sauce, providing creaminess and a boost of protein without adding excessive calories. Opting for a variety with lower milk fat content, such as 2% milkfat, ensures a balance between creaminess and calorie count. Gnocchi, made from potatoes, offers a satisfying carbohydrate base for the dish. While providing energy, it's still relatively low in calories compared to other pasta options, making it a suitable choice for those watching their calorie intake.
Sarah Alsing, MS, RD, registered dietitian and owner of Delightfully, notes that this recipe "shows how you can enjoy pasta and still meet your nutrition goals. One serving provides 37 grams of protein, 6.5 grams of fiber, and 385 calories. The pasta sauce is high in protein from the cottage cheese mixed in. If you aren’t a fan of cottage cheese, then still give this recipe a try because you can’t taste it!" Full recipe here!
