Chicken breast is the most popular part of the chicken to eat. Compared to other parts of a chicken, chicken breast has the lowest number of calories and the highest amount of protein. According to the National Chicken Council (NCC), 3 1/2 ounces of skinless and boneless breast has only 165 calories, but 31 grams of protein. In comparison, a skinless thigh has 209 calories and 26 grams of protein.1
There is only one drawback to cooking chicken breasts. If they are overcooked and not seasoned properly, they can end up becoming bland, dry and just downright miserable to eat.
For a great meal, what you need is a good recipe that will sufficiently add flavor to the chicken breast by complementing it with healthy ingredients, all the while keeping the meat moist and tender. Look no further: I’ve compiled a list of 10 easy and healthy chicken breast recipes that you can turn to. These delicious and filling recipe ideas will satisfy your appetite and even have you going back for seconds — you can finally say goodbye to bland and boring chicken breasts!
1. Healthy Baked Mediterranean Chicken Breast With Zucchini Noodles Recipe
- 4 organic, pasture-raised chicken breasts, boneless and skinless
- 2 tablespoons Dr. Mercola’s coconut oil
- 1 tablespoon oregano
- 4 to 6 zucchinis, spiralized
- 2 tablespoons (or more if preferred) Dr. Mercola’s coconut oil
- 8 to 12 tablespoons basil pesto (approximately 2 tablespoons for each zucchini)
- 1 pint cherry or grape tomatoes, sliced in half
- 1 cup raw sheep or goat feta cheese
- Coat chicken with the oregano and coconut oil and bake at 375 degrees F for approximately 45 minutes (or until done). Set aside.
- Sauté zucchini in coconut oil over medium heat until noodles are translucent or flexible. Transfer to a bowl.
- While pan is still hot, heat tomatoes for about 30 seconds, ideally flat side down. Add to bowl of zucchini.
- Toss contents of bowl with basil pesto, and toss in cheese.
- Serve chicken and zucchini noodles together.
To keep chicken breasts moist while working on the “zoodles,” put them in a roaster and add a small amount of homemade chicken broth or water to cover the bottom. Adding a bay leaf in the broth or water gives the chicken extra flavor.
2. Healthy Skillet-Cooked Spicy Chicken Breast and Cauliflower Curry Recipe
Author: Prep time: 7 minutes Cook time: 1 hour and 10 minutes
- 4 organic, pasture-raised chicken breasts
- 4 tablespoons Dr. Mercola’s coconut oil, melted
- 1 tablespoon paprika
- 1 tablespoon salt
- 1 teaspoon pepper
- 3 tablespoons curry powder
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon ginger, minced
- 1 serrano pepper, minced
- 1 tablespoon monk fruit
- 2 cups coconut milk
- 1/4 cup homemade chicken broth
- 1 head of cauliflower, chopped
- Coat the chicken generously with coconut oil, then sprinkle paprika, salt, pepper and 1 tablespoon of curry powder all over.
- Coat the pan with 2 tablespoons of coconut oil and lightly brown the chicken.
- Remove the chicken from the pan and set aside.
- Add the onion, garlic, ginger and serrano to the pan. Cook for about five minutes until the onion softens.
- Add the remaining 2 tablespoons of curry powder and cook for about two minutes until fragrant.
- Add coconut milk and chicken broth, then stir in the monk fruit.
- Add the chicken back to the pot and cook for one hour or until done.
- Add chopped cauliflower and let cook for an additional 10 minutes.
This recipe can also be made with other parts of the chicken, like thighs or drumsticks.
3. Healthy Slow Cooker/Crock-Pot Chicken Noodle Soup Recipe
Author: Prep Time: 5 minutes Cook Time: 5 minutes Serving Size: 3 to 4
- 2 organic, pasture-raised chicken breasts
- 2 tablespoons Dr. Mercola’s coconut oil
- 3 full-sized organic carrots, sliced
- 2 organic celery stalks, sliced
- 1 organic yellow onion, diced
- 2 tablespoons fresh parsley
- 2 organic zucchini, spiralized
- 1/2 teaspoon dried thyme
- 64 ounces homemade chicken broth
- Salt and pepper to taste
- Cut ends of zucchini; place zucchini through the spiralizer to create zucchini noodles.
- Drizzle crock pot with coconut oil.
- Place chicken at the bottom of the pot, and then top with carrots, celery, zucchini noodles, thyme, chicken broth, salt and pepper.
- Cook on high for four hours.
- Chicken should now be easy to cut. Serve the noodle soup in bowls. Add more salt and pepper to taste.
Make your own homemade chicken broth for this recipe (as well as others that call for broth). Apart from knowing and being able to control what ingredients you’ve added, making your own broth also assures you that it will have no unhealthy additives.
4. Healthy Asian Chicken Breast and Chilies Soup Recipe
Author: Serving Size: 4
- 3 cups organic, pasture-raised chicken breast, poached and diced
- 6 cups homemade chicken broth (or any broth)
- 2 red bell peppers, thinly sliced
- 2 tablespoons tamari soy sauce
- 1 to 3 teaspoons Asian hot chili sauce (or you can use a couple of fresh chilies)
- 1 bunch watercress, large stems trimmed, or spinach
- 2 scallions, thinly sliced
- In a 3-quart saucepan, bring broth, bell peppers, tamari and chili sauce or chilies to a simmer; cook until bell peppers are crisp-tender, about six minutes.
- Add chicken and watercress (or spinach); cook for one minute. Ladle into bowls, and top with scallions.
5. Healthy Grilled Chicken Breast Skewers With Garlic Sauce Recipe
Author: Serving Size: 2 Prep Time: 15 minutes Cook Time: 15 minutes
- Heat the grill to high. If using wooden skewers, soak them in water first.
- To make the garlic sauce, put the garlic cloves and salt in a blender, add 1/8 cup of lemon juice and 1/2 cup of coconut oil.
- Blend for five to 10 seconds, until well-combined. Reduce your blender’s speed, then drizzle in lemon juice and olive oil alternately, until the blender sound shifts a bit. Ideally it should have a mayo-like consistency.
- Divide the garlic sauce in half and set one-half aside for serving. Take the other half and add in the additional 1/2 cup of olive oil and teaspoon of salt. Mix well. You will use this as a marinade.
- Marinate the chicken, bell peppers, onion and zucchini into the mixture. Skewer afterward.
- To cook, place the skewers on the grill over high heat.
- Once done, serve with the garlic sauce you set aside.
Soaking the skewers in water prevents them from burning while grilling.
6. Healthy Broccoli- and Cheese-Stuffed Chicken Breast Recipe
- 1 1/2 pounds organic, pasture-raised chicken breast, at least 3 pieces
- 1 cup fresh spinach, chopped
- 1/2 cup cherry tomatoes, sliced in quarters
- 1 garlic clove, chopped
- 6 tablespoons cheese, shredded
- 2 tablespoons coconut oil
- 1/2 cup tomato basil sauce (Optional)
- In a skillet, add a tablespoon of coconut oil, along with cherry tomatoes and garlic. Cook until spinach is soft.
- Make pockets in the chicken breasts. Season with salt and pepper. You can also add Mediterranean dry herbs like oregano and basil.
- Stuff each chicken breast with cheese, then add the cooked greens. Seal in the pockets with wooden toothpicks.
- In a skillet, brown the chicken breasts on both sides. Place in a deep tray with the rest of the coconut oil.
- Distribute tomato basil sauce evenly on top of the chicken, then cover.
- Heat oven to 375 degrees F and cook until it’s tender.
- Sprinkle the leftover cheese on top of the chicken, and place back in the oven for a few minutes to melt. Enjoy!
7. Healthy and Hearty Chicken and Vegetable Soup Recipe
Author: Preparation Time: 20 minutes Cooking Time: 40 minutes Serving Size: 6
- 2 tablespoons coconut oil, duck fat, tallow or other good-quality cooking fat
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 large carrot, chopped
- 1 celery rib, halved lengthwise and cut into 1/2-inch thick slices
- 1 zucchini, diced into 2-centimeter (a little over 3/4-inch) cubes
- 1 tablespoon ginger, finely grated
- 4 fresh thyme sprigs
- 200 grams (7 ounces) silverbeet, shredded
- 1 bay leaf
- 300 grams (10 1/2 ounces) pumpkin, peeled and diced into 2-centimeter cubes
- 1.7 liters (57 1/2 fluid ounces or 7 cups) chicken stock, plus extra if needed
- 450 g (1 lb.) shredded cooked chicken
- Sea salt and freshly ground black pepper
- 1 handful fresh flat-leaf parsley, finely chopped
- 6 to 8 tablespoons cultured vegetables or krauts of your choice, to serve
- Place a large soup pot over medium heat and coat the base with the oil. Add the onion, garlic, carrots, celery, thyme and bay leaf.
- Cook and stir for about six minutes, until the vegetables are softened but not browned. Pour in the chicken stock and bring the liquid to a boil, then turn down to a simmer and cook for 20 minutes.
- Add the ginger, zucchini and pumpkin and continue to cook for a further 15 minutes or until tender. Gently add the chicken and silverbeet and continue to simmer for another few minutes or until the silverbeet has cooked.
- Season with salt and pepper to taste and sprinkle with chopped parsley before serving. Serve with a spoonful of cultured vegetables on the side.
- Place the chopped cauliflower florets into a food processor and pulse until the cauliflower has reduced into tiny pieces — the same size as grains of rice (or chop by hand with a sharp knife).
- In a frying pan, heat the coconut oil over medium heat and lightly cook the cauliflower for about four to six minutes, or until softened. Season with salt and pepper to taste.
- Serve it where you would normally have rice — so much healthier for you, and what I love is that it takes a quarter of the time to cook!
- You can add garlic, chilies, other spices, seeds, nuts, herbs, meats, seafoods, vegetables, sauces, etc.
8. Healthy Chicken Oregano Recipe
Author: Prep time: 10 minutes Cook time: 45 minutes Serving Size: 4
- 4 to 5 chicken breasts from organic free-range chickens
- 1 large head fresh cauliflower, sectioned into florets
- 2 lemons (1/2 cup juice)
- 1/2 cup coconut oil
- 1 cup organic bone broth or chicken stock
- 3 tablespoons organic dried oregano
- A pinch of paprika, optional
- 2 teaspoons Dr. Mercola’s Himalayan salt
- In a roasting pot with a lid, add chicken and cauliflower and season well with Himalayan salt, pepper and paprika.
- In a separate bowl, combine 1/2 cup freshly squeezed lemon juice, 1/2 cup coconut oil, 1 cup bone broth, 3 tablespoons dried oregano and 2 teaspoons salt. Whisk together briskly.
- Pour liquid mixture over chicken (it should cover the chicken; you can add more broth if needed).
- Cover and cook at 350 degrees F for 45 minutes.
9. Healthy Balsamic Chicken Recipe
- 4 organic, pasture-raised chicken breasts, skinless, boneless and sliced in half
- 1/3 cup balsamic vinegar
- 1/2 cup homemade chicken broth
- 2 tablespoons raw honey
- 1 clove garlic, minced
- 1 teaspoon dried Italian herb seasoning
- 1 tablespoon coconut oil
- Make the marinade by whisking together the balsamic vinegar, garlic, honey, chicken broth and Italian seasoning in a bowl.
- Place the chicken breasts in the marinade, and marinate for 10 minutes on each side.
- In a large skillet, heat the coconut oil over medium-high heat. Remove the chicken from the marinade and reserve the marinade.
- Place the chicken in the heated pan and cook until it starts to brown and is no longer pink inside, about seven minutes per side.
- Pour the marinade into the skillet, and let simmer for about five minutes or until it slightly thickens. Turn the chicken breasts over once or twice while doing so.
10. Healthy Herbed Chicken Salad Recipe
- 1 pound organic, pasture-raised chicken breasts, cooked and shredded
- 1/4 cup flat-leaf parsley leaves
- 1/4 cup basil leaves
- 1/2 cup fresh dill sprigs
- 2 oil-packed anchovies, drained
- 1 small garlic clove
- 1/3 cup homemade mayonnaise (based on avocado or olive oil and egg, see below)
- 1/3 cup raw sour cream
- 2 tablespoons lemon juice
- Freshly ground black pepper
- 1 lb. cooked organic, free-range chicken, shredded
- 2 jarred roasted red peppers, well-drained and chopped (or substitute fresh roasted peppers)
- 3 inner celery ribs with leaves, thinly sliced
- 8 cups mixed salad greens
- 1/2 pound tomatoes, chopped
- Make the herbed mayonnaise: In a food processor, pulse the herbs, anchovies and garlic until coarsely chopped. Add the mayonnaise, sour cream and lemon juice and process until smooth. Season to taste with the pepper.
- In a large bowl, toss the herbed mayonnaise with the chicken, peppers and celery. Serve on the salad greens and garnish with the tomatoes.
Check Out These Other Delicious Chicken Breast Recipe Ideas
Chicken is one of the most versatile proteins you can cook with, and if you’re striving to be healthy, the breast is a great way to go. As the recipes above show, there’s no one way to use it. Whether stewed, baked or grilled, mixed with vegetables, spices or covered in sauce, this is one ingredient that is not difficult to work with.
If you’ve tried all the chicken recipes listed above, here are some more recipe ideas you can recreate, all of which have been published on my site. For some of these recipes, you can use other parts of the chicken, such as thigh fillets or drumsticks:
Other paleo and ketogenic websites also offer delicious but healthy chicken recipes. My advice would be to look at the ingredients list and make sure that they’re all healthy and fresh, and not processed. Check out these examples:
- Mushroom-Onion Hasselback Chicken by Paleohacks5
- Marinated Pesto Chicken Salad With Basil Balsamic Vinaigrette by Ruled.Me6
- Turmeric Chicken Soup With Zucchini Noodles by Paleohacks7
- Cilantro Garlic Lime Grilled Chicken Breast by Naturally Savvy8
+ Sources and References