8 Healthy Chicken Recipes Under 400 Calories You’ll Crave Every Week

By Brandon D / October 6, 2025

Craving something cozy and delicious that won’t mess with your goals? You’re in the right kitchen. These eight chicken recipes are fast, flavorful, and each clocks in under 400 calories per serving. Think juicy, herby, and saucy—without the heavy stuff. Perfect for weeknights, meal prep, or when you want something that tastes way fancier than it is.

Ready to cook smarter (and tastier)? Let’s dive in.

1. Zesty Lemon-Herb Chicken Skillet That Tastes Like Sunshine

This bright, garlicky chicken is a 20-minute wonder. The lemon, parsley, and a touch of olive oil make it fresh and vibrant, and it’s fantastic over greens or cauliflower rice. It’s the kind of dish that makes Tuesday feel like a mini vacation.

Ingredients:

• 1 lb boneless, skinless chicken breasts, thinly sliced
• 1 tbsp extra-virgin olive oil
• 3 cloves garlic, minced
• Zest of 1 lemon
• Juice of 1 large lemon (about 3 tbsp)
• 1 tsp Dijon mustard
• 1 tsp honey
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional)
• 1/4 cup low-sodium chicken broth
• 2 tbsp chopped fresh parsley
• Lemon wedges, for serving

Instructions:

1. Pat the chicken dry and season with salt, pepper, and oregano.
2. Heat olive oil in a large skillet over medium-high. Sear chicken 3–4 minutes per side until golden and cooked through. Transfer to a plate.
3. Lower heat to medium. Add garlic and lemon zest; sauté 30 seconds until fragrant.
4. Whisk in chicken broth, lemon juice, Dijon, and honey. Simmer 2 minutes to reduce slightly.
5. Return chicken to skillet and toss in sauce for 1 minute. Sprinkle with parsley and a pinch of red pepper flakes if using.

Serve with arugula, roasted asparagus, or quinoa. Want it creamier without the calories? Stir in 2 tbsp plain Greek yogurt off heat. Swap parsley for basil in summer—seriously, it sings.

2. Crispy Baked Paprika Chicken Tenders With Yogurt Ranch

Skip the fryer and keep the crunch. These baked tenders are smoky, crispy outside and juicy inside, with a light yogurt ranch that you’ll want to drizzle on everything. Kid-friendly, meal-prep-friendly, and game-night-approved.

Ingredients:

• 1 lb chicken breast, cut into 1-inch-wide tenders
• 1 large egg
• 1 tbsp water
• 1 cup panko breadcrumbs
• 1/3 cup finely grated Parmesan
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 2 tsp olive oil (drizzled)

Yogurt Ranch:

• 1/2 cup nonfat plain Greek yogurt
• 1 tbsp lemon juice
• 1/2 tsp dried dill
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1–2 tbsp water to thin
• Pinch of salt and pepper

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment and set a wire rack on top if you have one.
2. Whisk egg with water in a shallow bowl. In another bowl, mix panko, Parmesan, smoked paprika, garlic powder, onion powder, salt, and pepper.
3. Dip chicken in egg, then press into panko mixture to coat well. Arrange on the rack. Drizzle or mist with olive oil.
4. Bake 12–15 minutes, flipping halfway, until golden and cooked through.
5. Stir yogurt ranch ingredients together, thinning to desired consistency.

Serve with carrot sticks, a crunchy slaw, or a mixed greens salad. Swap smoked paprika for chili powder for a little kick, or go lemon-pepper with extra zest. Pro tip: Toast panko in a dry skillet first for extra crunch.

3. Creamy Tuscan Chicken Lightened Up (No Heavy Cream Needed)

Yes, you can have the silky, sun-dried tomato and spinach vibes without a calorie bomb. This version leans on broth and a touch of Greek yogurt for that creamy finish. It’s cozy, dreamy, and totally weeknight-worthy.

Ingredients:

• 1 lb chicken breast cutlets (or breasts halved horizontally)
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp Italian seasoning
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1/4 cup sun-dried tomatoes, chopped (oil-packed, drained)
• 1/2 cup low-sodium chicken broth
• 1/3 cup unsweetened almond milk or low-fat milk
• 1 tsp cornstarch mixed with 1 tsp water (slurry)
• 2 cups baby spinach
• 2 tbsp plain Greek yogurt
• 1 tbsp grated Parmesan (optional but lovely)
• Fresh basil, torn (optional)

Instructions:

1. Season chicken with salt, pepper, and Italian seasoning. Heat olive oil in a large skillet over medium-high and sear 3–4 minutes per side. Transfer to a plate.
2. Reduce heat to medium. Add garlic and sun-dried tomatoes; cook 1 minute.
3. Stir in broth and milk; bring to a gentle simmer. Whisk in cornstarch slurry and simmer 1–2 minutes until slightly thickened.
4. Stir in spinach to wilt. Off heat, swirl in Greek yogurt (and Parmesan if using).
5. Return chicken to the pan and coat in the sauce. Top with fresh basil.

Serve over zucchini noodles, spaghetti squash, or a small portion of whole-grain pasta. Add mushrooms for umami. If you like more tang, splash in a teaspoon of white wine vinegar at the end.

4. Ginger-Garlic Chicken Lettuce Wraps With Crunchy Veg

Think takeout energy, but lighter and faster. These lettuce wraps are savory-sweet with sesame, ginger, and a little heat. They’re interactive, fun, and ridiculously fresh.

Ingredients:

• 1 lb ground chicken (93–96% lean)
• 1 tsp sesame oil
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1/2 cup finely diced red bell pepper
• 1/2 cup water chestnuts, drained and diced
• 3 green onions, thinly sliced
• 1 head butter or romaine lettuce, leaves separated

Sauce:

• 3 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp hoisin sauce
• 1 tsp honey
• 1 tsp sriracha (optional)

Instructions:

1. Whisk sauce ingredients in a small bowl and set aside.
2. Heat sesame oil in a large skillet over medium-high. Add ground chicken, breaking it up, and cook until no longer pink, 5–6 minutes.
3. Add garlic, ginger, and bell pepper; cook 2 minutes.
4. Stir in sauce and water chestnuts; simmer 2 minutes to meld flavors. Toss in most of the green onions.
5. Spoon into lettuce leaves. Top with remaining green onions.

Serve with lime wedges and a sprinkle of toasted sesame seeds. Add shredded carrots or cucumber sticks for extra crunch. Meal prep tip: Pack the filling and lettuce separately so it stays crisp.

5. Sheet-Pan Harissa Chicken With Roasted Veg And Lemon

One pan, huge flavor. Harissa brings a warm, smoky kick that makes simple chicken and veggies taste restaurant-level. It’s the weeknight hero that leaves you with almost no dishes.

Ingredients:

• 1 lb boneless, skinless chicken thighs, trimmed
• 2 tbsp harissa paste (mild or hot)
• 1 tbsp olive oil
• 1 tsp honey
• 1/2 tsp ground cumin
• 1/2 tsp sea salt
• 1 lemon, thinly sliced
• 2 cups cauliflower florets
• 1 red onion, cut into wedges
• 1 red bell pepper, sliced
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment.
2. In a bowl, mix harissa, olive oil, honey, cumin, and salt. Toss half with the chicken and half with the veggies.
3. Spread veggies and chicken on the sheet pan. Tuck lemon slices around.
4. Roast 20–25 minutes, flipping once, until chicken is cooked through and veggies are tender with charred edges.
5. Garnish with parsley and an extra squeeze of lemon.

Serve with a scoop of couscous or a handful of arugula. Mild harissa keeps it family-friendly; add chili flakes if you like it spicy. Leftovers shine in a grain bowl with a dollop of yogurt.

6. Coconut-Lime Chicken Soup That Feels Like A Spa Day

Light, soothing, and fragrant, this soup brings creamy coconut vibes without being heavy. It’s loaded with mushrooms, tender chicken, and bright lime—comforting but not nap-inducing.

Ingredients:

• 1 tsp coconut oil
• 1 small onion, thinly sliced
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 6 oz mushrooms, sliced (cremini or shiitake)
• 4 cups low-sodium chicken broth
• 1 can (13.5 oz) light coconut milk
• 1 lb chicken breast, thinly sliced
• 1 tbsp fish sauce (or extra soy for vegetarian adaptation)
• 1 tbsp low-sodium soy sauce or tamari
• Juice of 1–2 limes (to taste)
• 1 small red chili, sliced (optional)
• 1 cup baby spinach or bok choy, chopped
• Fresh cilantro, chopped, for topping

Instructions:

1. Warm coconut oil in a pot over medium. Sauté onion 3 minutes until translucent. Add garlic and ginger; cook 30 seconds.
2. Add mushrooms; cook 3 minutes until softened.
3. Pour in chicken broth and coconut milk; bring to a gentle simmer.
4. Add chicken slices and simmer 6–8 minutes until cooked through.
5. Season with fish sauce, soy, and lime juice. Stir in chili and greens just until wilted.
6. Top with cilantro and taste for more lime or salt.

Serve with a wedge of lime and a few basil leaves if you have them. Want more body? Add spiralized zucchini or a handful of cooked brown rice. Pro tip: Don’t boil hard after adding the chicken—keep it gentle for tender bites.

7. Balsamic Berry Chicken Salad That’s Surprisingly Savory

Juicy chicken, sweet-tart berries, crunchy nuts, and a tangy balsamic pop—this salad is balance in a bowl. It’s colorful, satisfying, and doesn’t taste like “diet food,” promise.

Ingredients:

• 10 oz mixed salad greens
• 1 lb chicken breast, grilled or pan-seared and sliced
• 1 cup strawberries, sliced
• 1/2 cup blueberries
• 1/4 small red onion, thinly sliced
• 1/4 cup crumbled goat cheese or feta
• 2 tbsp sliced almonds or chopped walnuts, toasted

Dressing:

• 2 tbsp balsamic vinegar
• 1 tbsp extra-virgin olive oil
• 1 tsp Dijon mustard
• 1 tsp honey
• Pinch of salt and pepper

Instructions:

1. Whisk dressing ingredients until emulsified.
2. Arrange greens, chicken, berries, red onion, cheese, and nuts in a large bowl or on a platter.
3. Drizzle with dressing and toss gently just before serving.

Great with grilled corn in summer or orange segments in winter. Swap goat cheese for shaved Parmesan, or add cucumber for extra crunch. If meal prepping, pack dressing separately to keep the greens crisp.

8. Garam Masala Grilled Chicken With Cucumber Raita

Warm spices, smoky grill marks, and a cooling yogurt raita—this is flavor fireworks under 400 calories. It’s simple enough for weeknights but special enough for guests.

Ingredients:

• 1 lb chicken breast cutlets
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 1/2 tsp garam masala
• 1/2 tsp ground coriander
• 1/2 tsp ground cumin
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 clove garlic, grated

Cucumber Raita:

• 3/4 cup plain low-fat Greek yogurt
• 1/2 cup cucumber, grated and squeezed dry
• 1 tbsp fresh mint or cilantro, chopped
• Pinch of salt and pepper
• Squeeze of lemon

Instructions:

1. Whisk olive oil, lemon juice, garam masala, coriander, cumin, salt, pepper, and garlic. Toss with chicken and marinate 15–30 minutes.
2. Preheat grill or grill pan over medium-high. Oil grates lightly.
3. Grill chicken 3–4 minutes per side until cooked through with nice char.
4. Stir raita ingredients together while chicken rests 5 minutes.

Serve with a quick tomato-cucumber salad or blistered green beans. Want it sheet-pan style? Roast at 425°F for 15–18 minutes. Add a sprinkle of chili powder for heat or a handful of chopped pistachios for crunch if calories allow.

A Few Notes On Staying Under 400 Calories

These portions are designed for balanced plates—think lots of veggies, modest grains, and smart fats. If you’re tracking closely, measure oils and dressings and round out the plate with low-calorie sides like greens or roasted veg. Flavor bombs like citrus, vinegar, spices, and fresh herbs make every bite pop without piling on calories—trust me, they’re your best friends.

There you have it: eight vibrant, satisfying chicken dinners that won’t weigh you down. Pick one for tonight, batch a couple for the week, and keep the rotation fresh. Your weeknight dinners just got a whole lot easier—and tastier.