5 Low Calorie Weekday Chicken Recipes

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Eating healthy during the busy work week can be a challenge, but with the right recipes, you can enjoy delicious and nutritious meals without spending hours in the kitchen. Chicken is a lean protein that pairs perfectly with fresh vegetables and grains for quick, well-balanced dinners. Here are 5 low calorie chicken recipes that are perfect for easy weeknight meals.

1. Cauliflower Rice Chicken Bake

Get your veggies in with this cauliflower rice chicken bake, a flavorful and healthy meal loaded with tender chicken, colorful veggies, and deliciously spiced cauliflower rice. It’s a perfect meal to meal prep for the week.

Ingredients (8 servings):

• 4 cups cauliflower rice (400g)
• 2 cups broccoli florets (300g)
• 2 cups cooked, cubed chicken (300g)
• 1/2 cup shredded mozzarella cheese (50g)
• 1 cup shredded cheddar cheese (100g), divided
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt, to taste
• Fresh parsley, optional, to serve

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, mix together the cauliflower rice, broccoli, chicken, mozzarella, 1/2 cup cheddar, garlic powder, onion powder, and salt.
3. Transfer the mixture to a baking dish and cover with foil. Bake for 40 minutes.
4. Uncover and top with the remaining 1/2 cup cheddar. Bake for 10 more minutes until cheese is melted.
5. Let cool 5-10 minutes before serving. Garnish with fresh parsley if desired.

This bake is full of protein from the chicken and fiber from the cauliflower and broccoli, making it a nutritious and satisfying meal. At just 310 calories per serving, it’s a great low-calorie option for busy weeknights.

2. Healthy Fajita-Stuffed Chicken

Savor the zesty flavors of healthy fajita-stuffed chicken, where tender chicken breast is filled with a medley of colorful veggies and spices. This scrumptious creation will have you shouting, “Olé!” to nutritious and delicious meals.

Ingredients (2 servings):

• 1/2 red bell pepper, thinly sliced
• 1/2 yellow bell pepper, thinly sliced
• 1/2 green bell pepper, thinly sliced
• 1/2 white onion, thinly sliced
• 2 chicken breasts
• 2 tbsp oil, divided

Fajita Seasoning:

• 1 tsp salt
• 1/2 tsp black pepper
• 1 tsp paprika
• 1/4 tsp garlic powder
• 1 tsp chili powder
• 1 1/2 tsp cumin

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together all the fajita seasoning ingredients.
3. Heat 1 tbsp oil in a large, oven-safe skillet. Sauté the bell peppers and onions with 2 tsp of the fajita seasoning until softened, about 6 minutes.
4. Slice a pocket into the side of each chicken breast, being careful not to cut all the way through.
5. Stuff the fajita veggie mixture into the chicken pockets. Season the outside of the chicken with the remaining fajita seasoning.
6. Heat the remaining 1 tbsp oil in the skillet and brown the chicken on both sides, about 4-5 minutes per side.
7. Transfer the skillet to the oven and bake for 10-15 minutes until chicken is cooked through.
8. Let the chicken rest for 5 minutes before slicing and serving.

This stuffed chicken dish is full of flavor from the fajita seasoning and fresh veggies, yet light and low in calories at just 320 per serving. Serve it over rice or with a side salad for a complete, nutrition-packed meal.

3. Hasselback Chicken

Impress your dinner guests with this simple hasselback chicken dish, featuring juicy chicken breasts stuffed with ricotta, spinach, and cheddar cheese.

Ingredients (2 servings):

• 1/4 cup fresh spinach (50g)
• 1/4 cup ricotta cheese (50g)
• 2 chicken breasts
• 1/4 cup shredded cheddar cheese (20g)
• 1 tsp paprika
• Salt and pepper, to taste

Instructions:

1. Sauté the spinach in a splash of oil until slightly wilted, 3-5 minutes. Stir in the ricotta and cook 30-60 seconds more. Allow to cool.
2. Cut slits into the chicken breasts about 1/2 inch apart, stopping about 3/4 of the way through.
3. Stuff the spinach-ricotta mixture into the slits in the chicken.
4. Season the chicken with salt, pepper, and paprika.
5. Sprinkle the shredded cheddar over the top.
6. Bake at 400°F (200°C) for 20-25 minutes until chicken is cooked through and cheese is melted.

This stuffed chicken dish is a impressive-looking meal that’s surprisingly simple to make. The gooey melted cheese and flavorful spinach-ricotta filling complement the juicy chicken perfectly. At only 340 calories per serving, it’s a guilt-free way to enjoy a restaurant-quality dish at home.

4. Chicken & Veggie Stir-Fry

When you need dinner on the table fast, takeout is often the easiest option. But with this chicken and veggie stir-fry recipe, you can recreate a flavorful dish in the comfort of your own kitchen that’s just as fast as takeout.

Ingredients (6 servings):

• 1 lb chicken breast (455g), cubed
• Salt and pepper, to taste
• 1 lb broccoli florets (455g)
• 8 oz sliced mushrooms (225g)
• 3 tbsp oil, for frying

Sauce:

• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 2 tsp sesame oil
• 1/3 cup reduced-sodium soy sauce (80ml)
• 1 tbsp brown sugar
• 1 cup chicken broth (240ml)
• 1/4 cup flour (30g)

Instructions:

1. In a large skillet, sauté the chicken in 1 tbsp oil until cooked through and browned. Remove and set aside.
2. In the same pan, heat 1 tbsp oil and sauté the mushrooms and broccoli until tender. Remove and set aside.
3. Add the remaining 1 tbsp oil and sauté the garlic and ginger until fragrant.
4. Whisk together the sauce ingredients and add to the pan. Simmer until thickened.
5. Return the chicken and veggies to the sauce and toss to coat.
6. Serve immediately over rice or noodles.

This stir-fry comes together in just 30 minutes but is packed with saucy, savory flavor. The lean chicken, nutritious veggies, and lightened-up sauce make it a nutritious and low-calorie option at just 310 calories per serving.

5. Slow Cooker Honey Teriyaki Chicken

Buckle up, because this slow cooker honey teriyaki chicken is about to take your taste buds on a wild ride! The tender, juicy chicken and the flavorful sauce are the perfect pairing. Gone are the days of boring meal prep!

Ingredients (4 servings):

• 1/2 cup soy sauce (125ml)
• 1/2 cup honey (150g)
• 1/4 cup rice wine vinegar (60ml)
• 1/2 onion, chopped
• 2 cloves garlic
• Pepper, to taste
• 1 tsp ground ginger
• 4 chicken breasts
• 3 tbsp corn starch
• 1/4 cup water (60ml)
• Sliced green onions and sesame seeds, for serving

Instructions:

1. In a bowl, mix together the soy sauce, honey, vinegar, onion, garlic, pepper and ginger. Pour over the chicken in a slow cooker.
2. Cook on high for 3-4 hours, until chicken is cooked through.
3. Remove chicken and shred with two forks.
4. Transfer the sauce to a saucepan and whisk in the cornstarch dissolved in water. Simmer until thickened.
5. Add the shredded chicken back to the sauce and toss to coat.
6. Serve over rice, garnished with green onions and sesame seeds.

The slow cooker makes the chicken super tender, and the sweet, savory sauce is absolutely addictive. At only 380 calories per serving, this dish proves that easy, healthy meals can also be incredibly delicious.

These 5 low-calorie chicken recipes are proof that you can enjoy flavorful, nutritious meals without spending hours in the kitchen. From the veggie-packed cauliflower bake to the impressive-looking but simple stuffed chicken, there’s a recipe here to please every palate. Meal prepping these dishes ahead of time makes healthy eating a breeze on even the busiest weeknights.

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