8 Low-Carb, High-Protein Chicken Breast Recipes
Looking for low-carb, high-protein chicken breast recipes that actually taste good? I’ve got an epic lineup of chicken dishes that’ll wow your taste buds and help you meet your protein goals.
We all know the fitness guru stereotype of eating plain chicken breast over and over to lose weight and build muscle. It’s overdone, outdated, and practically an old wives’ tale at this point. But the truth is, you don’t need to suffer through tasteless, dry chicken to stay on track with your fitness goals. In fact, it could even do more harm than good, as we’re less likely to stick to something that tastes miserable.
As someone who has been on their own weight loss journey, I’ve found that the sweet spot is making healthy food that you genuinely crave. Instead of punishing yourself with an extreme diet and slipping up later, you’re able to maintain a balanced diet that brings the joy back into mealtime.
That’s why I’ve put together this list of low-carb, high-protein chicken breast recipes. Each dish offers incredible flavor and will leave you feeling full and satisfied.
Chicken Breasts: Nutrition & Health Benefits
Chicken breasts are a go-to health food for a reason. They’re a complete protein source that is low in calories, carbs, and fat. A lean protein, chicken breasts are full of essential amino acids that help with building muscle, repairing tissues, and boosting metabolism. They’re also a great source of nutrients like selenium, phosphorus, and vitamin B6.
So what exactly are the macronutrients in chicken breasts? Here’s a breakdown of a boneless, skinless chicken breast (172g) according to USDA:
- Calories: 284
- Protein: 53.4g
- Carbs: 0g
- Fat: 6.3g
With 53.4 grams of protein, chicken breasts are an excellent choice for boosting protein intake and promoting fullness. And for my low-carb friends out there, you’ll be happy to know that chicken breasts have no carbs and healthy fats, making them a perfect fit for any low-carb diet.
The Secret to Cooking Flavorful, Juicy Chicken
For the longest time, I would cook chicken breast after chicken breast, and they would always turn out dry and tasteless. It didn’t matter if I cooked them in the oven, the stovetop, or the grill —they always seemed overcooked or unable to absorb any flavor.
Sound familiar? It’s funny, because chicken breasts seem like the most basic and common protein to cook, and yet many of us struggle to get it right. So deceivably simple, but so easy to mess up!
Thanks to accidentally becoming a food influencer, I’ve learned a few tricks over the years that have helped me cook the most flavorful and juicy chicken breasts every time. Here are my secrets:
- Brine it: Simply soak the chicken breasts in a mixture of salt and water for at least 15 minutes before cooking. This will help the meat retain moisture and add some extra flavor.
- Marinate it: Let the chicken marinate for at least 30 minutes, but ideally, up to 24 hours for maximum taste. Every marinade should have three elements: acidity (vinegar, lemon juice), fat (oil, yogurt), and flavor (herbs, spices).
- Pound it: If you find that your chicken breasts are always uneven in thickness, try pounding them with a meat mallet or rolling pin before cooking. This will ensure even cooking and prevent the thinner parts from overcooking.
- Cook it right: Cooking chicken breasts at a high temperature for a short amount of time is key to getting that juicy texture. To prevent burning the outside before the inside is fully cooked, I usually sear the chicken first and then finish it off in the oven.
- Let it rest: This is the most crucial step that many people overlook! Let the breasts rest for at least 5-10 minutes before slicing or serving. This allows any juices to redistribute throughout the meat, resulting in a juicier and more flavorful final product.
My Favorite Low-Carb, High-Protein Chicken Breast Recipes
From comfort food classics to meal prepping options, here are some of my favorite low-carb, high-protein chicken breast recipes. They’ve got all the flavor and juiciness you want while still keeping things healthy and nutritious.
I hope these recipes bring a newfound excitement to your weekly meal plan!
1. Marry Me Chicken Pasta
A low-carb take on the classic, this Marry Me Chicken Pasta uses my Kaizen ziti pasta made from lupini beans. It’s a keto-friendly, high-protein pasta packed with fiber to give this dish a nutritional boost. The creamy sun-dried-tomato sauce and tender chicken breast make this dish a winner. Top it off with some fresh herbs, and you’ve got an easy chicken dinner ready in just 35 minutes.
2. Chopped Mediterranean Chicken Salad
This Chopped Mediterranean Chicken Salad is loaded with vibrant Mediterranean flavors like black olives, mozzarella, and sun-dried tomatoes. The chicken is seasoned with Italian spices, seared, and chopped with all the other elements in a creamy avocado oil mayo dressing. Serve it in a sandwich, in a lettuce wrap, or enjoy it on its own for a high protein meal that is perfect for lunch, dinner, or a simple snack!
3. Pistachio Crusted Chicken
Who needs bread crumbs when you can make Pistachio Crusted Chicken? Roasted pistachios are tossed in a blender with ingredients like artichokes, sun-dried tomatoes, and garlic to create a nutrient-packed crust baked to a gorgeous golden brown. I used chicken thighs originally in this recipe, but chicken breast works great too! Serve it over cauliflower rice or your favorite low-carb base for a satisfying dinner.
4. Keto Thai Curry Recipe
This Keto Thai Curry Recipe takes all your favorite elements of a traditional Thai curry and turns it into a convenient weeknight dinner that checks all the boxes of a low-carb lifestyle. Great for using up leftover chicken, this one-pot wonder also features veggies like bell peppers, eggplant, and snap peas. Add a dollop of peanut butter to the rich broth for even more flavor! This will also provide a boost of protein and healthy fats.
5. Mediterranean Buddha Bowl
Fill up and get energized with this colorful Mediterranean Buddha Bowl! The chicken is marinated in a mix of Greek yogurt, olive oil, fresh herbs, spices, and aromatics to create a juicy and flavorful protein. Layer it on top of my Kaizen low-carb rice for a low-carb option, or try it on a bed of quinoa or mixed greens. The added peppery arugula, cherry tomatoes, jalapeños, halloumi cheese, and creamy white sauce make this bowl a taste sensation with every bite.
6. Joojeh Kabab (Persian Chicken Kabob Recipe)
If you’ve never had Persian-style chicken, now is the time to try it with this Joojeh Kabab Recipe! The saffron-marinated chicken is delightful and uses onion juice for an extra tenderizing effect. You’ll then fire up the grill and thread the chicken onto skewers for that authentic char and smoky flavor. Pair these kabobs with some grilled veggies, rice, or any base you’re feeling, and dig in!
7. Sheet Pan Moroccan Chicken
This Sheet Pan Moroccan Chicken is an easy, one-pan dish full of bold flavors. This recipe originally calls for chicken thighs, but it’ll taste just as delicious with chicken breast! With notes of savory, sweet, and spice from the Moroccan seasoning, this chicken dinner is nothing short of impressive. Serve it alongside roasted sweet potatoes and a tangy sauce made with Greek yogurt, lemon juice, and fresh herbs for something truly special.
8. High Protein Chicken Salad (Mediterranean-Style)
Last but not least, we’ve got my Mediterranean-Style High Protein Chicken Salad. This easy dish comes together in only 15 minutes, and you can easily swap in chicken breasts for the leftover rotisserie chicken. But just because it’s simple doesn’t mean it’s lacking in flavor. With fresh herbs, crunchy veggies, and a tangy dressing made with Greek yogurt, Dijon, and spices, this chicken salad is anything but boring. Enjoy it as a hearty lunch, or pack it for a quick on-the-go meal.
FAQ
I like to sear my chicken breast and then bake it in the oven to ensure a crispy exterior and juicy interior. You can also marinate your chicken breast with your fat, acid, and seasonings of choice to add more moisture and flavor.
In my opinion, it’s better to cook chicken breasts at 400°F for a shorter amount of time (around 20-25 minutes) to ensure it stays juicy and doesn’t dry out. But this really depends on the kind of chicken you’re cooking. For example, bone-in chicken may take longer to cook and may benefit from a lower temperature. Experiment with different cooking temperatures and times to find what works best for you!
Based on my experience, eating lean proteins like chicken breast can definitely aid in weight loss. However, there are many other factors that go into losing weight like overall diet, exercise, and individual body composition.
I actually prefer to eat chicken thighs. And although they have a bit more fat and tend to be more flavorful, I’ve still managed to lose weight while incorporating them into my meals. It all comes down to moderation and finding what works best for your body.
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