When it comes to healthy eating, one of the most effective ways to reduce calories is by using lean protein sources like ground chicken. With its mild flavor and versatility, ground chicken is a staple in many kitchens, and for good reason. Not only does it provide a boost of protein, but it’s also relatively low in fat and calories compared to other meats.
In this article, we’ll be exploring 20 delicious low-calorie ground chicken recipes that are perfect for healthy eating. From Asian-inspired lettuce wraps to hearty stews and soups, these recipes showcase the incredible versatility of ground chicken and provide plenty of inspiration for meal planning.
Asian-inspired ground chicken lettuce wraps
Savor the flavors of Asia with these crispy lettuce wraps filled with savory ground chicken, crunchy veggies, and creamy sauces. Perfect for a quick lunch or dinner, this recipe is a delicious twist on traditional wraps.
Ingredients:
– 1 lb ground chicken
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon honey
– 1 tablespoon sesame oil
– 1/4 cup chopped scallions
– 1/4 cup diced bell peppers
– 2 cups mixed greens (lettuce leaves)
– Sesame seeds and sliced green onions for garnish (optional)
Instructions:
1. In a large skillet, cook ground chicken over medium-high heat until browned, breaking into small pieces.
2. Add garlic, soy sauce, honey, and sesame oil to the skillet; stir-fry until combined.
3. Stir in chopped scallions and bell peppers; cook for 1-2 minutes.
4. Warm lettuce leaves by wrapping them around a warm water-filled glass or by microwaving for 10 seconds.
5. Assemble wraps by spooning cooked chicken mixture onto warmed lettuce, garnishing with sesame seeds and green onions if desired.
Cooking Time: 15-20 minutes
Low-calorie ground chicken and zucchini stir-fry
This recipe makes a delicious and nutritious ground chicken and zucchini stir-fry that’s perfect for a weeknight dinner. With minimal prep time and cooking, you’ll have a flavorful meal on the table in no time!
Ingredients:
– 1 lb ground chicken breast
– 2 medium zucchinis, sliced into thin strips
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– Fresh green onions and sesame seeds for garnish (optional)
Instructions:
1. Cook the ground chicken in a large skillet over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the olive oil, onion, and garlic to the skillet and cook until the onion is translucent.
3. Add the zucchini strips to the skillet and cook for 3-4 minutes or until tender.
4. Season with soy sauce, salt, and pepper.
5. Serve hot, garnished with green onions and sesame seeds if desired.
Cooking Time: 15-20 minutes
Healthy ground chicken and spinach stuffed peppers
This recipe is a twist on traditional stuffed peppers, using ground chicken and spinach instead of beef or pork for a leaner and healthier option. The result is a flavorful and nutritious meal that’s perfect for a quick weeknight dinner.
Ingredients:
– 1 lb ground chicken
– 1/2 cup chopped fresh spinach
– 1/2 cup cooked white rice
– 1/4 cup grated cheddar cheese (optional)
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 4 bell peppers, any color
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, cook the ground chicken over medium-high heat until browned, breaking it up with a spoon as it cooks.
3. Add the chopped spinach, cooked rice, paprika, salt, and pepper to the skillet. Cook for an additional 2-3 minutes.
4. Stuff each bell pepper with the chicken mixture, filling to the top.
5. Place the stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 25-30 minutes or until the peppers are tender.
Cooking Time: 30-35 minutes
Low-calorie ground chicken and mushroom skillet
A delicious and healthy twist on a classic comfort food, this skillet recipe combines lean ground chicken with sautéed mushrooms and a hint of garlic for a flavorful and nutritious meal.
Ingredients:
– 1 lb ground chicken breast
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Optional: 1/4 cup low-fat chicken broth or water
Instructions:
1. Heat the olive oil in a large non-stick skillet over medium-high heat.
2. Add the ground chicken and cook, breaking up with a spoon, until browned, about 5-6 minutes.
3. Add the mushrooms, garlic, onion, and thyme. Cook, stirring occasionally, until the vegetables are tender, about 8-10 minutes.
4. Season with salt and pepper to taste. If using chicken broth or water, add it now and simmer for an additional 2-3 minutes.
5. Serve hot, garnished with fresh parsley if desired.
Cooking Time: Approximately 15-18 minutes
Ground chicken and cauliflower rice bowl
This flavorful bowl combines the savory taste of ground chicken with the nutritional benefits of cauliflower rice, making it a perfect meal for any day. With just a few simple steps, you can create this delicious dish that’s both healthy and satisfying.
Ingredients:
– 1 lb ground chicken
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon soy sauce (optional)
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse the cauliflower in a food processor until it resembles rice.
3. In a large skillet, cook the ground chicken over medium-high heat, breaking it up with a spoon as it cooks.
4. Add the garlic, olive oil, and soy sauce (if using) to the skillet and stir well.
5. Serve the cooked chicken mixture over the cauliflower “rice” in a bowl. Garnish with chopped green onions if desired.
Cooking Time: 20-25 minutes
Light ground chicken and avocado lettuce cups
These refreshing lettuce cups are perfect for a quick and healthy meal or snack. Tender chicken, creamy avocado, and crisp lettuce come together in a flavorful and nutritious combination.
Ingredients:
– 1 lb ground chicken
– 1/2 avocado, diced
– 1 head of lettuce, leaves separated
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: lemon wedges and chopped fresh herbs (e.g., parsley, cilantro)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, combine ground chicken, olive oil, garlic, salt, and pepper. Mix well.
3. Form into small patties and bake for 12-15 minutes or until cooked through.
4. Meanwhile, wash and dry lettuce leaves.
5. Assemble cups by placing a cooked patty on each leaf, then topping with diced avocado.
6. Serve immediately and enjoy!
Cooking Time: 20 minutes
Low-calorie ground chicken and quinoa stuffed tomatoes
This recipe combines lean ground chicken with nutty quinoa and flavorful herbs, all wrapped up in a nutritious tomato package. A perfect side dish or light lunch that’s easy to make and packed with protein and fiber.
Ingredients:
– 4 large tomatoes
– 1 lb ground chicken breast
– 1 cup cooked quinoa
– 1/2 cup chopped fresh parsley
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1-2 cloves garlic, minced
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the tomatoes and scoop out the insides, leaving a shell.
3. In a bowl, mix together ground chicken, cooked quinoa, parsley, Parmesan cheese, and olive oil.
4. Stuff each tomato with the mixture, dividing it evenly among the four.
5. Season with salt and pepper to taste; add garlic if desired.
6. Place the stuffed tomatoes on a baking sheet and bake for 25-30 minutes, or until the chicken is cooked through and the tomatoes are tender.
Cooking Time: 25-30 minutes
Healthy ground chicken and kale soup
This hearty soup is a perfect blend of flavors and nutrients, packed with lean ground chicken, nutrient-rich kale, and aromatic spices. A comforting and healthy meal that’s ready in no time!
Ingredients:
– 1 lb ground chicken
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 2 cups curly kale leaves, stems removed and chopped
– 1 teaspoon dried thyme
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onions and garlic; cook until the onions are translucent (3-4 minutes).
3. Add the ground chicken; cook, breaking up with a spoon, until browned (5-6 minutes).
4. Pour in the vegetable broth, thyme, salt, and pepper. Stir to combine.
5. Bring to a boil, then reduce heat to low and simmer for 20 minutes.
6. Stir in the chopped kale leaves; cook until wilted (3-4 minutes).
7. Serve hot, garnished with additional thyme if desired.
Cooking Time: 25-30 minutes
Ground chicken and sweet potato hash
Ground Chicken and Sweet Potato Hash Recipe
This hearty and flavorful dish combines ground chicken with roasted sweet potatoes, onions, and spices to create a satisfying breakfast or brunch option.
Ingredients:
– 1 lb ground chicken
– 2 large sweet potatoes, peeled and diced
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, cook the ground chicken over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. In a separate bowl, toss the sweet potatoes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
4. Add the cooked sweet potatoes, onion, and garlic to the skillet with the ground chicken. Cook over medium heat until the mixture is heated through and starting to brown.
5. Season with paprika and serve hot.
Cooking Time: 40-45 minutes
Low-calorie ground chicken and broccoli stir-fry
Get a nutritious meal on the table in just 20 minutes with this low-calorie ground chicken and broccoli stir-fry. This recipe is perfect for a quick weeknight dinner or lunch prep.
Ingredients:
– 1 lb ground chicken breast
– 2 cups broccoli florets
– 1 tablespoon olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– 1/4 teaspoon black pepper
– Salt to taste
– Chopped green onions and sesame seeds for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the ground chicken and cook, breaking up with a spoon, until browned, about 5 minutes.
3. Add the broccoli, onion, and garlic; cook until the vegetables are tender-crisp, about 4-5 minutes.
4. Stir in soy sauce and black pepper to taste.
5. Serve hot, garnished with green onions and sesame seeds if desired.
Cooking Time: 20 minutes
Healthy ground chicken and cabbage rolls
A twist on traditional cabbage rolls, this recipe uses ground chicken as a leaner alternative to ground beef or pork. These flavorful rolls are perfect for a quick weeknight dinner or a healthy meal prep option.
Ingredients:
– 1 lb ground chicken
– 1 medium onion, finely chopped
– 2 cloves garlic, minced
– 1 head of cabbage, thinly sliced
– 1 cup cooked brown rice
– 1 tsp paprika
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook ground chicken over medium-high heat until browned, breaking it up with a spoon as it cooks.
3. Add chopped onion and minced garlic; cook until the onion is translucent.
4. Stir in cooked brown rice, paprika, salt, and pepper.
5. Blanch cabbage leaves by dipping them in boiling water for 30 seconds.
6. Assemble rolls by placing about 1/4 cup of the chicken mixture onto a cabbage leaf, folding the stem end over the filling, then rolling up tightly.
7. Place rolls seam-side down on a baking sheet lined with parchment paper.
8. Drizzle with olive oil and bake for 25-30 minutes or until the cabbage is tender.
Cooking Time: 25-30 minutes
Ground chicken and zucchini noodle pasta
This recipe combines the flavors of ground chicken, zucchini noodles, and a hint of Italian seasoning for a light and satisfying meal. Perfect for a weeknight dinner or a quick lunch.
Ingredients:
– 1 lb ground chicken
– 2 medium zucchinis
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– 8 oz pasta (such as spaghetti or linguine)
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook the zucchinis into noodles using a spiralizer or mandoline.
3. In a large skillet, heat the olive oil over medium-high. Add the ground chicken and cook until browned, breaking it up with a spoon as needed.
4. Add the garlic, oregano, salt, and pepper to the skillet and stir to combine.
5. Cook the pasta according to package instructions. Drain and set aside.
6. Combine the cooked zucchini noodles, ground chicken mixture, and pasta in a large serving bowl. Top with Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Low-calorie ground chicken and eggplant casserole
This casserole is a healthy twist on a classic comfort food dish, packed with protein-rich ground chicken, nutrient-dense eggplant, and whole-grain pasta. Perfect for a quick weeknight dinner or a nutritious meal prep option.
Ingredients:
– 1 lb ground chicken breast
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 8 oz whole-grain penne pasta
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup low-sodium tomato sauce
– 1 cup shredded part-skim mozzarella cheese
– 1 tsp dried oregano
– Salt and pepper to taste
– 1 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook pasta according to package instructions; set aside.
3. In a large skillet, cook ground chicken over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add chopped onion and minced garlic to the skillet and cook until softened.
5. Combine cooked pasta, tomato sauce, eggplant slices, and cooked chicken mixture in a 9×13-inch baking dish.
6. Top with mozzarella cheese and sprinkle with oregano.
7. Drizzle with olive oil and season with salt and pepper to taste.
8. Bake for 30-35 minutes or until the casserole is hot and bubbly.
Cooking Time: 30-35 minutes
Healthy ground chicken and carrot patties
A delicious and nutritious twist on traditional burgers, these patties combine lean ground chicken with sweet carrots and a hint of spice. Perfect for a quick and easy meal or as a healthy alternative to traditional fast food.
Ingredients:
– 1 lb ground chicken breast
– 1/2 cup grated carrots
– 1/4 cup rolled oats
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, combine ground chicken, grated carrots, oats, olive oil, onion, garlic, and paprika. Mix well with your hands until just combined.
3. Divide the mixture into 4-6 portions, depending on desired patty size. Shape each portion into a round patty.
4. Cook patties for 5-7 minutes per side, or until cooked through and lightly browned.
5. Serve immediately on a bun with your favorite toppings, such as lettuce, tomato, and avocado.
Cooking Time: 10-12 minutes
Ground chicken and bell pepper stuffed squash
This recipe is a flavorful and nutritious twist on traditional stuffed peppers, featuring ground chicken and roasted squash as the main ingredients. The combination of savory ground chicken, sweet bell peppers, and nutty squash makes for a delicious and healthy meal.
Ingredients:
– 1 medium-sized butternut squash
– 1 lb ground chicken
– 1/2 cup chopped bell pepper
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tsp cumin
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out the seeds.
3. In a large skillet, cook the ground chicken over medium-high heat until browned, breaking it up into small pieces as it cooks.
4. Add the chopped bell pepper, onion, garlic, cumin, salt, and pepper to the skillet and cook until the vegetables are tender.
5. Stuff each squash half with the ground chicken mixture and place on a baking sheet lined with parchment paper.
6. Drizzle with olive oil and bake for 35-40 minutes or until the squash is tender.
Cooking Time: 35-40 minutes
Low-calorie ground chicken and lentil stew
This hearty stew is a perfect blend of protein-rich ground chicken and fiber-packed lentils, all in a flavorful and nutritious package. With only 250 calories per serving, you can enjoy this comforting dish without feeling guilty.
Ingredients:
– 1 lb ground chicken
– 1 cup brown or green lentils, rinsed and drained
– 2 cups low-sodium chicken broth
– 1 onion, diced
– 2 cloves garlic, minced
– 1 carrot, peeled and sliced
– 1 celery stalk, sliced
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot or Dutch oven, cook the ground chicken over medium-high heat, breaking it up with a spoon as it cooks, until browned and cooked through.
2. Add the onion, garlic, carrot, and celery; cook until the vegetables are tender, about 5 minutes.
3. Stir in the lentils, chicken broth, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
5. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Healthy ground chicken and asparagus skillet
This flavorful skillet recipe is a great way to get your daily dose of protein and veggies while still satisfying your cravings. With minimal prep time, you can have a nutritious meal ready in no time!
Ingredients:
– 1 lb ground chicken
– 1 pound fresh asparagus, trimmed
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– Optional: feta cheese crumbles for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the ground chicken and cook until browned, breaking it up with a spoon as needed.
4. Add the chopped onion and minced garlic; cook until the onion is translucent.
5. Add the asparagus to the skillet and stir to combine with the chicken mixture.
6. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until the asparagus is tender.
7. Season with salt, pepper, and lemon juice to taste.
Cooking Time: 25-30 minutes
Ground chicken and spinach stuffed mushrooms
Impress your family and friends with this flavorful and nutritious recipe that combines the earthy taste of mushrooms with the richness of ground chicken and spinach.
Ingredients:
– 12 large mushroom caps (such as portobello or cremini)
– 1 lb ground chicken
– 1/2 cup fresh spinach leaves, chopped
– 1 onion, finely chopped
– 1 clove garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 cup grated cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the ground chicken over medium-high heat until browned, breaking it up with a spoon as it cooks.
3. Add chopped onion and garlic to the skillet and cook until the onion is translucent.
4. Stir in chopped spinach and cook until wilted.
5. Stuff each mushroom cap with the ground chicken mixture, dividing it evenly among the mushrooms.
6. Place the stuffed mushrooms on a baking sheet lined with parchment paper.
7. Drizzle with olive oil and sprinkle with salt and pepper to taste.
8. Bake for 20-25 minutes or until the mushrooms are tender and the filling is heated through.
9. If using, sprinkle with grated cheddar cheese and return to oven for an additional 2-3 minutes.
Cooking Time: 20-25 minutes
Low-calorie ground chicken and green bean stir-fry
This recipe is a flavorful and nutritious twist on the classic stir-fry, using lean ground chicken and crisp green beans. Perfect for a weeknight dinner or lunch prep, this dish is ready in under 30 minutes.
Ingredients:
– 1 lb ground chicken breast
– 2 cups fresh green beans, trimmed
– 1 tablespoon vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
– Optional: sesame seeds, chopped scallions for garnish
Instructions:
1. Cook the ground chicken in a large skillet over medium-high heat, breaking up with a spoon as it cooks, until browned and cooked through (5-6 minutes).
2. Remove the chicken from the skillet and set aside.
3. Add the vegetable oil, garlic, green beans, soy sauce, and honey to the skillet. Cook, stirring occasionally, until the green beans are tender-crisp (4-5 minutes).
4. Return the cooked ground chicken to the skillet and stir to combine with the green bean mixture.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with sesame seeds and chopped scallions if desired.
Cooking Time: 15-20 minutes
Healthy ground chicken and tomato basil soup
This recipe is a nutritious twist on traditional tomato soup, packed with protein-rich ground chicken, fiber-filled tomatoes, and antioxidant-rich basil. Perfect for a quick and satisfying lunch or dinner.
Ingredients:
– 1 lb ground chicken
– 2 medium onions, chopped
– 3 cloves of garlic, minced
– 2 cups mixed tomatoes (canned or fresh)
– 1 cup low-sodium chicken broth
– 1/4 cup fresh basil leaves, chopped
– 1 tsp dried oregano
– Salt and pepper, to taste
– Optional: 1/4 cup heavy cream or Greek yogurt for added richness
Instructions:
1. In a large pot, cook the ground chicken over medium-high heat until browned, breaking it up into small pieces as it cooks.
2. Add the chopped onions and minced garlic; cook until the onions are translucent.
3. Stir in the mixed tomatoes, chicken broth, chopped basil, and dried oregano.
4. Bring the mixture to a simmer and let cook for 15-20 minutes or until the flavors have melded together.
5. Season with salt and pepper to taste.
6. Serve hot, topped with a dollop of heavy cream or Greek yogurt if desired.
Cooking Time: 20 minutes
Summary
Discover the delicious and healthy world of ground chicken recipes! This article presents 20 mouth-watering dishes that are not only low-calorie but also packed with flavor. From Asian-inspired lettuce wraps to stuffed peppers, skillet dinners, and hearty stews, there’s something for every palate. These easy-to-make recipes showcase the versatility of ground chicken, making it a perfect protein choice for a healthy diet. Whether you’re looking for a quick weeknight meal or a nutritious breakfast option, these recipes are sure to satisfy your cravings while keeping your calorie count in check.
Leave a Reply