11 healthy chicken recipes

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Fancy some chicken, but tired of your usual recipes and running out of ideas for other tasty and healthy ways to cook it? Don’t worry, there are plenty of options.

Chicken is one of the most popular sources of protein and is often the basis of many lunches and dinners, as well as various snacks. It is also widely used as part of a healthy diet, so it is always useful to have some healthy tips for cooking chicken to hand.

You can never have too much inspiration, and refreshing your usual dishes always comes in handy. You will also expand your repertoire and try new flavours. So discover the magic of chicken and try these delicious recipes, which are sure to win you over.

Short answer. The simplest recipes made with chicken are based on chicken breasts or thighs, vegetables and one side dish, for example pan-fried chicken strips with vegetables, skewers, thighs roasted with vegetables or breasts baked in yoghurt. It is healthier to braise, bake, grill or pan-fry the meat with minimal fat and serve it with a portion of vegetables. Below you will find five main recipes and six more.

The meat is cooked when it reaches at least 74 °C in its thickest part. Use raw chicken within one to two days; cooked chicken keeps in the fridge for three to four days.

Why choose chicken?

• Low-calorie food: Chicken is a popular ingredient for weight loss because it contains only a few calories.
• Source of protein: Like other types of meat, chicken contains plenty of protein, so it keeps you nicely full.
• Complete protein: Chicken contains all the essential amino acids, meaning those the body cannot produce on its own.
• Full of nutrients: Chicken breasts are rich in niacin, selenium and vitamin B6. According to the USDA FoodData Central database, 100 g of roasted breast contains about 13.7 mg of niacin, 28 µg of selenium and 0.6 mg of vitamin B6. Thighs have less niacin but roughly twice as much zinc as breasts.
• Affordable: Chicken is still cheaper than some other types of meat, which is another reason why it is so popular and sought after.

Tip: Because chicken is high in protein and contains no carbohydrates, it is ideal for a keto diet or low-carb eating.

What is the healthiest way to cook chicken? 

The healthiest ways to cook chicken include steaming, braising, grilling, baking and poaching. All these techniques need only a minimal amount of oil, yet they still keep the flavour excellent.

Of these methods, grilled chicken is very popular. When prepared properly, it is tasty and not at all rubbery or dry. And it is not only an easy and tasty way of cooking, but also a healthy one.

When grilling, however, make sure the meat does not burn. According to the US National Cancer Institute, heterocyclic amines and polycyclic aromatic hydrocarbons form in meat, including poultry, at high temperatures. These substances alter DNA and may increase the risk of cancer. Most of them form when grilling directly over a flame and in well-done or charred meat. Studies in humans have not yet proven a clear link, but the institute still recommends not exposing meat to an open flame, turning it often and cutting off any charred parts.

Diet-friendly chicken recipes

Skinless chicken breasts are best for diet-friendly cooking. According to the USDA FoodData Central database, 100 g of roasted skinless breast has 165 kcal, 31 g of protein and 3.6 g of fat, while the same amount of roasted skinless thigh has 179 kcal, 24.8 g of protein and 8.2 g of fat.

Thighs are therefore slightly fattier, but juicier, and they can handle longer roasting. Remove the skin from them before cooking. Braise the meat, bake it in a yoghurt marinade, grill it or pan-fry it in a non-stick pan with a teaspoon of oil. Save deep-frying in breadcrumbs for special occasions.

The Healthy Eating Plate model from the Harvard School of Public Health offers a simple guide. As sources of protein, it recommends fish, poultry, pulses and nuts, limiting red meat and cheese, and avoiding bacon, cold meats and other processed meats. Half the plate should be vegetables and fruit and a quarter a wholegrain side, such as brown rice, quinoa or wholewheat pasta. For the recipe with bacon and cheese below, treat both the bacon and the cheese as an occasional flavouring, use less of them or leave them out.

Of all the recipes in this article, the lightest are chicken skewers with vegetables, pan-fried chicken strips with vegetables and chicken breasts baked in yoghurt with vegetables. For other foods to boost your protein when you get tired of chicken, see the article how to boost your protein intake.

How to store cooked chicken

• Storage: Leftover chicken should be stored covered in the fridge for no more than 3 to 4 days.
• Freezing: Put cooked and cooled chicken in an airtight container and store it in the freezer for up to 4 months.
• Reheating: Reheat chicken covered in the microwave or in a preheated oven until it is piping hot throughout.

When it comes to reheating, the microwave or oven does not suit every type of dish. Some dishes are better reheated in a pan with a drop of oil or in an air fryer.

How long raw chicken keeps in the fridge and freezer

According to the US food safety agency USDA FSIS, raw chicken belongs in a fridge at 4 °C or below, and you should cook or freeze it within one to two days. Leave it in its packaging and place it in a bowl or bag so the juices do not drip onto other foods.

At minus 18 °C, meat stays safe in the freezer indefinitely, but over time it loses flavour and juiciness. For quality reasons, the USDA recommends using raw chicken pieces within nine months, a whole chicken within a year and minced meat within three to four months.

How to defrost chicken

The safest way is to defrost meat in the fridge; chicken breasts or pieces need one to two days. Cold water is quicker. Keep the meat in a leak-proof bag, change the water every 30 minutes, and a pack of boneless breasts weighing about half a kilo will defrost in about an hour.

Cook meat defrosted in water or in the microwave straight away. Never defrost it on the kitchen worktop. If you are in a hurry, you can cook frozen breasts directly in the oven or in a pan, but the cooking time will increase by about half.

1. Crispy chicken wings

There is strength in simplicity, and sometimes that applies to cooking delicious meals too. Chicken wings can really be made in an easy and very tasty way. They taste great with various dressings or sauces, and you can try one excellent version with this recipe.

You will need

For the wings

• 500 g chicken wings
• 2 tbsp oil
• 1 tsp salt
• 1 tsp pepper
• 1 tbsp baking powder
• 2 tbsp potato starch

For the sauce

• 100 g chilli sauce
• 2 tbsp butter
• 2 tsp Worcestershire sauce
• 1 garlic clove, crushed

Preheat the oven to 200 °C. Pat the wings dry with kitchen paper and cut them at the joints.

In a large bowl, mix the chicken wings with the salt, pepper, oil, potato starch and baking powder until they are all nicely coated. Bake on a baking tray for 45 to 50 minutes until the wings are crispy. Turn them after 20 minutes and after another 10 spray them with water using a spray bottle.

In a small pan, stir together the sauce ingredients and bring to the boil. Then remove from the heat and leave the mixture to cool to room temperature. Toss the still-hot wings in the sauce and serve immediately.

You can also make a dressing to go with them or simply eat them with bread and vegetables.

2. Chicken breasts with bacon, sour cream and cheese 

The delicious combination of chicken, bacon, cheese, sour cream and spices makes a very tasty and filling dish. Because of the bacon and cheese, it is more of an occasional meal than a regular part of your diet. It is low in carbohydrates and ready in no time.

You will need

For the chicken

• 4 chicken breast fillets
• ½ tsp salt
• ½ tsp pepper
• ½ tsp granulated garlic
• 1 tsp olive oil
• 4 slices of bacon, diced
• 1 tbsp butter, plus a little for greasing the dish
• 200 g grated cheese

For the sour cream sauce

• 200 g sour cream
• ½ tsp onion powder
• ½  tsp granulated garlic
• ½ tsp salt
• ¼ tsp dried dill

Preheat the oven to 200 °C. Grease a baking dish measuring about 33 x 22 cm with butter and set it aside.

Pound the chicken breast fillets and sprinkle them with salt, pepper and garlic powder. Then drizzle the olive oil into a non-stick pan and place it over a medium-low heat. Add the diced bacon and fry until crispy.

Remove the bacon and leave the fat in the pan. Add the butter and, once it melts, add the chicken breasts and fry for 2 to 3 minutes on each side until golden.

Transfer the chicken breasts to the greased baking dish and pour the pan juices over them. In a small bowl, mix the sour cream and spices until well combined. Spread the mixture evenly over each chicken breast. Sprinkle the top with half the fried bacon and then the grated cheese.

Bake for about 15 minutes, until the cheese has melted and turned golden and the meat has reached at least 74 °C inside. Take it out of the oven and serve immediately. If you are not following a low-carb diet, add a wholegrain side such as brown rice, or a large vegetable salad.

Tip: Thanks to its low carbohydrate content, this recipe is perfect for a keto diet. Want more low-carb recipes? Try these ideas.

3. Healthy chicken stir-fry

A simple, tasty and light chicken dish that works well for both lunch and dinner. It will especially please fans of Asian cooking. Anyone can make it, and it is ready in no time, side dish included. 

You will need

• 500 g chicken
• 1 onion
• frozen stir-fry vegetables
• 4 teaspoons soy sauce
• 4 teaspoons Worcestershire sauce
• 1 garlic clove
• 1 leek
• stir-fry seasoning to taste
• ground sweet paprika to taste
• salt, pepper
• glass noodles or other noodles, or brown rice

Peel and finely chop the onion and fry it in a pan with oil until translucent. Cut the meat into small pieces, add it to the onion and brown it. Then add the vegetables, pour in a little water so nothing burns, and simmer until tender.

Meanwhile, cook your chosen side in a pot according to the instructions and drain.

Next, pour in both sauces, add the crushed garlic, all the seasoning and the sliced leek, cover and simmer for a few minutes until tender.

Finally, add the cooked side, stir and bring to the boil. It is ready to serve.

4. Chicken and vegetable skewers

These healthy chicken and vegetable skewers are great for lunch, dinner or a summer barbecue. The dish is rich in protein yet relatively low in calories and fat. In short, an ideal healthy meal that fills you up and tastes great too.

You will need

• 1 kg chicken breasts
• 2 red peppers
• 2 tomatoes
• onion
• barbecue seasoning
• salt, pepper
• olive oil

Preheat the oven to 180 °C and line a baking tray with baking paper.

Cut the chicken breasts into cubes, season with the spice mix, salt and pepper, and add olive oil. Cut the vegetables and onion into pieces.

Thread the meat and vegetables alternately onto skewers, place the finished skewers on the prepared tray and bake for about 25 minutes, or grill them. The meat should reach at least 74 °C inside.

Serve with potatoes, rice, couscous, mixed vegetables or anything else you like. 

5. Rice with chicken and peas

A really quick and simple, yet delicious recipe for rice with chicken. It is also a healthy dish with chicken and vegetables that anyone can cook. And you are sure to enjoy it.

You will need

• 200 g rice, ideally brown
• 1 onion
• 300 g chicken
• 1 large tin of peas
• ground sweet paprika
• salt, pepper to taste
• any grated cheese to serve

Cook the rice according to the instructions.

Peel and finely chop the onion. Cut the chicken into cubes. Soften the onion in a pot until translucent, then add the chicken, season with salt and pepper and brown it. Then pour in some water, cover and simmer until tender. 

Then add the cooked rice, colour it with paprika and stir in the drained peas. Bring to the boil and serve, with grated cheese if you like, and perhaps a pickled gherkin.

Chicken breast and thigh recipes in the pan and oven

Chicken breasts cook the fastest of all chicken cuts. Cut into strips or sliced into thin escalopes, they are done in a pan in a few minutes, and you can cook the side dish at the same time. For more quick lunch ideas, see our article what to cook when you don’t know what to make for lunch.

The oven is more convenient because you don’t have to keep an eye on the meat and you can roast the side dish on the same tray. The following four recipes are simple and need no frying.

Chicken strips with vegetables in a pan

For two servings you need about 300 g chicken breasts, one pepper, a small courgette or a handful of frozen mixed vegetables, an onion, a garlic clove, two tablespoons of soy sauce and a tablespoon of oil. Put the brown rice or noodles on to cook first.

Cut the meat into strips, sear it in a hot pan until golden and remove it. In the same pan, briefly fry the onion and vegetables so they stay crunchy. Return the meat, add the garlic and soy sauce and stir everything together. If you like Asian cooking, also try kung pao in five versions.

Pan-fried chicken breasts with lemon and thyme

Slice two chicken breasts horizontally into four thinner escalopes, season with salt and pepper and sprinkle with thyme. Heat a tablespoon of oil in a pan and fry the escalopes over a medium heat for about three to four minutes on each side.

At the end, add a knob of butter and the juice of half a lemon and turn the meat in it. Let it rest off the heat for a few minutes. Serve it with mashed potatoes, brown rice or a vegetable salad.

Chicken breasts baked in yoghurt with vegetables

Mix 150 g plain yoghurt, two crushed garlic cloves, a teaspoon of sweet paprika, salt, pepper and a tablespoon of oil. Coat two to three chicken breasts, sliced horizontally, in the marinade and leave them in the fridge for at least half an hour, or overnight.

Cut the potatoes into small cubes, drizzle with oil, season with salt and bake them on their own at 200 °C for about 15 minutes. Then add pepper, courgette and onion and place the meat on top. Bake for another 20 to 25 minutes, until the meat reaches 74 °C inside and the vegetables are soft.

Skinless chicken thighs roasted with vegetables

Remove the skin from four chicken thighs, season them with salt and pepper and brush them with a mixture of a tablespoon of oil, crushed garlic, sweet paprika and marjoram. Spread potatoes, carrots, pepper and onion, cut into large pieces, on a baking tray, drizzle with oil and season with salt.

Place the thighs on the vegetables and roast in an oven preheated to 180 °C for about 40 to 50 minutes, turning the meat and stirring the vegetables halfway through. They are done when the thickest part, away from the bone, reaches at least 74 °C. Thighs don’t dry out as easily as breasts, so they are good for beginners too.

Recipes with minced chicken

Minced chicken is good for patties, meatballs, Bolognese sauce or stuffed vegetables. According to USDA FSIS, you should use it within one to two days of purchase, keeping it in the fridge, just like other raw chicken.

For both patties and meatballs, check the temperature in the centre. Like other poultry, they should reach at least 74 °C inside. Smaller meatballs and thinner patties cook through faster and more evenly.

Baked chicken patties with vegetables

Add one egg, two tablespoons of rolled oats, grated carrot or courgette, crushed garlic, salt, pepper and marjoram to 500 g minced chicken. Mix well and shape into small patties with wet hands.

Spread the patties on a tray lined with baking paper, brush them lightly with oil and bake in an oven preheated to 200 °C for about 20 minutes, turning them halfway through. Baked patties are less greasy than fried ones and work well in a lunchbox the next day.

Chicken meatballs in tomato sauce

Make walnut-sized balls from 500 g minced chicken, one egg, a tablespoon of breadcrumbs, crushed garlic, salt and pepper. In a deep pan, fry a finely chopped onion, add a tin of chopped tomatoes, salt and oregano and let it bubble for five minutes.

Add the meatballs to the sauce, cover and simmer over a low heat for about 15 minutes, until they reach 74 °C inside. Serve with wholegrain pasta or brown rice.

How to cook chicken breasts so they don’t dry out

Chicken breasts dry out mainly because they are thick at one end and thin at the other. By the time the thicker part is cooked, the thin part is overdone. It helps to slice the breasts horizontally into two thinner escalopes, or to pound them gently between two sheets of cling film to an even thickness.

The second common mistake is cooking them longer than necessary. With a probe thermometer you can tell when the meat has reached 74 °C, and you can take it off the heat or out of the oven straight away. If you want some leeway, choose boneless thighs, which tolerate longer cooking better.

Marinating also gives a juicier result. Plain yoghurt with garlic and spices, or oil with lemon juice and herbs, is enough. Always marinate meat in the fridge. According to USDA FSIS, it can stay there in the marinade for up to two days. Throw away marinade that raw meat has been sitting in, or bring it to the boil before brushing it on the cooked meat.

How to tell if chicken is cooked through

The Czech Agriculture and Food Inspection Authority (Státní zemědělská a potravinářská inspekce) considers heating to at least 70 °C throughout for 10 minutes to be sufficient, and advises cutting the meat at its thickest point to check it isn’t pink and the juices run clear. The US agency USDA FSIS recommends cooking poultry to an internal temperature of at least 74 °C (165 °F), measured with a thermometer in the thickest part of the breast and, for a whole chicken, also in the thigh and wing.

In our view, a thermometer and the 74 °C value are more practical for home cooking. You can check it with a single probe and don’t have to track how long the temperature was held. USDA FSIS also points out that safely cooked meat can remain pinkish, especially after grilling or smoking. Cutting the meat open, as SZPI advises, is a good check if you don’t have a thermometer.

Do not wash raw chicken before cooking. The Czech Agriculture and Food Inspection Authority (Státní zemědělská a potravinářská inspekce, SZPI) warns that only thorough cooking reliably kills bacteria, while splashing water spreads them around the kitchen. According to SZPI, Campylobacter bacteria are among the most significant causes of foodborne illness, and the most common source of infection is undercooked poultry. So just pat the meat dry with a paper towel, and wash the chopping board and knife before you use them to cut vegetables.

What to cook with leftover chicken

Leftover roast or boiled chicken can be turned into another meal without lengthy cooking. Strip the meat from the bones, tear it into pieces and, within two hours of cooking, put it in the fridge in a sealed, shallow container so that it cools quickly. It works well in dishes such as these.

• Chicken salad with vegetables, boiled egg and a yoghurt dressing.
• A tortilla or wrap with vegetables and cheese, for inspiration see our article on healthy homemade tortillas.
• Soup made with stock, vegetables and noodles, adding the meat only at the end.
• Fried rice with vegetables and egg, or risotto.
• Pasta bake with a tomato or cream sauce.

According to USDA FSIS, cooked chicken keeps in the fridge for three to four days, and anything older is best thrown away. Reheat only as much leftover food as you will eat, always to 74°C, and bring sauces and soups to the boil.

Chicken is a wonderfully versatile ingredient in the kitchen that can be turned into countless tasty and healthy dishes. Many recipes are also simple and quick, yet still nutritious enough.

Thanks to its almost zero carbohydrate content and plenty of protein, chicken is also suitable for weight loss and is popular with active people too. You can make healthy, quick chicken recipes for both lunch and dinner.