These 5 Low Calorie Chicken Breast Recipes are just 189 calories and so easy to make! And with 5 yummy seasoning blends to choose from, it’s easy to make it different every week.
I like to make my own spice blends so that I can control what goes into them (and the amount of sodium) but you can absolutely get store bought if you prefer.
I also like to make this chicken as a meal prep to go atop salads, in wraps and sandwiches. So I make extra, especially when chicken is on sale.
Low Calorie Chicken Breast Recipes
What You’ll Find in this Article:
Ingredients for Healthy Chicken Breast Recipes
I really love making my own spice blends, so I have supplied 5 different blends to try. You can purchase premade from the store, or make your own. But you may want to check the ingredients in the spice blends as you likely have the ingredients already if you have a well stocked spice rack.
Low Calorie Chicken Breast Ingredients:
- Boneless Skinless Chicken Breasts – I based the nutrition off 4 ounce boneless skinless chicken breasts.
- Olive Oil Spray – my #1 tip for low calorie cooking. This gives a fine mist instead of a heavy drizzle.
- Homemade Spice Blends – making your own spice blends means you can control the ingredients and sodium. But store-bought is ok too!
Homemade Spice Blends:
Simple Chicken Spice Mix:
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons paprika
- 1 teaspoon salt
- 1 teaspoon pepper
4 More Homemade Spice Mixes:
- Italian Seasoning (plus 1 teaspoon each salt and pepper)
- Homemade Ranch Seasoning
- Taco Seasoning
- Homemade Seasoning Salt
How to Make Low Calorie Chicken Recipes
You can make these low calorie chicken breasts in the oven, on the stove top and on the grill. I have supplied directions for all 3 methods below!
Tools and Equipment:
- 9×13 Casserole Dish
- Measuring Spoons
How to Make Low Calorie Chicken Breasts:
Oven Directions:
- Preheat oven to 450 degrees, spray the bottom of a large casserole dish with olive oil spray.
- Sprinkle the chicken breasts with your chosen spice blend.
- Place the chicken breasts into the casserole dish and lightly spray the tips with olive oil spray.
- Bake chicken breasts for 15-18 minutes, until the juices run clear and the internal temp is 165 degrees.
Stovetop Directions:
- Preheat a grill pan over medium-high heat, and spray with olive oil.
- Sprinkle the chicken breasts with your chosen spice blend.
- Add the chicken breasts to the hot pan and cook for 7 minutes undisturbed.
- Flip and cook an additional 7 minutes, until the juices run clear and the internal temp is 165 degrees.
Grill Directions:
- Preheat the grill to medium heat (400 degrees).
- Sprinkle the chicken breasts with your chosen spice blend and spray with olive oil.
- Place the chicken on the hot grill and cook undisturbed for 5 minutes.
- Flip and cook for an additional 5-7 minutes, until the juices run clear and the internal temp is 165 degrees.
5 Healthy Chicken Breast Recipes for Weight Loss
If you want to make these chicken breasts on the grill or on the stovetop, there are directions for all 3 methods above in the “How To” section!
More Healthy Chicken Recipes:
5 BEST Low Calorie Chicken Breast Recipes
Equipment
- 9×13 casserole dish
Ingredients
Chicken Breast Recipe:
- 4 chicken breasts boneless and skinless
- Olive oil spray
- 2 tablespoons chosen spice mix see below for 5 choices!
Simple Chicken Spice Mix:
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons paprika
- 1 teaspoon salt
- 1 teaspoon pepper
4 More Homemade Spice Mixes:
- 2 tablespoons Italian Seasoning plus 1 teaspoon each salt and pepper
- 2 tablespoon Homemade Ranch Seasoning
- 2 tablespoons Taco Seasoning
- 2 tablespoons Homemade Seasoning Salt
Instructions
- Preheat oven to 450 degrees, spray the bottom of a large casserole dish with olive oil spray.
- Sprinkle the chicken breasts with your chosen spice blend.
- Place the chicken breasts into the casserole dish and lightly spray the tips with olive oil spray.
- Bake chicken breasts for 15-18 minutes. Until the juices run clear and the internal temp is 165 degrees.
Nutrition
Nutrition and Calories in Chicken Breast Healthy Recipes
The nutrition is based off 4 ounce boneless skinless chicken breasts.
REDUCE THE SODIUM: You can easily lower the sodium by omitting it all together or cutting the amount in 1/2 in the spice blends. This is a great reason to make your own as you can easily control the sodium.
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