Low calorie chicken recipes are light, high-protein meals that help support weight loss without sacrificing flavor. Each recipe in this guide contains less than 400 calories and uses simple, wholesome ingredients—ideal for meal prep or clean eating goals.
Chicken is one of the most versatile and lean protein sources. When cooked without heavy sauces or frying, it becomes a perfect base for meals that are both filling and calorie-conscious. This article shares 5 easy chicken recipes under 400 calories, each designed to help you:
- Burn fat and stay full longer
- Control your portions without counting macros
- Enjoy variety without guilt
Whether you’re meal prepping, starting a diet, or simply looking for clean meals, these recipes fit seamlessly into any healthy lifestyle.
Top 5 Low Calorie Chicken Recipes Under 400 Calories
1. Grilled Lemon Herb Chicken with Steamed Broccoli
| Nutritional Info (per serving) | Value |
|---|---|
| Calories | 320 |
| Protein | 34g |
| Carbs | 8g |
| Fat | 14g |
Ingredients:
- 1 chicken breast (150g)
- Juice of ½ lemon
- 1 tsp olive oil
- Garlic powder, oregano, pepper
- 1 cup steamed broccoli
Instructions:
- Marinate chicken with lemon, garlic, oregano.
- Grill 5–6 minutes per side.
- Steam broccoli and serve alongside.
2. Greek Yogurt Chicken Salad Lettuce Wraps
| Nutritional Info (per serving) | Value |
|---|---|
| Calories | 290 |
| Protein | 27g |
| Carbs | 6g |
| Fat | 15g |
Ingredients:
- 1 cup shredded cooked chicken
- 2 tbsp plain Greek yogurt
- ½ tsp Dijon mustard
- Diced celery, onion
- Lettuce leaves for wrapping
Instructions:
- Mix chicken, yogurt, mustard, veggies.
- Scoop into lettuce leaves and enjoy.
3. One-Pot Chicken and Zucchini Skillet
| Nutritional Info (per serving) | Value |
|---|---|
| Calories | 340 |
| Protein | 33g |
| Carbs | 12g |
| Fat | 17g |
Ingredients:
- 1 chicken thigh (skinless)
- 1 zucchini, diced
- Garlic, paprika, chili flakes
- 1 tsp olive oil
Instructions:
- Cook garlic and chicken in skillet.
- Add zucchini and spices.
- Cook until tender and golden.
4. Spicy Chicken Veggie Soup (Meal Prep Friendly)
| Nutritional Info (per serving) | Value |
|---|---|
| Calories | 250 |
| Protein | 29g |
| Carbs | 10g |
| Fat | 8g |
Ingredients:
- 1 chicken breast, diced
- 1 carrot, 1 celery stalk, diced tomato
- Chili powder, cumin, turmeric
- 2 cups chicken broth
Instructions:
- Sauté veggies, add chicken and broth.
- Simmer 20 minutes.
- Portion into containers for the week.
5. Baked Chicken with Cauliflower Mash
| Nutritional Info (per serving) | Value |
|---|---|
| Calories | 395 |
| Protein | 36g |
| Carbs | 13g |
| Fat | 18g |
Ingredients:
- 1 chicken breast, seasoned
- 1 cup cauliflower, steamed
- 1 tbsp Greek yogurt
- Garlic, herbs
Instructions:
- Bake chicken at 200°C for 25 mins.
- Blend cauliflower with yogurt and garlic.
- Serve with parsley garnish.
Benefits of These Recipes
- ✅ High in protein, low in calories
- ✅ Meal-prep friendly
- ✅ Budget-conscious
- ✅ Kid-friendly options
- ✅ Easy cleanup
These meals can be cooked in bulk and stored in the fridge for up to 3–4 days—perfect for busy weekdays.
Suggestions:
- Harvard School of Public Health – Lean Protein & Weight Loss
- Cleveland Clinic – Benefits of Chicken for Weight Management
FAQ: Low Calorie Chicken Recipes
1. Can I use chicken thighs instead of breast?
Yes, but choose skinless thighs and trim excess fat to keep calories in check.
2. How do I make chicken taste good without adding calories?
Use fresh herbs, citrus juice, garlic, and spices instead of sauces or butter.
3. Are these recipes good for keto or low-carb diets?
Most of them are naturally low-carb or easily adaptable for keto.
4. Can I freeze these meals?
Yes! The soup and grilled chicken options freeze well for up to 2 months.
5. What’s the best time to eat these meals?
They’re great for lunch or dinner, especially post-workout for muscle recovery.
(Author Expertise)
This article was created by Inge, a recipe developer passionate about clean, functional food. Recipes are developed with a focus on balanced nutrition and accessible cooking methods to support everyday wellness.
Let’s Hear From You!
Have you tried any of these low calorie chicken meals?
Leave a comment below or tag your version on Pinterest or Instagram! 💬
Got a favorite low-cal dish? We’d love to feature it!
