For those aiming to manage their weight and build or maintain muscle, incorporating high-protein meals into their diet is essential. Chicken, a versatile and lean protein source, can be a cornerstone of such a diet. The key is to prepare chicken in a way that is both delicious and conducive to your health goals. This article explores a variety of high-protein chicken recipes that are not only easy to make but also family-friendly and packed with flavor.
The Importance of Protein
Protein plays several crucial roles in the body, especially for those focused on fitness and weight management:
- Muscle Maintenance and Growth: Protein is essential for building and maintaining muscle mass and promotes muscle growth when strength training.
- Repair: The body uses protein to build and repair tissue.
A practical approach to ensure adequate protein intake involves incorporating at least 30-35 grams of protein into each main meal. For instance, consuming three meals with 30 grams of protein each provides 90 grams of protein. If the daily goal is 130 grams, the remaining 40 grams can be supplemented through snacks, such as a scoop of protein powder containing 20+ grams of protein.
Generally, it's recommended to consume 0.8-1% of your body weight in grams of protein daily. For example, someone weighing 150 pounds should aim for 120-150 grams of protein per day.
Featured High-Protein Chicken Recipes
Here are some delicious and easy-to-make high-protein chicken recipes:
Read also: High-Fiber Diet for Better Health
Creamy Chicken Enchilada Soup
This nutritious and flavorful soup combines the taste of enchiladas with the creamy texture of cream cheese and Greek yogurt. It’s a delightful way to enjoy a protein-packed meal.
Cajun Chicken and Broccoli Alfredo
Featuring fresh broccoli, spicy homemade Cajun seasoning, tender chicken, and a lightened-up creamy Alfredo sauce, this dish is a flavorful and healthy option.
Chicken and Waffle Casserole
This casserole offers a delightful sweet and savory combination, perfect for a weekend brunch. Crispy chicken and toasted waffles are baked in a cheesy casserole, providing 25g of protein per serving.
Gluten-Free Chicken Piccata
This easy weeknight recipe features tender chicken cooked in a creamy lemon juice butter sauce. Ready in under 30 minutes with minimal ingredients, it’s a quick and satisfying meal.
Mississippi Chicken Casserole
A comforting and flavorful chicken dinner that doesn’t rely on canned soup. This recipe is a great way to incorporate both protein and vegetables into a single dish.
Read also: Delicious High-Fiber Smoothie Recipes
Buffalo Chicken Pasta
Combining hot and spicy buffalo cream sauce with high-protein pasta, this dish is a flavorful and exciting option.
Instant Pot Chicken Gnocchi Soup
This soup features a creamy broth filled with ground chicken, nutritious veggies, and flavorful seasonings, all effortlessly made in an Instant Pot.
French Onion Chicken
With deep, rich flavors, this low-carb comfort food favorite features tender and juicy chicken cooked in a caramelized onion cheese sauce.
Instant Pot Chicken Spaghetti
Perfectly sauced and easy to make, this protein-loaded dish utilizes minimal ingredients and the Instant Pot for a quick and flavorful meal.
Buffalo Chicken Rice Bowl
Ideal for meal prep, this rice bowl is high in protein and features a creamy buffalo sauce. The rice and cauliflower base makes it a satisfying and healthy option for lunches throughout the week.
Read also: Explore the pros and cons of a high metabolism diet
Ground Chicken Sloppy Joes
These quick and easy sloppy joes ditch the sugar-packed ketchup for a healthier and equally delicious alternative.
Chicken Teriyaki Pineapple Bowl
Quick, easy, and perfect for meal prep, this bowl combines savory sauce, crisp vegetables, and tender ground chicken for a satisfying meal.
Ground Chicken Stir Fry
This recipe proves that healthy weeknight dinners don’t have to be boring, offering a flavorful and protein-packed alternative to plain chicken.
Air Fryer Blackened Chicken
Spicy and flavorful, this chicken is a versatile option for easy meal prep, perfect for adding to various dishes throughout the week.
Air Fryer Sweet and Sour Chicken
A quick and easy recipe with a homemade sweet and sour sauce that satisfies takeout cravings while remaining healthy.
Instant Pot Chicken Stroganoff
A rich and easy high-protein meal ready in less than 30 minutes, perfect for a quick and satisfying dinner.
Air Fryer Teriyaki Chicken
Sticky, sweet, and better than takeout, this teriyaki chicken is ready in under 30 minutes and pairs well with rice or steamed vegetables.
Garlic Parmesan Chicken Pasta
A simple weeknight comfort food that the whole family will love, this dish features roasted garlic for a gourmet feel while remaining quick and easy to prepare.
California Chicken Salad
This creamy, crunchy, and sweet salad is a great meal prep option, perfect for serving with bread, buns, in a salad, or as a dip with chips or crackers.
Blackened Chicken Tacos
Spicy and sweet, these tacos are an easy-to-make summer staple or weeknight dinner that the whole family will enjoy.
Creamy Chicken and Veggie Casserole
A comforting and nutritious casserole that makes busy weeknights easier and more delicious.
Blackened Chicken Alfredo
Pasta perfection, combining the flavors of blackened chicken with a creamy Alfredo sauce for a satisfying and protein-rich meal.
Healthy Sesame Chicken Meal Prep
This quick recipe is made with simple ingredients you might already have and takes less than 20 minutes to make. The recipe starts with a healthy sesame chicken sauce, and adding hot sauce can give it a little heat.
Honey Garlic Chicken Recipe
This recipe is juicy and tasty, loaded with protein and fiber, and ready in 30 minutes. It features juicy and tender chicken bites, cooked in with a delicious honey garlic sauce and then served with sauteed broccoli on a bed of cooked quinoa.
Tips for Cooking Juicy Chicken Breast
Many people struggle with cooking chicken breast without drying it out. Here are some tips to ensure flavorful and juicy results:
- Brine it: Soak the chicken breasts in a mixture of salt and water for at least 15 minutes before cooking.
- Marinate it: Let the chicken marinate for at least 30 minutes, but ideally, up to 24 hours for maximum taste.
- Pound it: If the chicken breasts are uneven in thickness, pound them with a meat mallet or rolling pin before cooking.
- Cook it right: Cooking chicken breasts at a high temperature for a short amount of time is key to getting that juicy texture.
- Let it rest: Let the breasts rest for at least 5-10 minutes before slicing or serving.
- Baking: 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.
- Searing and Baking: Sear the chicken breast and then bake it in the oven to ensure a crispy exterior and juicy interior.
- Cooking Temperature: 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.
Chicken Thighs vs. Chicken Breasts
While chicken breasts are often favored for their high protein and low-fat content, chicken thighs offer a different set of benefits:
- Protein Content: 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.
- Flavor and Moisture: Chicken thighs tend to be more flavorful and remain moist during cooking, making them ideal for one-pan or sheet pan meals.
- Nutrition: Higher in calories and fat, but also a good source of protein and essential nutrients like niacin, vitamin B-6, and phosphorus.
Marry Me Chicken Recipe with a Protein Boost
This one-pan wonder has plenty of luscious creamy sauce, tender chicken, and flavor for days. To boost the protein content, consider these adjustments:
- Protein-Boosting Swaps: Swap out low-sodium chicken broth for chicken bone broth and add cottage cheese to the sauce.
- Bring Out the Blender: Blend bone broth, heavy cream, cottage cheese, Parmesan, and sun-dried tomatoes to create a smooth sauce. Adding tomato paste adds acidity and gives the sauce a rosy hue.
- Use Quick-Cooking Chicken Cutlets: Thin chicken cutlets, dusted with flour and Italian seasoning, are golden brown and cooked through in about 10 minutes.
Ingredients:
- 3/4 cup chicken bone broth
- 1/2 cup heavy cream
- 1/4 cup whole milk cottage cheese
- 2 Tbsp. chopped sun-dried tomatoes
- 2 Tbsp. finely grated Parmesan, plus more for serving
- 1 tsp. tomato paste
- Kosher salt
- Freshly ground black pepper
- 4 (6-oz.) boneless, skinless chicken cutlets
- 2 Tbsp. all-purpose flour
- 1 tsp. Italian seasoning
- 2 Tbsp. extra-virgin olive oil
- 1 Tbsp. unsalted butter
- 2 garlic cloves, finely chopped
- 1/4 tsp. crushed red pepper flakes
- 1/2 cup fresh basil leaves, torn, plus more for serving
Directions:
- In a blender, puree broth, cream, cottage cheese, tomatoes, Parmesan, and tomato paste until smooth; season with salt and black pepper.
- Pat chicken dry; season all over with salt and black pepper. Sprinkle with flour and Italian seasoning, pressing with your fingers to adhere.
- In a large skillet over medium-high heat, heat oil. Working in batches if needed, cook chicken, turning halfway through, until browned on both sides, about 5 minutes per side. Transfer to a plate and let rest 5 minutes.
- In same skillet over medium-low heat, melt butter. Add garlic and red pepper flakes and cook, stirring and scraping browned bits from bottom of skillet, until fragrant, about 30 seconds.
- Return chicken and any accumulated juices to skillet. Pour sauce over. Add basil and cook, spooning sauce over chicken, until sauce has slightly thickened, 5 to 7 minutes; season with salt and black pepper.
- Divide chicken among plates.
Meal Prepping with Chicken
Planning meals and meal prepping can be key to staying on track with healthy eating habits. Here’s how to incorporate chicken into your meal prep:
- Shredded Chicken: A staple protein that can be used in a variety of meals throughout the week. Cook chicken breasts in a crockpot with bone broth and light seasoning until tender and juicy.
- Honey Garlic Chicken: Serve honey garlic chicken with veggies like broccoli, green beans, or Brussel sprouts, and a side of carbs like brown rice, quinoa, or roasted potatoes.
- California Chicken Salad: Store in airtight containers and grab on your way out the door in the morning to assemble your lunch when you’re ready.
- Buffalo Chicken Rice Bowl: This recipe is one that you won’t get tired of eating for lunch all week long with it’s rice and cauliflower base which to me is the most important part when it comes to meal prep.