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5 Healthy Chicken Breast Recipes for Diet

5 Healthy Chicken Breast Recipes to Always Keep your Diet on Point

Do you want to add some new and healthy chicken breast recipes to your meal rotation?


Find the answers here! We’ve compiled a list of 5 delicious and nutritious recipes that will keep your diet on track. But first, let’s understand the benefits of a chicken-protein-focused diet before we go over the basics of baking or cooking chicken breast.



Health Benefits of Chicken Breasts In A Planned Diet


People who are attempting to maintain a healthy diet are fond of chicken breasts. It is because they are a lean and nutritious source of protein. These adaptable meat cuts are a main ingredient in many dishes. They can be prepared in a variety of ways. Chicken breasts are a fantastic option for people of all ages because they are tasty and offer a number of health advantages.


Health Benefit of Chicken Breast For Diet Meal


Good Food Source of Nutrients For a Balanced Diet

One of the primary health benefits of chicken breasts is their low-fat content. A 3.5-ounce serving of boneless, skinless chicken breast contains just 3 grams of fat, making it a great option for people who are trying to reduce their intake of saturated fat. Chicken breasts are also a good source of essential nutrients, including vitamins B3 and B6. Also included are selenium and phosphorus.


In addition to being low in fat and rich in essential nutrients, chicken breasts are also a good source of protein. Protein is an important nutrient that helps to build and repair tissues, and it is also essential for the production of enzymes, hormones, and other molecules in the body. A single serving of chicken breasts contains around 31 grams of protein, making it an excellent choice for people who are looking to increase their protein intake.



Low Calories Count To Make Diet Count

Another health benefit of chicken breasts is that they are low in calories. A 3.5-ounce serving of boneless, skinless chicken breast contains just 165 calories, making it a great option for people who are trying to maintain a healthy weight or keep a healthy diet regime.


All in all, chicken breasts are a wholesome and beneficial food option that can be incorporated into a well-balanced diet. They are a fantastic choice for people of all ages because they are low in fat, high in protein, and abundant in vital nutrients.



How to perfectly bake/cook chicken breast


Whether you use the oven or the stovetop, it’s critical to handle and prepare the chicken properly to ensure it’s cooked to perfection and safe to eat. You’ll always have perfectly cooked chicken if you follow these easy instructions.


It can be difficult to cook chicken breasts to perfection because they are prone to drying out and overcooking. However, using the right method, it is possible to consistently produce chicken that is perfectly moist and flavorful. Here are guidelines on how to bake or cook chicken breasts to perfection.



Make Sure Not to Overcook Chicken Breast – Steps to Note

  1. Preheat your oven to 350°F (180°C). If you prefer to cook your chicken on the stovetop, heat a skillet over medium heat.

  2. Prepare your chicken breasts by patting them dry with a paper towel and seasoning them with your desired herbs and spices.

  3. If baking the chicken, place the breasts in a baking dish and add a small amount of chicken broth or white wine to the dish. As the chicken cooks, this will aid in maintaining its moisture. Cover the dish with foil.

  4. If cooking the chicken on the stovetop, add a small amount of oil to the skillet and place the chicken breasts in the pan.

  5. Cook the chicken for 25-30 minutes, or until it reaches an internal temperature of 165°F (74°C). The baked chicken will take slightly longer to cook than stovetop chicken.

  6. Once the chicken is cooked, remove it from the oven or stovetop and let it rest for a few minutes before slicing. This will allow the juices to redistribute, resulting in moister and more flavorful chicken.

  7. Serve it with your choice of various sides and enjoy your meal.



Invest in a Food Thermometer

When preparing chicken breasts, there are a few key considerations. First, make sure the chicken is cooked to the proper temperature by using a meat thermometer. It’s crucial to take the chicken off the heat as soon as it reaches the right temperature because overcooking can make the meat dry and tough.


Finally, after cooking, allow the chicken to rest for a few minutes. This allows the juices to redistribute, resulting in moister, more flavorful chicken. If you follow these steps, you will be able to bake or cook chicken breasts precisely each time.


Ninja DT251 Foodi 10 in 1 Air Fry Oven - Perfect Doneness

* For illustration purposes only | Source: Ninja DT251 Air Fry Oven With Thermometer



How to prevent chicken breast from being dry


Although chicken breasts are a popular choice for meals, improper preparation can cause them to become overcooked and dry. Fortunately, there are some straightforward methods that can help keep chicken breasts from drying out.


  1. Before cooking, even out the thickness of the chicken breasts. This will help them to cook more evenly and reduce the risk of overcooking.

  2. Use a marinade or rub to add flavor and moisture to the chicken. A simple marinade of oil, lemon juice, and herbs can work wonders on chicken breasts.

  3. Cook the chicken at a lower temperature and for a shorter amount of time. This will help to prevent the chicken from drying out and becoming overcooked.

  4. Baste the chicken with pan juices or a flavorful broth while it cooks. 

  5. Lastly, let it rest for a few minutes to allow the juices to redistribute which will result in moister chicken.


In addition to these techniques, it is important to remove the chicken from the heat once it reaches an internal temperature of 165°F (74°C). By following these simple tips, you can prevent your chicken breasts from drying out and enjoy moist and flavorful chicken for your family.



What’s the best appliance for easily and perfectly baked chicken breast?


The appliance you select can have a significant impact on the outcome when baking chicken breasts. A technique that will cook the chicken effectively and uniformly without drying it out is what you need. So, which device is best for quickly and flawlessly baking chicken breast?



Option 1 – Conventional Oven

One option is a conventional oven. Baking chicken breasts in the oven is a simple and reliable method. Set the oven to 375°F (190°C) and place the chicken breasts on a baking pan or sheet prepared with aluminum foil or parchment paper. Start brushing the chicken with oil or melted butter and season with your desired herbs and spices. Bake for 20–30 minutes, or until the internal temperature reaches 165°F (74°C). The thickness and size of the chicken breasts will determine the precise cooking time.



Option 2 – Toaster Oven

Another option is the toaster oven. This appliance is a great choice if you’re cooking for one or two people, as it heats up faster and uses less energy than a conventional oven. To bake chicken breasts in a toaster oven, follow the same steps as for a conventional oven but reduce the cooking time by about half.



Option 3 – Microwave Oven

A third option is a microwave oven. While the microwave oven is not typically known for producing perfectly baked chicken breasts, it can be done with the right technique. To microwave chicken breasts, place them on a microwave-safe plate and microwave on high for 1-2 minutes per side, or until the internal temperature reaches 165°F (74°C). To help retain moisture, wrap a wet paper towel around the chicken.


Optional: You can brown each side of the chicken breast by pan frying (or over a griddle/grill) for 30 seconds over low-medium heat.



Additional Tips – How to Cook the Perfect Baked Chicken 

Overall, the best appliance for baking chicken breasts will depend on your personal preferences and needs. The conventional oven is a tried-and-true method, while the toaster oven is a good choice for smaller portions. The microwave can also be used, but it may not produce the same level of quality as the other two options.


Let’s get started with the first recipe on our list of healthy chicken breast recipes, now that you know how to bake or cook chicken breast perfectly. This recipe will undoubtedly become a new favorite in your dinner lineup. Stay tuned for more delicious and healthy chicken recipes to help you stay on track with your diet.



Healthy Chicken Recipe#1 – Italian-style Seasoned Chicken


Italian-style seasoned chicken is a delicious and easy recipe that can be made in an air fryer. The key to this recipe is to properly season the chicken to give it a bold and flavorful taste.


Italian Seasoned Chicken Recipe



  • 2 boneless chicken breasts

  • 2 tablespoons olive oil

  • 1 tablespoon Italian seasoning

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • Salt and pepper to taste


Step-by-Step Instructions:

1. To begin this air fryer boneless chicken breast recipe, preheat your air fryer to 400 degrees.

2. Next, combine the olive oil, Italian seasoning, garlic powder, onion powder, salt, and pepper in a small bowl.

3. Place the chicken breasts in a shallow dish and coat them evenly with the seasoning mixture.

4. Once the air fryer is heated, place the chicken breasts in the basket and cook for 15 minutes. After 15 minutes, flip the chicken over and cook for an additional 5–10 minutes, or until the internal temperature reaches 165 degrees.

5. Serve the Italian-style seasoned chicken with your choice of sides and enjoy! This recipe is perfect for a quick and easy dinner that is sure to impress.



Healthy Chicken Recipe#2 – Baked Chicken with Roasted Potatoes and Asparagus


Having baked chicken with roasted potatoes and asparagus for dinner on a weeknight is a delicious and healthy choice. It only needs a few simple ingredients and is simple to prepare.


Oven Chicken Roast Potato Asparagus


For starters, try this second recipe:



  • 4 chicken breasts

  • 1 pound of small potatoes, quartered

  • 1 pound of asparagus, sliced

  • 2 tbsp olive oil

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • Salt and pepper


Step-by-Step Instructions:

  1. Set your oven to 400°F (200°C).

  2. In a large mixing bowl, combine the potatoes, asparagus, olive oil, basil, oregano, salt, and pepper. Toss to coat the vegetables evenly.

  3. Now put the vegetables in one layer on a baking sheet.

  4. Lightly season the chicken breasts with salt and pepper. Place the chicken breasts on a separate baking sheet.

  5. Bake both the vegetables and chicken for 20-25 minutes, or until the internal temperature of the chicken reaches 165°F (74°C) and the vegetables are tender.

  6. Serve the chicken and vegetables hot, garnished with fresh herbs if desired.

  7. Remember to save the cooked juices to use as a sauce for the dish. Optional: squeeze a wedge of lemon to add a fresh acidic texture to the taste.


For a weeknight dinner, try this tasty and filling Chinese orange chicken recipe. It only needs a few simple ingredients and is simple to prepare. Using sweet orange juice, tangy rice vinegar, and salty soy sauce together produces a flavor that is both delicious and well-balanced. It can be served with a side of white rice for a full-bodied meal.


Would you add this dish to the list of Healthy Chicken Recipes?



Healthy Chicken Recipe#3 – Chinese Orange Chicken


Chinese orange chicken is a popular dish at many Chinese restaurants, and it’s easy to see why. The combination of sweet, tangy, and savory flavors is simply irresistible. If you’re a fan of this dish, you’ll be happy to know that it’s easy to make at home too. Here is a concise third recipe to get you going:


Chinese Orange Chicken



  • Deboned and skinless chicken breasts, 1 pound, diced into small sizes

  • 1 cup orange juice

  • 1/4 cup soy sauce

  • 2 tbsp honey

  • 2 tbsp rice vinegar

  • 1 tsp grated ginger

  • 2 cloves garlic, minced

  • 2 tbsp cornstarch

  • 2 tbsp vegetable oil

  • 2 tbsp chopped green onions


Step-by-Step Instructions:

  1. In a small bowl, whisk together the orange juice, soy sauce, honey, rice vinegar, ginger, and garlic.

  2. In a separate small bowl, mix together the cornstarch and 2 tablespoons of water.

  3. Lightly season the diced chicken cubes with salt and pepper (Optional: add some garlic powder as well and make sure the cubes are coated evenly)
  4. In a sizable skillet or wok, warm the vegetable oil over medium-high heat. Add the chicken and cook for 3-4 minutes, or until it is no longer pink.

  5. Add the orange juice mixture to the skillet and bring it to a boil.

  6. Simmer for five minutes, or until the sauce has thickened, on medium heat.

  7. Stir in the cornstarch mixture and continue cooking until the sauce has thickened to your desired consistency.

  8. Garnish with the chopped green onions and serve hot over white rice.


This Chinese orange chicken is a flavorful and filling dish that’s ideal for a weeknight dinner. It is easy to prepare and only needs a few ingredients. A delicious and well-balanced flavor is created by combining sweet orange juice, tangy rice vinegar, and savory soy sauce. With a side of white rice, it makes a complete and satisfying meal.



Healthy Chicken Recipe#4 – Baked Chicken Tenders (No Breading)


Baked chicken tenders recipes with no breading are a healthier option than fried chicken tenders. They’re just as flavorful and filling, but without the extra fat and calories from breading and frying. This healthy chicken recipe is simple to prepare and requires only a few basic ingredients. You will need the following ingredients to make baked chicken tenders:



  • 1 pound of chicken tenderloins

  • 2 tablespoons of olive oil

  • 1 teaspoon of garlic powder

  • 1 teaspoon of paprika

  • 1 teaspoon of dried basil

  • Salt and pepper to taste


Step-by-Step Instructions:

1. Set your oven to 400°F. After that, start lining a baking sheet with aluminum foil or parchment paper and set it aside.

2. In a small bowl, mix together the olive oil, garlic powder, paprika, basil, salt, and pepper.

3. Place the chicken tenderloins in a single layer on the prepared baking sheet. Brush the olive oil mixture onto both sides of the chicken tenders, making sure they are well coated.

4. Bake the chicken tenders in the preheated oven for 12–15 minutes, or until they are cooked through and the internal temperature reaches 165°F.

5. Serve the baked chicken tenders hot with your favorite dipping sauce on the side. These tenders are delicious on their own, but they are also great served over a salad or in a wrap. 



Healthy Chicken Recipe#5 – Dutch Oven Garlic Chicken with Broccoli


Last but not least, this dish is a classic among the many healthy chicken recipes – a delicious and easy one-pot meal. The Dutch Oven Garlic Chicken with Broccoli is ideal for a weekend evening meal. The combination of tender chicken, flavorful garlic, and nutritious broccoli is sure to please everyone. Furthermore, the fact that it can all be cooked in a single pot makes cleanup a breeze.



  • 1 pound of boneless, skinless chicken breasts

  • 1 head of broccoli, cut into florets

  • 4 cloves of garlic, minced

  • 1 tablespoon of olive oil

  • 1 cup of chicken broth

  • Salt and pepper


Step-by-Step Instructions:

1. In a Dutch oven or sizable pot, warm the olive oil over medium heat. Start by adding the minced garlic and sautéing it until it becomes fragrant about 1 minute.

2. Season the chicken breasts with salt and pepper and add them to the pot. Cook the chicken for 5–6 minutes on each side, or until it is browned.

3. Add the broccoli to the pot along with the chicken broth, and bring the mixture to a boil. Next, reduce the heat to a simmer. Cover the pot and let it cook for an additional 15 minutes, or until the chicken is cooked through and the broccoli is tender.

4. Serve the Dutch oven garlic chicken with broccoli hot, with the broth from the pot spooned over the top. These Dutch oven chicken breast recipes are delicious on their own, but they can also be served over rice or pasta.



Frequently Asked Question | Healthy Chicken Recipes



How long to cook chicken breast in oven at 350?

The cooking time for chicken breasts in the oven at 350°F (175°C) depends on the size and thickness of the chicken breasts.


As a general rule, boneless, skinless chicken breasts that are about 4-6 ounces each will take approximately 20-25 minutes to bake at 350°F. Make sure the inside temperature reads 165 degrees Fahrenheit (74 degrees Celsius) with a meat thermometer.





Our Opinion


Chicken breasts are a healthy, good-for-you food that can be part of a well-balanced diet. Because they are low in fat, high in protein, and full of important nutrients, they are a great choice for people of all ages. Try out our list of 5 delicious and nutritious healthy chicken recipes that will keep your diet on track.


We hope you enjoy this article. Share your thoughts with us by leaving a comment.


Editorial Contributor & Author: Kimberly A

Original Published Date: 9-Mar-2023



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