Introduction
Craving quick dinners with lean protein? These healthy high protein meals prove that a healthy dinner high in protein and low in calories does not have to take hours in the kitchen. This post features 10 easy chicken recipes built for busy weeknights, from a simple lemon herb baked chicken to peanut noodle salad and crispy broccoli cheddar fritters. Most take about 30 minutes from start to finish.
Looking for meals for the whole day? See our easy high protein low calorie meals, or try these ground beef dinners when you want a break from chicken. Unless noted, every recipe serves 4.
Recipe 1: Zesty Lemon Herb Baked Chicken
Ingredients List:
- Chicken: 4 boneless, skinless chicken breasts (about 1.5 lb). Chicken thighs work as a juicier, darker-meat alternative.
- Lemon: 1 large lemon, juiced and zested.
- Herbs: 2 tablespoons chopped fresh parsley and 1 tablespoon chopped fresh thyme (or 1 teaspoon dried parsley and 1/2 teaspoon dried thyme).
- Garlic: 2 cloves, minced.
- Olive oil: 2 tablespoons extra-virgin olive oil.
- Seasoning: salt and black pepper, plus a pinch of red pepper flakes (optional).
- Chicken broth: 1/4 cup, for extra moisture.
Timing:
- Prep time: 10 minutes
- Cook time: 20 to 25 minutes
- Total time: 30 to 35 minutes
Step-by-Step Instructions:
- Prep and preheat: Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper for easy cleanup.
- Dry the chicken: Pat the chicken breasts dry with paper towels. This helps the surface brown instead of steam. Place them on the baking sheet.
- Make the marinade: In a small bowl, whisk the lemon juice, lemon zest, garlic, herbs, olive oil, salt, and pepper.
- Coat and bake: Spoon the marinade over the chicken and pour the broth around it. Bake for 20 to 25 minutes, until the internal temperature reaches 165°F (74°C). A meat thermometer is the most reliable way to check.
- Rest and serve: Let the chicken rest for 5 minutes before slicing so the juices stay in the meat.
Recipe 2: Spicy Garlic Chicken Stir-Fry
Want a deeper dive into this one? See our full guide to high protein chicken stir-fry.
Ingredients List:
- Chicken: 1 lb boneless, skinless chicken breast, thinly sliced.
- Vegetables: 2 cups mixed stir-fry vegetables (broccoli, bell pepper, snow peas). Any quick-cooking vegetable works.
- Soy sauce: 3 tablespoons low-sodium soy sauce (use tamari or coconut aminos to keep it gluten-free).
- Garlic: 3 cloves, minced.
- Ginger: 1 tablespoon freshly grated.
- Sriracha: 2 to 3 teaspoons, to taste (chili garlic sauce also works).
- Sweetener: 1 tablespoon honey or maple syrup.
- Sesame oil: 1 teaspoon.
- Cornstarch slurry: 1 teaspoon cornstarch mixed with 2 tablespoons water.
- Cooking oil: 1 tablespoon avocado or canola oil.
Timing:
- Prep time: 15 minutes
- Cook time: 10 to 12 minutes
- Total time: 25 to 27 minutes
Step-by-Step Instructions:
- Make the sauce: In a small bowl, whisk the soy sauce, garlic, ginger, sriracha, honey, and sesame oil.
- Cook the chicken: Heat the oil in a large pan or wok over medium-high heat. Cook the chicken for 3 to 5 minutes, until browned and cooked through. Remove and set aside.
- Stir-fry the vegetables: Add the vegetables to the same pan and cook for 3 to 4 minutes, until crisp-tender. Avoid overcooking them so they keep their color and crunch.
- Combine: Return the chicken to the pan, pour in the sauce, and stir well.
- Thicken and serve: Stir in the cornstarch slurry and cook for 1 to 2 minutes, stirring constantly, until the sauce thickens. Serve immediately.
Recipe 3: Sheet Pan Fajita Chicken
Ingredients List:
- Chicken: 1.5 lb boneless, skinless chicken breasts or thighs, cut into strips.
- Bell peppers: 3, in assorted colors, sliced.
- Onion: 1 large, sliced.
- Fajita seasoning: 2 tablespoons store-bought, or a homemade blend of 2 teaspoons chili powder, 1 teaspoon cumin, 1 teaspoon paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
- Olive oil: 2 tablespoons.
- Lime: 1, juiced.
- To serve: fresh cilantro and warm tortillas.
Timing:
- Prep time: 10 minutes
- Cook time: 20 to 25 minutes
- Total time: 30 to 35 minutes
Step-by-Step Instructions:
- Prep and preheat: Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
- Combine: In a large bowl, toss the chicken strips, sliced peppers, and onion together.
- Season: Drizzle with the olive oil, sprinkle with the fajita seasoning, and toss until everything is evenly coated.
- Bake: Spread everything in a single layer on the baking sheet. Bake for 20 to 25 minutes, turning halfway through, until the chicken reaches 165°F (74°C) and the vegetables are tender.
- Finish and serve: Squeeze the lime juice over the pan and sprinkle with cilantro. Serve hot with tortillas, rice, or over a salad.
Recipe 4: Creamy Sundried Tomato & Spinach Chicken
Ingredients List:
- Chicken: 1 lb boneless, skinless chicken breast, cut into 1-inch pieces.
- Sun-dried tomatoes: 1/2 cup oil-packed, drained and chopped.
- Spinach: 3 to 4 cups fresh.
- Garlic: 2 cloves, minced.
- Chicken broth: 1/2 cup.
- Cream cheese: 4 oz light cream cheese, softened. Use heavy cream for a richer sauce or Greek yogurt for a tangier, lower-fat one.
- Parmesan: 1/4 cup grated.
- Olive oil: 1 tablespoon.
- Seasoning: salt, pepper, and a pinch of dried oregano.
Timing:
- Prep time: 10 minutes
- Cook time: 15 to 18 minutes
- Total time: 25 to 28 minutes
Step-by-Step Instructions:
- Cook the chicken: Heat the olive oil in a pan over medium-high heat. Add the chicken and season with salt, pepper, and oregano. Cook for 5 to 7 minutes, until cooked through. Remove and set aside.
- Saut° the garlic: Add the garlic to the pan and cook for 1 minute, until fragrant. Do not let it burn, or it will turn bitter.
- Build the sauce: Pour in the chicken broth, scraping up the browned bits from the bottom of the pan. Add the sun-dried tomatoes.
- Add cream cheese and spinach: Reduce the heat to low-medium and stir in the cream cheese until smooth. Add the spinach one handful at a time, letting each handful wilt before adding more.
- Combine and serve: Return the chicken to the pan, add the Parmesan, and simmer for about 2 minutes, until the sauce thickens. Serve over rice, pasta, or cauliflower rice.
Recipe 5: Honey Mustard Glazed Chicken
Ingredients List:
- Chicken: 4 boneless, skinless chicken breasts or thighs.
- Honey: 1/4 cup.
- Dijon mustard: 2 tablespoons (grainy mustard adds texture).
- Apple cider vinegar: 1 tablespoon.
- Garlic powder: 1 teaspoon.
- Paprika: 1/2 teaspoon.
- Olive oil: 1 tablespoon.
- Seasoning: salt and black pepper.
- Optional: fresh chives for garnish.
Timing:
- Prep time: 8 minutes
- Cook time: 18 to 22 minutes
- Total time: 26 to 30 minutes
Step-by-Step Instructions:
- Make the glaze: In a small bowl, whisk the honey, Dijon mustard, apple cider vinegar, garlic powder, paprika, and a pinch of salt and pepper.
- Sear the chicken: Heat the olive oil in an oven-safe skillet (cast iron works well) over medium-high heat. Season the chicken with salt and pepper and sear for 3 to 4 minutes per side, until golden brown.
- Glaze and finish: Spoon the glaze over the chicken. Reduce the heat to medium-low, cover, and cook for 10 to 12 minutes, until the chicken reaches 165°F (74°C) and the glaze has thickened. Or transfer the skillet to a 350°F (175°C) oven for about 10 minutes, basting once or twice.
- Rest and serve: Let the chicken rest for 5 minutes and sprinkle with chives, if using.
Recipe 6: Quick Pesto Chicken Pasta
Ingredients List:
- Chicken: 1 lb boneless, skinless chicken breast, cubed.
- Pasta: 8 oz penne, fusilli, or rotini (whole wheat works well).
- Pesto: 1/2 cup prepared basil pesto, or homemade for a fresher flavor.
- Cherry tomatoes: 1 pint, halved.
- Parmesan: 1/4 cup grated.
- Olive oil: 1 tablespoon.
- Garlic powder: 1/2 teaspoon.
- Seasoning: salt and black pepper.
- Optional: fresh basil for garnish.
Timing:
- Prep time: 10 minutes
- Cook time: 15 to 20 minutes
- Total time: 25 to 30 minutes
Step-by-Step Instructions:
- Cook the pasta: Boil the pasta in a large pot of salted water until al dente. Reserve 1/2 cup of the pasta water, then drain. The starchy water helps make a silky sauce.
- Cook the chicken: While the pasta cooks, heat the olive oil in a large pan over medium-high heat. Season the chicken with salt, pepper, and garlic powder. Cook for 5 to 7 minutes, stirring occasionally, until lightly browned and cooked through. Remove and set aside.
- Combine: In the same pan or a large serving bowl, combine the pasta, chicken, cherry tomatoes, and pesto.
- Adjust the sauce: Add a splash of pasta water if needed and toss gently until the pasta is evenly coated.
- Serve: Top with the Parmesan and fresh basil. Serve immediately.
Recipe 7: Black Bean & Corn Salsa Chicken
Ingredients List:
- Chicken: 4 boneless, skinless chicken breasts.
- Black beans: 1 can (15 oz), rinsed and drained.
- Corn: 1 cup frozen corn (thawed) or canned corn, drained.
- Salsa: 1/2 cup store-bought (mild or medium). Pico de gallo also works.
- Cumin: 1 teaspoon ground.
- Chili powder: 1 teaspoon.
- Olive oil: 1 tablespoon.
- Seasoning: salt and black pepper.
- To serve: chopped fresh cilantro and lime wedges.
Timing:
- Prep time: 8 minutes
- Cook time: 20 to 25 minutes
- Total time: 28 to 33 minutes
Step-by-Step Instructions:
- Prep and preheat: Preheat the oven to 400°F (200°C) and lightly grease a baking dish.
- Season the chicken: Pat the chicken dry, rub each breast with oil, and sprinkle generously with chili powder, cumin, salt, and pepper. Place in the baking dish.
- Add the topping: In a bowl, mix the corn, black beans, and salsa. Spoon the mixture evenly over the chicken.
- Bake: Bake for 20 to 25 minutes, until the chicken reaches 165°F (74°C).
- Serve: Garnish with cilantro and lime wedges. This is great over brown rice or quinoa.
Recipe 8: Peanut Noodle Chicken Salad
Ingredients List:
- Chicken: 2 cups cooked chicken, chopped or shredded (rotisserie chicken is perfect).
- Noodles: 4 oz whole wheat pasta or rice vermicelli, cooked and cooled.
- Cabbage: 2 cups shredded green or purple cabbage.
- Carrots: 1 cup shredded.
- Bell pepper: 1/2 red bell pepper, thinly sliced.
- Peanuts: 1/2 cup roasted peanuts, chopped.
- Peanut dressing: 1/4 cup peanut butter, 2 tablespoons low-sodium soy sauce, 1 tablespoon rice vinegar, 1 tablespoon maple syrup or honey, 1 teaspoon grated fresh ginger, 1 minced garlic clove, and 2 to 3 tablespoons warm water. Add sriracha for heat.
Timing:
- Prep time: 15 minutes
- Cook time: 5 minutes (only if you are cooking the noodles)
- Total time: 20 to 25 minutes
Step-by-Step Instructions:
- Make the dressing: In a small bowl, whisk the peanut butter, soy sauce, rice vinegar, maple syrup, garlic, and ginger. Add the warm water a little at a time until the dressing is pourable. Stir in sriracha if you like heat.
- Combine the salad: In a large bowl, combine the cooled noodles, chicken, cabbage, carrots, and bell pepper.
- Dress and toss: Pour the dressing over the salad and toss gently until everything is evenly coated.
- Garnish and serve: Sprinkle with the chopped peanuts. Serve chilled or at room temperature. The flavor improves if it sits for at least 10 minutes before serving.
Recipe 9: Greek Chicken Bowls With Tzatziki
Ingredients List:
- Chicken: 1 lb boneless, skinless chicken breast, cut into 1-inch cubes.
- Marinade: 2 tablespoons olive oil, 1 tablespoon lemon juice, 1 teaspoon dried oregano, 1 minced garlic clove, salt, and pepper.
- Cucumber: 1/2, diced.
- Cherry tomatoes: 1 cup, halved.
- Red onion: 1/4, thinly sliced.
- Kalamata olives: 1/2 cup, pitted and halved.
- Feta: 1/4 cup, crumbled.
- Tzatziki: 1/2 cup store-bought, or homemade with Greek yogurt, grated cucumber, garlic, and dill.
- Base: cooked quinoa or rice.
Timing:
- Prep time: 15 minutes (plus 15 minutes to marinate)
- Cook time: 8 to 10 minutes
- Total time: about 40 minutes (skip the marinating time for a faster meal, with a little less flavor)
Step-by-Step Instructions:
- Marinate the chicken: In a bowl, combine the chicken with the olive oil, lemon juice, oregano, garlic, salt, and pepper. Marinate for at least 15 minutes at room temperature, or up to 2 hours in the refrigerator.
- Cook the chicken: Heat a skillet over medium-high heat. Add the chicken and cook for 8 to 10 minutes, stirring occasionally, until browned and cooked through. Do not overcrowd the pan.
- Build the bowls: Divide the quinoa or rice between bowls and top with the chicken.
- Add toppings: Arrange the cucumber, cherry tomatoes, red onion, olives, and feta over the chicken.
- Finish: Add a generous dollop of tzatziki to each bowl and serve right away.
Recipe 10: Broccoli Cheddar Chicken Fritters
Makes about 8 fritters.
Ingredients List:
- Chicken: 1 1/2 cups cooked chicken, shredded or finely chopped (leftover or rotisserie).
- Broccoli: 1 cup finely chopped, steamed until tender.
- Cheddar: 1/2 cup shredded.
- Egg: 1 large, whisked.
- Flour: 1/2 cup whole wheat or all-purpose flour.
- Milk: 2 tablespoons (any kind).
- Seasonings: 1 teaspoon garlic powder, 1/2 teaspoon onion powder, salt, and pepper.
- Olive oil: 2 tablespoons, for pan-frying.
Timing:
- Prep time: 15 minutes
- Cook time: 10 to 12 minutes
- Total time: 25 to 27 minutes
Step-by-Step Instructions:
- Make the mixture: In a large bowl, combine the chicken, broccoli, cheddar, egg, flour, milk, garlic powder, onion powder, salt, and pepper. Mix until a thick, well-combined batter forms.
- Shape the fritters: Scoop spoonfuls of the mixture and flatten them into patties about 3 inches wide and even in thickness so they cook evenly.
- Heat the pan: Heat the olive oil in a large non-stick pan over medium heat. Carefully add the fritters without crowding the pan.
- Cook: Cook for 3 to 5 minutes per side, until golden brown and hot in the center.
- Drain and serve: Transfer the fritters to a plate lined with paper towels to drain. Serve warm with Greek yogurt dip, hot sauce, or a simple salad.
Nutrition Information (Average per Serving)
A single portion of these nutritious high-protein meals generally provides the following. Values are estimates and vary by recipe, brands, and portion size:
- Calories: 300 to 450 for the chicken dishes on their own, and roughly 400 to 600 when served with rice or quinoa.
- Protein: 30 to 45 g.
- Carbohydrates: 20 to 40 g, depending on sides such as rice or pasta.
- Fat: 10 to 20 g, mostly from olive oil, avocado, or nuts.
- Fiber: up to 6 g, from whole grains and vegetables.
Meals built around lean protein help you feel full for longer, which makes it easier to manage portions.
Healthier Alternatives for the Recipes:
- Reduce sodium: use low-sodium broth and soy sauce, rinse canned beans, and rely on herbs and spices for flavor.
- Add fiber: serve over brown rice, quinoa, or greens instead of white rice or pasta, and add non-starchy vegetables to every dish.
- Lower the fat: use cooking spray instead of extra oil, air fry instead of pan-fry, and swap Greek yogurt or pureed silken tofu for heavy cream or full-fat cream cheese in creamy sauces.
- Watch added sugar: sauces such as honey mustard and peanut dressing contain sugar. Use a little less sweetener, or balance it with more vinegar or citrus.
Serving Suggestions:
- Grain bowls: turn any of these recipes into a bowl over brown rice, quinoa, or farro.
- Lettuce wraps: serve the stir-fry or fajita chicken in crisp lettuce cups for a low-carb option.
- Energy salads: slice leftover chicken over salad greens with vegetables and a light vinaigrette. Add avocado for healthy fats.
- Meal prep containers: portion the cooked meals into containers with roasted vegetables or a small serving of whole grains for grab-and-go lunches.
Common Mistakes to Avoid:
- Overcooking the chicken: dry, rubbery chicken is easy to avoid. Use a meat thermometer and take the chicken off the heat at 165°F (74°C).
- Overcrowding the pan: when searing or stir-frying, cook in batches if needed. A crowded pan steams the chicken instead of browning it.
- Skipping the rest: let cooked chicken rest for 5 minutes before cutting so the juices stay in the meat.
Storing Tips for the Recipes:
- Refrigeration: store leftovers in airtight containers in the refrigerator for 3 to 4 days.
- Freezing: cooked chicken dishes, especially those with sauces, freeze well for up to 2 months. Cool them completely before transferring to freezer-safe bags or containers.
- Storing components separately: for meal prep, keep sauces apart from the chicken and the vegetables or grains to keep everything fresh and prevent sogginess.
Conclusion
These 10 easy chicken recipes show that nutritious, high-protein meals do not have to be a chore. From baked chicken and stir-fries to pasta, salads, and fritters, there is something for every weeknight. Try a few of them and let us know in the comments which one is your favorite!
FAQs
Q1: Can I use frozen chicken in these recipes?
Yes. Thaw it completely first so it cooks evenly and absorbs the seasoning. Thawing overnight in the refrigerator is the safest method.
Q2: How can I make these dishes spicier?
Add sriracha, red pepper flakes, chopped jalapenos, or a pinch of cayenne to the sauces or marinades, and adjust the heat to your taste.
Q3: Do these recipes work for meal prep?
Many of them do. Sheet Pan Fajita Chicken, Greek Chicken Bowls, and Peanut Noodle Chicken Salad keep well for 3 to 4 days in the refrigerator. You can also cook the chicken ahead and keep it in the fridge.
Q4: How do I keep chicken breasts from drying out?
Pound the breasts to an even thickness, marinate them, and cook to 165°F (74°C) with a meat thermometer. Resting the chicken after cooking also helps lock in moisture.
Q5: Can I swap the vegetables?
Yes. Most of these recipes are flexible. Use whatever quick-cooking vegetables you have, and try to include a mix of colors for more nutrients.