Chicken is a versatile and accessible protein source, making it a staple in many households. For those seeking healthy and affordable meal options, chicken provides a fantastic foundation. As a Registered Dietitian, chicken is a go-to protein. Whether you're a busy parent, a fitness enthusiast, or simply looking for nutritious meals, these recipes offer a variety of flavors and cooking methods to suit any lifestyle.
Why Chicken is a Great Choice
When it comes to high-protein meals, chicken is a staple. It’s budget-friendly, super versatile, and packed with the protein needed to stay energized and support fitness goals. Chicken is a quick, versatile and kid-friendly protein source. Getting 30 to 50 grams of protein in each meal helps stay full and support strength workouts.
Essential Tips for Cooking Chicken
To bake chicken without drying it out, cook it at a moderate temperature (around 375°F) and remove it from the oven as soon as it reaches the safe internal temperature-165°F for breasts, 175°F for thighs. You can also keep it juicy by marinating beforehand or baking it with a bit of broth or olive oil.
Budget-Friendly Chicken Recipes
Here are some budget-friendly chicken recipes to keep you full and happy:
Creamy Chicken and Rice Soup
Cost: $9.55 recipe / $1.19 serving
Read also: Is Beef Tallow a Good Moisturizer?
This Creamy Chicken and Rice Soup recipe is chock full of fresh vegetables, hearty wild rice, and a light but creamy broth.
Crockpot Chicken Tetrazzini
Cost: $12.27 recipe / $2.05 serving
This Crockpot Chicken Tetrazzini recipe is made from scratch with chicken, mushrooms, and pasta in a creamy sauce.
Chicken Noodle Soup
Cost: $11.11 recipe / $1.39 serving
This is the BEST easy Homemade Chicken Noodle Soup recipe.
Read also: Delicious Pasta on a Budget
Chicken Schnitzel
Cost: $9.94 recipe / $2.49 serving
This easy Chicken Schnitzel recipe uses chicken breasts, panko, Parmesan, and eggs for cutlets that fry up golden and crispy.
Sheet Pan Honey Mustard Chicken and Veggies
Cost: $8.45 recipe / $2.11 serving
This Sheet Pan Honey Mustard Chicken and Veggies is a family favorite!
Chipotle Honey Chicken
Cost: $7.48 recipe / $1.25 serving
Read also: Delicious and Affordable Meals
The marinade for this sweet, smoky, and spicy Honey Chipotle Chicken is simple and delicious! It's an easy and flavorful dinner main dish!
Grilled Honey Lime Chicken
Cost: $5.73 recipe / $1.43 serving
Make this Grilled Honey Lime Chicken using chicken thighs and a simple marinade.
Chicken Burger
Cost: $6.36 recipe / $1.59 serving
These juicy Ground Chicken Burgers are easy to make, budget-friendly, and perfect for grilling.
Grilled Teriyaki Chicken Kebabs
Cost: $6.60 recipe / $1.65 serving
Grilled Teriyaki Chicken Kebabs made easy with a quick homemade sauce, juicy chicken, and big flavor.
Dry Rubbed Grilled Drumsticks and Thighs
Cost: $7.51 recipe / $1.07 serving
This easy Dry Rubbed Grilled Drumsticks and Thighs recipe makes flavorful grilled chicken with minimal effort.
Flavorful and Easy Chicken Recipes
Honey Garlic Chicken
This healthy Honey Garlic Chicken recipe has been a favorite on the blog for YEARS. It’s so packed with delicious flavor, and kids love it as much as grown ups. Simple yet packed with flavor, this garlic and ginger chicken recipe shows off chicken cooked in a garlic, honey, ginger sauce.
Chicken Skewers
These juicy Chicken Skewers are so easy and delicious, delivering serious flavor with minimal effort. Juicy chicken thighs are marinated in garlic, butter, herbs, and a hit of Parmesan, then grilled, baked, or air-fried to golden perfection.
Chicken Broccoli Casserole
This Chicken Broccoli Casserole is so comforting and hearty. It’s a one-skillet meal that you can bake up in the oven with some olive oil or butter-toasted breadcrumbs.
Ground Chicken Burgers
These Ground Chicken Burgers are next-level juicy-no dry, rubbery patties here. The mix is balanced for max moisture and flavor, so they cook up tender every time.
Chicken Tikka
This chicken tikka is a flavorful Indian-inspired dish featuring yogurt-marinated chicken pieces spiced with ginger, garlic, and garam masala, baked to a juicy perfection. You will never get tired of making this recipe!
Crockpot Pulled Chicken Tacos
These Crockpot Pulled Chicken Tacos are so easy and flavorful, and hands off for most of the time! Pile up your tacos with lots of shredded cabbage, sliced radishes, avocado, tomatoes and/or lettuce to maximize the veggie count. These baked crispy chicken tacos deliver crunchy deliciousness without frying. The juicy ground chicken filling is a highlight.
Coconut Curry Chicken
Creamy and rich, this coconut curry chicken is simmered with coconut milk, aromatic spices, and tender chicken for a dish full of warmth and depth.
Thai Red Curry Chicken
What I love about this super quick and easy, one-pan Thai red curry chicken is that you can LOAD it up with vegetables. It’s delicious with eggplant, zucchini, mushrooms, spinach, and/or red bell peppers. The spicy coconut sauce is so comforting.
Chicken and Broccoli
A simple, healthy, and delicious dish, this chicken and broccoli recipe combines perfectly cooked chicken with tender-crisp broccoli.
Gochujang Chicken
This Gochujang Chicken was one of the top recipes for a loooong time. It’s quick, easy, and SO packed with flavor. It’s got takeout vibes while being a lighter option. Serve with simple steamed green beans to up the veg.Add red pepper flakes if you like it extra spicy!
Lemon Chicken with Mushrooms
Brimming with lemon and mushrooms, this flavor-packed one-pot wonder is a family favorite.
Crockpot Chicken Noodle Soup
When it is soup season, I like to mix wholesome, nutrient-dense soups loaded with protein for easy weeknight dinners and lunches. Brothy and light, but still satisfying and cozy, this flavor-packed Crockpot Chicken Noodle Soup recipe is a must-try.
Chicken Noodle Soup with Spaghetti Squash Noodles
Chicken noodle soup with spaghetti squash noodles is a low-carb twist on classic chicken noodle soup that features tender spaghetti squash as noodles paired with ground chicken, celery, and carrots in a flavorful broth. It’s great to have a big batch ready in the refrigerator that you can microwave for easy lunches all week.
Green Chicken Chili
Green Chicken Chili is a warming bowl of shredded chicken, green salsa, and beans with spices.
Avgolemono Soup
Avgolemono is a classic lemon chicken orzo soup that offers pure comfort in every spoonful! This vibrant, flavorful dish combines tender orzo and a generous squeeze of lemon juice.
Quick and Easy Chicken Recipes for Busy Days
Here are the healthy chicken recipes I make on a weekly basis, for quick and easy lunches, or emergency dinners when all I’ve got is 15 minutes.
Air Fryer Chicken Breast
With this air fryer chicken recipe, you can skip the thawing time and cook frozen chicken breasts straight from the freezer in the air fryer, resulting in juicy, perfectly cooked chicken with a crispy exterior. Serve it with your favorite veggie sides.
Air Fryer Chicken Thighs
Tender and juicy boneless chicken thighs are cooked to crispy perfection in the air fryer, making for a quick and flavorful dinner.
Curry Chicken Salad
Make crunchy, tasty salads with chicken as the hero. This curry chicken salad is perfect for meal prep. Make up a batch and keep it on hand to top salads or pop into pita bread for delicious and flavorful protein mid-week.
Sesame Chicken Salad
This vibrant sesame chicken salad is loaded with crisp, fresh vegetables, tender chicken, and a zesty sesame ginger dressing.
Chinese Chicken Salad
This Chinese chicken salad from The Cozy Cook features an incredible homemade dressing and comes together effortlessly with fresh lettuce, cabbage, chicken, and crunchy toppings.
One-Pan Garlic Butter Chicken
One-Pan Garlic Butter Chicken is an easy dinner made in under 20 minutes and full of flavor! Chicken and asparagus cooked in in a flavorful garlic butter sauce. This healthy one-pan meal is low carb and Keto-friendly. Keep this easy chicken recipe in your best recipe box for busy weeknights. This chicken recipe is one that the whole family loves! This chicken recipe is simple but full of flavor. Healthy but still tastes like comfort food. The seasonings are simple: salt, pepper, onion powder, and garlic powder.
Chicken Thighs vs. Chicken Breasts
Chicken breasts have more protein than chicken thighs-one 3-ounce cooked chicken breast has about 26 grams of protein, while the same amount of cooked chicken thigh has about 21 grams. Chicken thighs are higher in calories and fat, but also a good source of protein and essential nutrients like niacin, vitamin B-6, and phosphorus.
Many cooks lean towards cooking with chicken thighs much more frequently, especially for one-pan or sheet pan meals as they never dry out.
Shredded Chicken: A Versatile Staple
Shredded chicken is a staple protein. Place 5-6 chicken breasts in the crockpot, then pour in about half to one cup of Kettle & Fire Bone Broth. Keep the seasoning light with just a dash of salt and pepper so the chicken can easily be used in a variety of meals throughout the week-though you can always spice it up to your liking. Let it cook on low for 8-10 hours until it’s tender, juicy, and basically falling apart.
Tailoring Recipes to Your Needs
High-Protein Meal Plan
To reach your goals, you typically follow a high protein meal plan that divides your protein across three meals. For example, if your goal is 130 grams of protein per day, aim for at least 30 grams of protein per meal. And I highly suggest front-loading your day with a high protein breakfast. Personally, I don’t count calories, but I do aim for at least 2,000 calories per day.
Step-by-Step Cooking Example: One-Pan Garlic Butter Chicken
Here’s a step-by-step guide for One-Pan Garlic Butter Chicken: