10 Healthy Chicken Recipes Under 400 Calories

Feeling light and healthy doesn’t mean you have to give up on flavor! These healthy chicken recipes clock in at under 400 calories each, proving that nutritious meals can be both satisfying and delicious. Perfect for any occasion, they strike a balance between wholesome ingredients and mouthwatering tastes, ensuring you enjoy every bite without the guilt.

Spicy Garlic Chicken Stir-Fry

Spicy Garlic Chicken Stir-Fry is a vibrant dish that brings together tender chicken pieces and colorful vegetables. The image showcases a sizzling stir-fry in a wok, filled with juicy chicken and a mix of bell peppers and snap peas. The bright colors not only make it visually appealing but also hint at the fresh flavors packed in every bite.

This dish is perfect for a quick weeknight dinner. It’s healthy, satisfying, and can be made in under 30 minutes. Plus, it’s under 400 calories, making it a great option for those watching their intake. The combination of garlic and spices adds a kick that elevates the simple ingredients.

Pair this stir-fry with a side of fluffy rice or noodles for a complete meal. The rice in the background of the image complements the stir-fry perfectly, soaking up all the delicious flavors.

Ingredients

• 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snap peas
• 2 tablespoons soy sauce
• 1 tablespoon sriracha (adjust to taste)
• Salt and pepper to taste
• Cooked rice, for serving

Instructions

1. Heat the olive oil in a large wok or skillet over medium-high heat.
2. Add the chicken pieces and season with salt and pepper. Cook until browned and cooked through, about 5-7 minutes.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the sliced bell peppers and snap peas. Stir-fry for about 3-4 minutes until the vegetables are tender-crisp.
5. Pour in the soy sauce and sriracha, mixing everything well. Cook for another 2 minutes to heat through.
6. Serve hot over cooked rice.

Mediterranean Chicken Salad

This Mediterranean Chicken Salad is a colorful and nutritious dish that brings together fresh ingredients and bold flavors. The vibrant colors of the salad, with crisp greens, juicy tomatoes, and creamy feta cheese, make it visually appealing and appetizing. Grilled chicken adds protein, making this salad a satisfying meal while keeping it under 400 calories.

The combination of cucumbers, olives, and lettuce provides a refreshing crunch, while the grilled chicken offers a smoky flavor that pairs perfectly with the tangy feta. This salad is not only delicious but also easy to prepare, making it a great option for lunch or dinner.

Ingredients

• 2 cups mixed greens
• 1 grilled chicken breast, sliced
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 cup black olives
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and olives.
2. Add the sliced grilled chicken on top of the salad.
3. Sprinkle feta cheese over the salad.
4. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
5. Drizzle the dressing over the salad and toss gently to combine.
6. Serve immediately and enjoy your healthy Mediterranean Chicken Salad!

Balsamic Glazed Chicken With Asparagus

This Balsamic Glazed Chicken with Asparagus is a delightful dish that combines juicy chicken with the fresh crunch of asparagus. The chicken is perfectly seared and drizzled with a rich balsamic glaze, adding a sweet and tangy flavor that elevates the meal. The vibrant green asparagus not only adds color but also provides essential nutrients, making this dish a healthy choice under 400 calories.

Cooking this meal is simple and quick, perfect for a weeknight dinner. You can serve it with a side of brown rice or quinoa for a complete meal. The balance of protein and veggies makes it satisfying without weighing you down.

Ingredients

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1/4 cup balsamic vinegar
• 1 tablespoon honey
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 bunch of asparagus, trimmed
• 1 tablespoon lemon juice

Instructions

1. Prepare the Chicken: Season the chicken breasts with salt, pepper, and garlic powder.
2. Cook the Chicken: In a skillet, heat olive oil over medium heat. Add the chicken and cook for about 6-7 minutes on each side until golden brown and cooked through.
3. Make the Glaze: In a small bowl, mix balsamic vinegar and honey. Pour this mixture over the chicken in the skillet and let it simmer for a few minutes until it thickens.
4. Cook the Asparagus: In another pan, steam or sauté the asparagus with a bit of olive oil and lemon juice for about 5 minutes until tender yet crisp.
5. Serve: Plate the chicken with asparagus on the side, drizzling any remaining balsamic glaze over the top.

Lemon Garlic Roasted Chicken Thighs

Lemon Garlic Roasted Chicken Thighs are a delightful dish that combines juicy chicken with zesty lemon and aromatic garlic. This recipe is perfect for a healthy dinner option under 400 calories. The image showcases beautifully roasted chicken thighs, golden and crispy, served with tender potatoes and garnished with fresh herbs. The warm, inviting kitchen setting adds to the charm, making it a perfect meal for any occasion.

This dish is not only delicious but also easy to prepare. The bright flavors of lemon and garlic elevate the chicken, while the roasted potatoes complement the meal perfectly. It’s a great way to enjoy a wholesome dinner without compromising on taste.

Ingredients

• 4 chicken thighs, skin-on
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 lemon, sliced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 pound baby potatoes, halved
• Fresh herbs for garnish (optional)

Instructions

1. Preheat the oven to 400°F (200°C).
2. In a large bowl, mix olive oil, minced garlic, thyme, salt, and pepper. Add the chicken thighs and toss to coat.
3. Place the chicken thighs on a baking sheet. Arrange the lemon slices and halved potatoes around the chicken.
4. Roast in the oven for 35-40 minutes, or until the chicken is cooked through and the potatoes are tender.
5. Garnish with fresh herbs if desired and serve warm.

Honey Garlic Chicken Skewers

Honey garlic chicken skewers are a delightful and healthy option for any meal. These skewers are not only easy to make, but they also pack a punch of flavor while keeping the calorie count low. The image shows beautifully grilled chicken pieces, perfectly charred and glazed with a sweet honey garlic sauce. Fresh cilantro adds a pop of color and freshness to the dish, making it visually appealing.

To make these skewers, you’ll need some basic ingredients that you might already have in your kitchen. The combination of honey and garlic creates a delicious marinade that infuses the chicken with flavor. Grilling the skewers gives them a smoky taste that pairs perfectly with the sweetness of the honey.

These honey garlic chicken skewers are perfect for a quick dinner or a fun barbecue with friends. Serve them with a side of your favorite veggies or a light salad for a complete meal under 400 calories. Enjoy the simplicity and taste of this healthy dish!

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into cubes
• 1/4 cup honey
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste
• Fresh cilantro for garnish
• Skewers (wooden or metal)

Instructions

1. Prepare the Marinade: In a bowl, mix honey, minced garlic, soy sauce, olive oil, apple cider vinegar, salt, and pepper.
2. Marinate the Chicken: Add the chicken cubes to the marinade, ensuring they are well coated. Cover and refrigerate for at least 30 minutes.
3. Preheat the Grill: Heat your grill to medium-high heat. If using wooden skewers, soak them in water for 30 minutes to prevent burning.
4. Skewer the Chicken: Thread the marinated chicken onto the skewers, leaving a little space between each piece.
5. Grill the Skewers: Place the skewers on the grill and cook for about 10-12 minutes, turning occasionally, until the chicken is cooked through and has nice grill marks.
6. Serve: Remove from the grill, garnish with fresh cilantro, and serve with your favorite dipping sauce or side.

Mango Salsa Chicken

Mango Salsa Chicken is a delightful dish that combines juicy grilled chicken with a fresh, vibrant mango salsa. The image showcases a beautifully plated meal, featuring a perfectly grilled chicken breast topped with a colorful mango salsa. The chicken sits on a bed of fluffy white rice, making it a satisfying and healthy option.

The mango salsa adds a burst of flavor, with sweet mango, zesty lime, and fresh cilantro. This dish is not only tasty but also under 400 calories, making it a great choice for those looking to eat healthily without sacrificing flavor.

Ingredients

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 ripe mango, diced
• 1/2 red bell pepper, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Cooked white rice, for serving

Instructions

1. Prepare the Chicken: Preheat your grill to medium-high heat. Rub the chicken breasts with olive oil, garlic powder, salt, and pepper.
2. Grill the Chicken: Place the chicken on the grill and cook for about 6-7 minutes on each side, or until fully cooked and juices run clear. Remove from the grill and let it rest for a few minutes.
3. Make the Salsa: In a bowl, combine the diced mango, red bell pepper, red onion, cilantro, and lime juice. Mix well and season with salt to taste.
4. Serve: Slice the grilled chicken and place it on a plate over a bed of rice. Top with the mango salsa and enjoy!

Teriyaki Chicken Meal Prep

Teriyaki chicken meal prep is a fantastic way to enjoy healthy meals throughout the week. The image shows neatly packed containers filled with tender teriyaki chicken, fluffy rice, and vibrant broccoli. This meal is not only visually appealing but also packed with flavor and nutrients.

Using lean chicken breast, you can create a delicious dish that stays under 400 calories per serving. The sweet and savory teriyaki sauce adds a delightful touch, while the broccoli provides essential vitamins and minerals. Meal prepping like this makes it easy to grab a healthy option when you're on the go.

Let’s get into how to make this tasty teriyaki chicken meal prep!

Ingredients

• 1 pound boneless, skinless chicken breast, diced
• 1/4 cup low-sodium soy sauce
• 2 tablespoons honey or maple syrup
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon grated ginger
• 2 cups broccoli florets
• 2 cups cooked brown rice
• Sesame seeds for garnish (optional)

Instructions

1. Prepare the Marinade: In a bowl, mix soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Add the diced chicken and let it marinate for at least 30 minutes.
2. Cook the Chicken: Heat a non-stick skillet over medium heat. Add the marinated chicken and cook for about 5-7 minutes until fully cooked and slightly caramelized.
3. Steam the Broccoli: While the chicken is cooking, steam the broccoli until tender, about 5 minutes.
4. Assemble the Meal Prep: In each container, add a portion of brown rice, followed by the teriyaki chicken, and finally the steamed broccoli.
5. Garnish and Store: Sprinkle sesame seeds on top if desired. Allow the meals to cool before sealing and storing them in the fridge for up to 4 days.

Buffalo Chicken Lettuce Wraps

Buffalo Chicken Lettuce Wraps are a fun and healthy twist on classic buffalo chicken. These wraps are light, fresh, and packed with flavor, making them perfect for a quick lunch or a satisfying snack. The crisp lettuce leaves serve as a great low-carb alternative to traditional wraps, while the spicy buffalo chicken brings a kick that everyone loves.

In this recipe, tender chicken is coated in a spicy buffalo sauce and topped with creamy blue cheese and crunchy celery. It’s a delightful combination that satisfies your cravings without going overboard on calories. Plus, each wrap is under 400 calories, making it a guilt-free option!

Ingredients

• 1 pound boneless, skinless chicken breasts, diced
• 1/2 cup buffalo sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 1 head of romaine lettuce, leaves separated
• 1/4 cup blue cheese crumbles
• 1/2 cup diced celery
• Fresh parsley for garnish (optional)

Instructions

1. Cook the Chicken: In a skillet, heat olive oil over medium heat. Add the diced chicken and season with garlic powder, onion powder, salt, and pepper. Cook until the chicken is cooked through, about 7-10 minutes.
2. Add the Sauce: Pour the buffalo sauce over the cooked chicken and stir to coat evenly. Let it simmer for a few minutes until heated through.
3. Assemble the Wraps: Take a lettuce leaf and spoon some of the buffalo chicken mixture into the center. Top with blue cheese crumbles and diced celery.
4. Garnish and Serve: Sprinkle with fresh parsley if desired. Roll up the lettuce leaf and enjoy your delicious buffalo chicken lettuce wraps!

Pesto Chicken And Zoodles

Pesto Chicken and Zoodles is a light and tasty dish that packs a punch of flavor without the extra calories. The combination of juicy chicken, fresh basil pesto, and spiralized zucchini noodles makes for a delightful meal that feels indulgent yet is healthy.

The vibrant colors in the dish are eye-catching, with the green of the zoodles and pesto contrasting beautifully with the tender chicken and bright cherry tomatoes. This meal is perfect for anyone looking to enjoy a satisfying dinner while keeping their calorie count in check.

Making this dish is simple and quick, making it ideal for busy weeknights. You can whip it up in under 30 minutes, and it’s a great way to sneak in some veggies without sacrificing taste.

Ingredients

• 2 boneless, skinless chicken breasts
• 2 medium zucchinis, spiralized
• 1/2 cup basil pesto
• 1 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Season the chicken breasts with salt and pepper. Heat olive oil in a skillet over medium heat.
2. Add the chicken to the skillet and cook for about 6-7 minutes on each side, or until cooked through. Remove from the skillet and let it rest.
3. In the same skillet, add the spiralized zucchini and sauté for 2-3 minutes until just tender.
4. Slice the chicken and return it to the skillet with the zoodles. Add the basil pesto and cherry tomatoes, tossing everything together until well combined.
5. Serve warm, garnished with fresh basil leaves.

Szechuan Chicken With Cauliflower Rice

Szechuan Chicken is a delightful dish that packs a punch with its bold flavors. This version is made healthier by pairing it with cauliflower rice, making it a great option for those watching their calorie intake. The vibrant colors in the dish make it visually appealing, with tender chicken pieces coated in a spicy, savory sauce, topped with fresh green onions and sesame seeds.

The cauliflower rice serves as a perfect base, absorbing all the delicious flavors from the chicken. It’s light yet satisfying, making this meal a fantastic choice for lunch or dinner. Plus, it’s under 400 calories, so you can enjoy it without any guilt!

Ingredients

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 2 cups cauliflower rice
• 2 tablespoons soy sauce
• 1 tablespoon Szechuan sauce
• 1 tablespoon sesame oil
• 2 green onions, sliced
• 1 tablespoon sesame seeds
• 1 tablespoon ginger, minced
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions

1. Prepare the Chicken: In a large pan, heat sesame oil over medium heat. Add minced garlic and ginger, sautéing until fragrant.
2. Add Chicken: Toss in the chicken pieces, cooking until browned and cooked through, about 5-7 minutes.
3. Add Sauces: Stir in the soy sauce and Szechuan sauce, mixing well to coat the chicken. Cook for another 2-3 minutes.
4. Cook Cauliflower Rice: In a separate pan, lightly sauté the cauliflower rice for about 5 minutes until tender.
5. Serve: Plate the cauliflower rice, top with the Szechuan chicken, and garnish with sliced green onions and sesame seeds. Enjoy your healthy meal!