7 Low-calorie, High-protein Healthy Chicken Recipes You’ll Crave Every Week

By Brandon D / October 6, 2025

Here’s the real talk: you can absolutely eat chicken every week without getting bored, and without blowing your calorie budget. These seven recipes are light, packed with protein, and big on flavor—so you actually want to cook them again. We’re talking juicy, zesty, spicy, saucy goodness that comes together fast and fits weekday life.

Each dish keeps calories in check with smart cooking methods like grilling, baking, and air frying, plus lots of fresh herbs, citrus, and spice to keep things exciting. Ready to level up dinner? Let’s cook.

1. Lemon-Herb Greek Chicken Bowls That Taste Like Sunshine

If you want clean, bright flavor that still feels satisfying, this is it. The citrus-herb marinade makes the chicken extra juicy, and the toppings turn it into a full, balanced bowl. Great for meal prep and the kind of lunch you’ll actually look forward to.

Ingredients:

• 1 1/2 lbs boneless, skinless chicken breasts, thinly sliced
• 2 tbsp extra-virgin olive oil
• Zest and juice of 1 large lemon
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 1/2 tsp ground cumin
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 cups cooked cauliflower rice or 1 1/2 cups cooked quinoa (your call)
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1/4 small red onion, thinly sliced
• 1/2 cup nonfat plain Greek yogurt
• 1 tbsp fresh dill, chopped (plus extra for garnish)
• 1 tsp red wine vinegar

Instructions:

1. Whisk the olive oil, lemon zest and juice, garlic, oregano, thyme, cumin, salt, and pepper. Toss with chicken and marinate 20–30 minutes.
2. Heat a grill pan or skillet over medium-high. Cook chicken 3–4 minutes per side until golden and cooked through.
3. In a small bowl, mix Greek yogurt, dill, and red wine vinegar. Season with a pinch of salt.
4. Build bowls: base of cauliflower rice or quinoa, then chicken, tomatoes, cucumber, and red onion. Finish with a dollop of yogurt sauce and extra dill.

Pro tip: Add olives or a few crumbles of feta if you have calories to spare. For meal prep, keep the yogurt sauce separate until serving to keep things fresh.

2. Chili-Lime Air Fryer Chicken Tacos That Bring the Heat

Fast, fiery, and totally addictive. The air fryer makes the chicken tender with slightly crisp edges, and the limey slaw cools everything down. Taco night just got a protein upgrade.

Ingredients:

• 1 lb boneless, skinless chicken tenders or breasts, cut into strips
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp kosher salt
• 1/8 tsp cayenne (optional)
• Juice and zest of 1 lime
• 8 small corn tortillas
• 2 cups shredded cabbage or coleslaw mix
• 2 tbsp nonfat Greek yogurt
• 1 tbsp light mayo or extra Greek yogurt
• 1 tsp honey or agave
• Fresh cilantro, chopped
• Hot sauce or salsa, to taste

Instructions:

1. Toss chicken with olive oil, chili powder, smoked paprika, cumin, garlic powder, onion powder, salt, cayenne, lime zest, and half the lime juice.
2. Air fry at 380°F (193°C) for 8–10 minutes, shaking halfway, until cooked through and lightly charred on the edges.
3. Make slaw: toss cabbage with Greek yogurt, light mayo, honey, remaining lime juice, and a pinch of salt.
4. Warm tortillas, then load with chicken, slaw, cilantro, and hot sauce or salsa.

Serve it with: A quick side of black beans or grilled corn. Want extra protein? Add a spoonful of refried beans to each taco—seriously satisfying.

3. One-Pan Balsamic Chicken and Veggies You’ll Make on Repeat

Sheet pan dinner = minimal dishes, maximum payoff. The balsamic glaze caramelizes beautifully, and you get a rainbow of veggies in every bite. Perfect for a weeknight when you want something cozy but light.

Ingredients:

• 1 1/2 lbs boneless, skinless chicken breasts
• 1 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tbsp Dijon mustard
• 2 tsp honey
• 2 garlic cloves, minced
• 1 tsp dried Italian seasoning
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 small red onion, cut into wedges
• 1 cup cherry tomatoes
• Fresh basil, for garnish (optional)

Instructions:

1. Preheat oven to 425°F (218°C). Line a sheet pan with parchment.
2. Whisk olive oil, balsamic, Dijon, honey, garlic, Italian seasoning, salt, and pepper.
3. Place chicken on the pan and brush with half the glaze. Toss veggies with remaining glaze and spread around the chicken.
4. Roast 18–22 minutes, until chicken hits 165°F (74°C) and veggies are tender with caramelized edges.
5. Rest chicken 5 minutes, slice, and garnish with basil.

Make it yours: Swap broccoli for asparagus or green beans. Serve with a scoop of farro or cauliflower mash if you want extra volume for minimal calories.

4. Ginger-Garlic Chicken Lettuce Cups That Crunch Like Crazy

Big flavor, low calories, and that addictive crunchy bite—these lettuce cups are a weeknight win. The sauce is savory-sweet with just enough heat, and the whole thing comes together fast in one skillet.

Ingredients:

• 1 lb ground chicken (98% lean if possible)
• 1 tsp sesame oil
• 1 tbsp neutral oil (avocado or canola)
• 1 small onion, finely diced
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 red bell pepper, finely diced
• 1 cup finely chopped mushrooms (optional, adds volume)
• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp hoisin sauce (or sugar-free if preferred)
• 1–2 tsp sriracha (to taste)
• 1 head butter lettuce or romaine hearts, leaves separated
• 2 scallions, thinly sliced
• 1 tbsp toasted sesame seeds (optional)
• Lime wedges, for serving

Instructions:

1. Heat sesame and neutral oil in a large skillet over medium-high. Add onion and cook 2 minutes. Stir in garlic and ginger, cook 30 seconds.
2. Add ground chicken, breaking it up until cooked through and lightly browned.
3. Stir in bell pepper and mushrooms. Cook 3–4 minutes until tender.
4. Add soy sauce, rice vinegar, hoisin, and sriracha. Simmer 1–2 minutes to thicken.
5. Spoon into lettuce leaves and top with scallions, sesame seeds, and a squeeze of lime.

Shortcut: Meal prep the filling and pack lettuce separately. Add chopped water chestnuts if you want extra crunch without many calories.

5. Spicy Yogurt-Marinated Tandoori-Style Chicken With Cucumber Raita

All the bold, smoky-spiced vibes with a light, high-protein twist. The yogurt locks in moisture so the chicken stays tender, and the raita cools the heat just right. Great for the grill or oven—no tandoor needed.

Ingredients:

• 1 1/2 lbs boneless, skinless chicken thighs, trimmed
• 3/4 cup nonfat plain Greek yogurt
• 2 tbsp lemon juice
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 tsp paprika
• 1/2 tsp turmeric
• 1/2–1 tsp cayenne or Kashmiri chili powder (to taste)
• 1/2 tsp kosher salt
• 1 tbsp olive oil (optional, for brushing)

For the Cucumber Raita:

• 1 cup nonfat plain Greek yogurt
• 1/2 cup finely diced cucumber
• 1 tbsp chopped fresh mint or cilantro
• Pinch of salt and squeeze of lemon

Instructions:

1. Mix yogurt, lemon juice, garlic, ginger, coriander, cumin, paprika, turmeric, cayenne, and salt. Coat chicken and marinate 30 minutes (or up to 8 hours).
2. For oven: preheat to 450°F (232°C). Line a sheet pan with foil and a rack. Arrange chicken and roast 18–22 minutes, broiling the last 2–3 minutes for char.
3. For grill: preheat to medium-high, oil grates, and grill 5–7 minutes per side until charred and cooked through.
4. Stir together raita ingredients.
5. Rest chicken 5 minutes, then slice and serve with raita.

Serve with: A quick tomato-cucumber salad or roasted cauliflower. If you need carbs, add a small portion of brown basmati rice—it plays nice with the spices.

6. Caprese Stuffed Chicken That Feels Fancy but Stays Light

Melty mozzarella, sweet tomatoes, and basil tucked inside juicy chicken—this one feels special but won’t weigh you down. The balsamic drizzle ties it all together. Date-night vibes on a Tuesday.

Ingredients:

• 4 small boneless, skinless chicken breasts
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• 4 oz part-skim mozzarella, sliced
• 1 cup grape tomatoes, halved
• 12 fresh basil leaves
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tsp honey (optional)

Instructions:

1. Preheat oven to 400°F (204°C). Cut a pocket into the side of each breast without slicing through.
2. Season chicken all over with salt, pepper, garlic powder, and Italian seasoning.
3. Stuff each with mozzarella, a few tomato halves, and basil leaves. Secure with toothpicks if needed.
4. Heat olive oil in an oven-safe skillet over medium-high. Sear chicken 2–3 minutes per side until golden.
5. Transfer skillet to oven and bake 12–16 minutes, until internal temp reaches 165°F (74°C).
6. Whisk balsamic with honey and drizzle over the chicken before serving.

Ideas: Add a bed of garlicky zucchini noodles or a peppery arugula salad. If you want extra tomatoes, roast a handful on the side—they get jammy and perfect.

7. Sesame Miso Chicken Stir-Fry That Beats Takeout

Fast, balanced, and glossy with a savory-sweet sauce—this stir-fry hits every craving. Loads of veggies keep it light, and the miso adds a deep umami note that tastes restaurant-level.

Ingredients:

• 1 lb boneless, skinless chicken breast, thinly sliced
• 1 tbsp cornstarch
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 tbsp avocado oil (or other high-heat oil)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 small carrot, julienned
• 1 cup snap peas
• 2 garlic cloves, minced
• 1 tsp fresh ginger, grated

For the Sauce:

• 1 tbsp white miso paste
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey or maple syrup
• 1/2 cup low-sodium chicken broth or water
• 1 tsp cornstarch
• Pinch red pepper flakes (optional)

Instructions:

1. Toss chicken with cornstarch, soy sauce, and sesame oil. Set aside 10 minutes.
2. Whisk sauce ingredients until smooth.
3. Heat avocado oil in a large skillet or wok over high heat. Stir-fry chicken 3–4 minutes until just cooked; transfer to a plate.
4. Add broccoli, bell pepper, carrot, and snap peas. Stir-fry 3–4 minutes, adding a splash of water if needed. Stir in garlic and ginger for 30 seconds.
5. Return chicken to the pan. Pour in sauce and toss until thickened and glossy, about 1–2 minutes.

Serve smart: Spoon over steamed cauliflower rice to keep it ultra-light, or add a half-cup of cooked brown rice for a higher-energy meal. Sprinkle with toasted sesame seeds if you’re feeling fancy.

How to Keep These Recipes Low-Calorie and High-Protein

Want to riff without losing the healthy balance? Easy. Stick to lean cuts (breasts or trimmed thighs), use bold spices and acids (lemon, vinegar, miso) for flavor without calorie creep, and cook with light methods like grilling, air frying, and roasting.

• Lean dairy like nonfat Greek yogurt adds creaminess plus protein.
• Load half the plate with veggies for volume and fiber.
• If you need carbs, add small portions of whole grains—quinoa, farro, brown rice.
• Season aggressively with herbs, citrus, and spice. Flavor is free.

Meal Prep Tips So You Actually Eat What You Cook

• Double the protein and switch up the sides. Yesterday’s Greek chicken becomes today’s pita wrap.
• Store sauces separately to keep textures on point.
• Pre-chop veggies and marinate chicken the night before—dinner practically makes itself.
• Aim for 3–4 day freshness in the fridge; freeze cooked chicken in portions for quick future meals.

You’ve got seven light, protein-packed chicken recipes ready to save your week. Pick one for tonight, prep another for lunches, and rotate the rest when boredom strikes. Trust me, eating healthy doesn’t have to be complicated—or bland. Go grab that chicken and let’s make something delicious.