14 Light Chicken Meals Under 350 Calories Each

Finding delicious chicken dinners that won’t derail your healthy eating goals can feel like a challenge. These light and satisfying meals prove you don’t need to sacrifice flavor for nutrition.

Each recipe delivers maximum taste with minimal calories, using fresh ingredients and smart cooking techniques that keep you satisfied.

01. Warm Chicken & Butternut Squash Salad

Roasted vegetables create a hearty base for tender chicken in this nutritious salad. The warm ingredients gently wilt fresh arugula for perfect texture contrast.

Ingredients: 3 cups cubed butternut squash, 2 cups Brussels sprouts (halved), 2 cups cooked chicken breast (diced), 4 cups fresh arugula, 3 tablespoons olive oil, 2 tablespoons balsamic vinegar, 1 tablespoon honey, salt and pepper to taste.

How To Make Warm Chicken & Butternut Squash Salad

1. Preheat your oven to 425°F and line a large baking sheet with parchment paper. Toss cubed butternut squash and halved Brussels sprouts with 2 tablespoons olive oil, salt, and pepper until evenly coated.

2. Spread vegetables in a single layer on the prepared baking sheet, ensuring they don’t overlap. Roast for 20-25 minutes until squash is tender and Brussels sprouts are golden brown with crispy edges.

3. While vegetables roast, whisk together remaining olive oil, balsamic vinegar, and honey in a small bowl. Season the dressing with salt and pepper to taste.

4. Place fresh arugula in a large serving bowl and immediately top with hot roasted vegetables. The heat will gently wilt the greens. Add diced chicken and drizzle with balsamic dressing before serving warm.

02. Vietnamese-Style Slow Cooker Chicken

Tender poached chicken infused with Vietnamese flavors cooks hands-free in your slow cooker. This versatile protein works perfectly in multiple meals throughout the week.

Ingredients: 2 pounds boneless skinless chicken breasts, 1/4 cup fish sauce, 1/4 cup rice vinegar, 3 tablespoons brown sugar, 4 garlic cloves (minced), 2 tablespoons fresh lime juice, 1 tablespoon grated fresh ginger, 2 Thai chilies (sliced), 1 cup chicken broth.

How To Make Vietnamese-Style Slow Cooker Chicken

1. Combine fish sauce, rice vinegar, brown sugar, minced garlic, lime juice, grated ginger, and sliced chilies in your slow cooker. Whisk until brown sugar completely dissolves and mixture is well combined.

2. Add chicken breasts to the slow cooker, ensuring they’re completely submerged in the sauce mixture. Pour chicken broth over top if needed to cover the meat completely.

3. Cover and cook on low heat for 4-5 hours until chicken easily shreds with a fork and reaches an internal temperature of 165°F throughout.

4. Remove chicken from slow cooker and shred using two forks. Strain the cooking liquid and reserve it for serving over rice noodles, using in sandwiches, or mixing into chicken salad.

5. Store shredded chicken and broth separately in the refrigerator for up to 4 days, reheating portions as needed for quick weeknight meals.

03. One-Pot Creamy Chicken Pasta

Everything cooks together in one pot for this creamy pasta featuring chicken, Brussels sprouts, and mushrooms. The starchy pasta water creates a naturally creamy sauce without heavy cream.

Ingredients: 1 pound boneless chicken thighs (diced), 12 oz whole wheat penne pasta, 2 cups Brussels sprouts (shredded), 8 oz mushrooms (sliced), 4 cups chicken broth, 1/2 cup milk, 3 tablespoons olive oil, 3 garlic cloves (minced), 1/2 cup Parmesan cheese (grated).

How To Make One-Pot Creamy Chicken Pasta

1. Heat olive oil in a large Dutch oven over medium-high heat. Add diced chicken thighs and cook for 5-6 minutes until golden brown on all sides and cooked through.

2. Add minced garlic and sliced mushrooms to the pot, cooking for 2-3 minutes until mushrooms begin to soften and release their moisture.

3. Pour in chicken broth and bring to a boil. Add pasta and cook according to package directions, stirring occasionally to prevent sticking.

4. During the last 3 minutes of pasta cooking time, stir in shredded Brussels sprouts and milk. Continue cooking until pasta is tender and Brussels sprouts are bright green.

5. Remove from heat and stir in grated Parmesan cheese until melted and creamy. The residual starch from the pasta water will create a silky sauce that coats everything beautifully.

04. Tangy BBQ Pulled Chicken

Slow-simmered chicken in tangy tomato-based barbecue sauce creates the perfect pulled texture. This versatile protein works great in sandwiches, over potatoes, or with pasta.

Ingredients: 2 pounds boneless chicken breasts, 1 cup tomato sauce, 1/4 cup apple cider vinegar, 3 tablespoons brown sugar, 2 tablespoons Worcestershire sauce, 1 tablespoon smoked paprika, 2 teaspoons garlic powder, 1 teaspoon onion powder, salt and pepper to taste.

How To Make Tangy BBQ Pulled Chicken

1. Season chicken breasts generously with salt, pepper, garlic powder, and onion powder. Heat a large skillet over medium-high heat and sear chicken for 3-4 minutes per side until golden brown.

2. In a bowl, whisk together tomato sauce, apple cider vinegar, brown sugar, Worcestershire sauce, and smoked paprika until smooth and well combined.

3. Pour the barbecue sauce mixture over the seared chicken in the skillet. Reduce heat to low, cover, and simmer for 25-30 minutes until chicken easily shreds with a fork.

4. Remove chicken from the skillet and shred using two forks. Return shredded chicken to the sauce and simmer uncovered for 5-10 minutes until sauce thickens slightly.

5. Taste and adjust seasoning as needed. Serve hot with sliced jalapeños, red onions, and sour cream for a complete meal that’s both satisfying and flavorful.

05. Southwest Chicken & Sweet Potato Chili

Hearty one-pot chili packed with tender chicken, sweet potatoes, and bold southwestern spices. This warming meal delivers comfort food satisfaction with plenty of vegetables and lean protein.

Ingredients: 1 pound ground chicken, 2 large sweet potatoes (diced), 1 bell pepper (diced), 1 cup corn kernels, 1 can diced tomatoes, 2 cups chicken broth, 2 tablespoons chili powder, 1 tablespoon cumin, 1 teaspoon smoked paprika, salt and pepper to taste.

How To Make Southwest Chicken & Sweet Potato Chili

1. Heat a large Dutch oven over medium-high heat and add ground chicken. Cook for 6-8 minutes, breaking it up with a wooden spoon until browned and cooked through.

2. Add diced sweet potatoes and bell pepper to the pot, cooking for 4-5 minutes until vegetables begin to soften slightly and develop some color.

3. Stir in chili powder, cumin, and smoked paprika, cooking for 1 minute until spices become fragrant and coat the chicken and vegetables evenly.

4. Pour in diced tomatoes with their juice, chicken broth, and corn kernels. Bring mixture to a boil, then reduce heat and simmer covered for 20-25 minutes.

5. Continue cooking until sweet potatoes are fork-tender and chili has thickened to your desired consistency. Season with salt and pepper before serving with hot sauce and tortilla chips.

06. Protein-Packed Chicken Quinoa Bowl

Nutrient-dense bowl featuring seasoned chicken over fluffy quinoa with colorful vegetables. This complete meal provides sustained energy and keeps you satisfied for hours.

Ingredients: 1 pound chicken breast (diced), 1 cup quinoa, 2 cups chicken broth, 1 zucchini (diced), 1 red bell pepper (diced), 1 cup cherry tomatoes (halved), 2 tablespoons olive oil, 1 teaspoon garlic powder, 1 teaspoon Italian seasoning, salt and pepper to taste.

How To Make Protein-Packed Chicken Quinoa Bowl

1. Rinse quinoa thoroughly under cold water until water runs clear. Bring chicken broth to a boil in a medium saucepan, add quinoa, then reduce heat and simmer covered for 15 minutes.

2. While quinoa cooks, season diced chicken with salt, pepper, garlic powder, and Italian seasoning. Heat 1 tablespoon olive oil in a large skillet over medium-high heat.

3. Add seasoned chicken to the hot skillet and cook for 6-8 minutes, stirring occasionally, until golden brown on all sides and cooked through completely.

4. Add diced zucchini and bell pepper to the skillet with chicken, cooking for 3-4 minutes until vegetables are tender-crisp and bright in color.

5. Fluff cooked quinoa with a fork and divide among serving bowls. Top with chicken and vegetable mixture, then garnish with fresh cherry tomato halves and a drizzle of remaining olive oil.

07. Hasselback Caprese Stuffed Chicken

Chicken breasts sliced hasselback-style and stuffed with mozzarella, tomatoes, and basil. This technique ensures even cooking while creating pockets for delicious Italian flavors.

Ingredients: 4 boneless chicken breasts, 4 oz fresh mozzarella (sliced), 2 large tomatoes (sliced), 1/4 cup fresh basil leaves, 2 tablespoons olive oil, 2 tablespoons balsamic glaze, 1 teaspoon garlic powder, salt and pepper to taste.

How To Make Hasselback Caprese Stuffed Chicken

1. Preheat oven to 400°F and line a baking sheet with parchment paper. Place each chicken breast on a cutting board and make 5-6 crosswise cuts every half-inch, cutting about 3/4 through the thickness.

2. Season chicken breasts thoroughly with salt, pepper, and garlic powder, making sure seasoning gets into the cuts you made for maximum flavor throughout.

3. Carefully stuff each cut with alternating slices of mozzarella cheese, tomato, and fresh basil leaves, pressing gently to secure the fillings in place.

4. Brush stuffed chicken breasts with olive oil and place on the prepared baking sheet. Bake for 25-30 minutes until chicken reaches 165°F internally and cheese is melted and golden.

5. Remove from oven and immediately drizzle with balsamic glaze. Let rest for 5 minutes before serving to allow juices to redistribute and cheese to set slightly.

08. Wine-Braised Garlic Chicken

Tender chicken simmered with whole garlic cloves in white wine and mustard sauce. The long cooking time mellows the garlic into sweet, creamy perfection.

Ingredients: 4 chicken thighs (bone-in, skin-on), 12 whole garlic cloves (peeled), 1/2 cup dry white wine, 2 tablespoons Dijon mustard, 1 tablespoon olive oil, 1 tablespoon fresh thyme, 1/2 cup chicken broth, salt and pepper to taste.

How To Make Wine-Braised Garlic Chicken

1. Season chicken thighs generously with salt and pepper on both sides. Heat olive oil in a large oven-safe skillet over medium-high heat until shimmering.

2. Place chicken thighs skin-side down in the hot skillet and cook for 5-6 minutes until skin is golden brown and crispy. Flip and cook 3 minutes more.

3. Add whole garlic cloves around the chicken and cook for 2 minutes until fragrant. Pour in white wine and let it bubble for 1 minute to cook off some alcohol.

4. Whisk together Dijon mustard and chicken broth, then pour over chicken. Sprinkle with fresh thyme and bring to a gentle simmer.

5. Cover skillet and transfer to 350°F oven. Braise for 35-40 minutes until chicken is tender and garlic cloves are soft and caramelized throughout.

09. Cauliflower Chicken Fried Rice

Classic fried rice made healthier by swapping rice for riced cauliflower. This low-carb version delivers all the flavors you love with an extra serving of vegetables.

Ingredients: 1 pound chicken breast (diced), 1 large head cauliflower (riced), 3 eggs (beaten), 1 cup frozen peas and carrots, 4 green onions (sliced), 3 tablespoons soy sauce, 2 tablespoons sesame oil, 2 cloves garlic (minced), 1 tablespoon fresh ginger (grated).

How To Make Cauliflower Chicken Fried Rice

1. Remove cauliflower leaves and core, then pulse florets in a food processor until they resemble rice-sized pieces. Don’t over-process or you’ll end up with cauliflower mush.

2. Heat 1 tablespoon sesame oil in a large wok or skillet over high heat. Add diced chicken and stir-fry for 5-6 minutes until golden brown and cooked through.

3. Push chicken to one side of the pan and pour beaten eggs into the empty space. Scramble eggs until just set, then mix with the cooked chicken.

4. Add minced garlic and grated ginger to the pan, stir-frying for 30 seconds until fragrant. Add cauliflower rice and frozen vegetables, cooking for 4-5 minutes.

5. Stir in soy sauce and remaining sesame oil, tossing everything together until well combined and heated through. Garnish with sliced green onions before serving immediately while hot.

10. Italian Chicken & Spinach Soup with Pesto

Light yet satisfying soup featuring tender chicken, white beans, and fresh spinach. A swirl of homemade basil pesto adds bright Italian flavors to every spoonful.

Ingredients: 1 pound chicken breast (diced), 4 cups chicken broth, 1 can cannellini beans (drained), 4 cups baby spinach, 1/4 cup fresh basil, 2 tablespoons pine nuts, 2 cloves garlic, 3 tablespoons olive oil, 1/4 cup Parmesan cheese (grated), salt and pepper to taste.

How To Make Italian Chicken & Spinach Soup with Pesto

1. Heat 1 tablespoon olive oil in a large pot over medium-high heat. Add diced chicken and cook for 6-8 minutes, stirring occasionally, until golden brown and cooked through completely.

2. Pour chicken broth into the pot and bring to a boil. Add drained cannellini beans and simmer for 10 minutes to heat through and allow flavors to meld together.

3. While soup simmers, make pesto by combining basil, pine nuts, garlic, remaining olive oil, and Parmesan cheese in a food processor. Pulse until smooth and creamy.

4. Stir baby spinach into the hot soup and cook for 1-2 minutes until wilted and bright green. Season with salt and pepper to taste.

5. Ladle soup into bowls and swirl a spoonful of fresh pesto into each serving. The pesto will add incredible flavor and make each bowl look restaurant-worthy.

11. Middle Eastern Chicken & Chickpea Stew

Aromatic stew combining tender chicken with protein-rich chickpeas in warm Middle Eastern spices. This comforting meal freezes beautifully for future quick dinners.

Ingredients: 1 pound chicken thighs (boneless, diced), 2 cans chickpeas (drained), 1 can diced tomatoes, 2 cups chicken broth, 1 onion (diced), 3 cloves garlic (minced), 2 teaspoons ground cumin, 1 teaspoon paprika, 1/4 cup fresh lemon juice, 2 tablespoons olive oil.

How To Make Middle Eastern Chicken & Chickpea Stew

1. Heat olive oil in a large Dutch oven over medium-high heat. Add diced onion and cook for 4-5 minutes until softened and beginning to turn golden brown around the edges.

2. Add minced garlic, cumin, and paprika to the pot, stirring constantly for 1 minute until spices become fragrant and coat the onions evenly.

3. Add diced chicken thighs to the pot and cook for 6-8 minutes, stirring occasionally, until chicken is browned on all sides and nearly cooked through.

4. Pour in diced tomatoes with their juice, chicken broth, and drained chickpeas. Bring mixture to a boil, then reduce heat and simmer covered for 20 minutes.

5. Stir in fresh lemon juice and season with salt and pepper to taste. The stew should be thick and hearty, perfect for serving over couscous with steamed broccoli.

12. Creamy Mushroom Chicken Skillet

Seared chicken breasts in a rich, creamy mushroom sauce that works with any variety of mushrooms. This elegant dish pairs perfectly with noodles or mashed potatoes.

Ingredients: 4 boneless chicken breasts, 1 pound mixed mushrooms (sliced), 1/2 cup heavy cream, 1/2 cup chicken broth, 1/4 cup white wine, 2 tablespoons butter, 2 cloves garlic (minced), 1 tablespoon fresh thyme, 2 tablespoons olive oil, salt and pepper to taste.

How To Make Creamy Mushroom Chicken Skillet

1. Season chicken breasts with salt and pepper on both sides. Heat olive oil in a large skillet over medium-high heat until shimmering hot.

2. Add chicken breasts to the skillet and cook for 6-7 minutes per side until golden brown and cooked to 165°F internally. Remove chicken and set aside.

3. Add butter to the same skillet and let it melt. Add sliced mushrooms and cook for 5-6 minutes until they release their moisture and become golden brown.

4. Add minced garlic and fresh thyme, cooking for 1 minute until fragrant. Pour in white wine and let it reduce by half, scraping up any browned bits.

5. Stir in chicken broth and heavy cream, bringing to a gentle simmer. Return chicken to the skillet and simmer for 3-4 minutes until sauce thickens and coats the chicken beautifully.

13. Hawaiian Ginger Chicken Stew

Warming stew with bold ginger flavors and nutritious dark leafy greens. This island-inspired dish provides a complete serving of vegetables in every satisfying bowl.

Ingredients: 1 pound chicken thighs (boneless, diced), 4 cups chicken broth, 4 cups mustard greens (chopped), 1 can coconut milk, 3 tablespoons fresh ginger (grated), 1 onion (diced), 3 cloves garlic (minced), 2 tablespoons soy sauce, 1 tablespoon sesame oil, salt to taste.

How To Make Hawaiian Ginger Chicken Stew

1. Heat sesame oil in a large pot over medium-high heat. Add diced onion and cook for 4-5 minutes until softened and lightly caramelized around the edges.

2. Add grated fresh ginger and minced garlic to the pot, stirring constantly for 1 minute until incredibly fragrant and aromatic throughout the kitchen.

3. Add diced chicken thighs and cook for 6-8 minutes, stirring occasionally, until chicken is browned on all sides and nearly cooked through completely.

4. Pour in chicken broth and coconut milk, bringing the mixture to a boil. Reduce heat and simmer for 15 minutes to develop rich, complex flavors.

5. Stir in chopped mustard greens and soy sauce, cooking for 3-4 minutes until greens are wilted and tender. Serve hot over brown rice for a complete, nourishing meal.

14. Herb-Crusted Spatchcock Turkey

Small turkey cooked using the spatchcock method for faster, more even cooking. Fresh herbs and spices create a crispy, golden skin with classic roasted flavors throughout.

Ingredients: 1 small turkey (12 pounds), 1/4 cup olive oil, 2 tablespoons fresh sage (chopped), 2 tablespoons fresh thyme, 1 tablespoon garlic powder, 1 tablespoon onion powder, 2 teaspoons paprika, 1 teaspoon black pepper, 2 teaspoons salt.

How To Make Herb-Crusted Spatchcock Turkey

1. Using kitchen shears, cut along both sides of the turkey’s backbone to remove it completely. Flip turkey breast-side up and press firmly to flatten, breaking the breastbone.

2. Pat turkey completely dry with paper towels, ensuring skin is moisture-free for maximum crispiness. Place on a large rimmed baking sheet lined with parchment paper.

3. In a small bowl, combine olive oil, chopped sage, thyme, garlic powder, onion powder, paprika, salt, and pepper to create an aromatic herb paste.

4. Rub herb mixture all over turkey, getting under the skin where possible and coating every surface evenly. Let turkey rest at room temperature for 30 minutes.

5. Preheat oven to 450°F and roast turkey for 60-90 minutes until internal temperature reaches 165°F and skin is deeply golden brown and crispy all over.

Final Thoughts

These light chicken recipes prove that healthy eating doesn’t mean sacrificing flavor or satisfaction. Each dish delivers restaurant-quality results while keeping calories in check.

With options ranging from quick weeknight skillet meals to impressive weekend dinners, you’ll never run out of delicious ways to enjoy lean protein.