Chicken Dinners for 350 Calories or Less

Satisfying

chicken dinners

don’t have to be high in calories. These 30 recipes, each clocking in at 350 calories or less per serving, deliver lean protein, fresh vegetables, and bold flavors to keep you full and fueled. Perfect for weight loss, meal prep, or busy evenings, these dishes emphasize whole foods, simple ingredients, and quick cooking methods like sheet-pan baking, stir-frying, and one-pot wonders.

Chicken breast and thighs provide high-quality protein (20-30g per serving in most recipes) to support muscle maintenance and satiety, while veggies add volume and fiber without extra calories. Many incorporate heart-healthy fats from olive oil, nuts, or avocado in moderation. All recipes are tested by EatingWell’s registered dietitians and home cooks for reliable nutrition info and great taste.

Why Choose Low-Calorie Chicken Dinners?

Low-calorie meals help create a sustainable calorie deficit for weight loss—aim for 500 calories below maintenance daily for 1 lb/week loss, per CDC guidelines. Chicken is versatile, affordable, and nutrient-dense: 3oz skinless breast has just 140 calories but 26g protein. Pairing it with non-starchy veggies maximizes volume (the ‘volumetrics’ approach from Barbara Rolls, PhD) to combat hunger.

• High protein: Curbs appetite hormones like ghrelin.
• Quick prep: Most ready in 30-45 minutes.
• Budget-friendly: Uses pantry staples and seasonal produce.
• Customizable: Swap for dietary needs (gluten-free, dairy-free).

Sheet-Pan Chicken Recipes (Under 350 Calories)

Sheet-pan meals minimize cleanup while roasting chicken and veggies to perfection. These hands-off recipes yield crispy exteriors and juicy interiors.

Sheet-Pan Chicken Fajitas

**290 calories per serving.** Sizzling bell peppers, onions, and tender chicken strips seasoned with fajita spice mix. Serve in lettuce wraps for extra crunch (carbs: 15g, protein: 25g). Ready in 25 minutes.

Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables

**325 calories.** Roasted chickpeas add plant protein; balsamic vinegar caramelizes veggies. Chicken thighs keep it moist (fiber: 10g). Pairs with a side salad.

Sheet-Pan Honey-Mustard Chicken & Rainbow Vegetables

**310 calories.** Sweet-tangy glaze over chicken breast and carrots, broccoli, sweet potatoes. One pan, 35 minutes (vitamins A & C boost).

One-Pot Chicken Wonders

One-pot recipes build flavor layers while simmering everything together—no pots to wash.

Chicken Sausage & Quinoa Skillet

**340 calories.** Lean chicken sausage, quinoa, kale, and tomatoes in 20 minutes. Quinoa provides complete protein (iron-rich).

One-Pot Garlicky Shrimp & Broccoli

**280 calories.** Though shrimp-focused, add diced chicken for hybrid. Lemon-garlic sauce over whole grains.

Creamy Chicken & Zucchini

**315 calories.** Greek yogurt ‘cream’ sauce with herbs—no heavy dairy. Zucchini noodles cut carbs.

Stir-Fries & Skillet Chicken

High-heat cooking preserves nutrients and adds smoky char in under 20 minutes.

Lemon-Garlic Chicken with Green Beans

**265 calories.** Bright lemon zest, blanched green beans, minimal oil. Protein: 30g.

Sesame Chicken & Asparagus Stir-Fry

**330 calories.** Reduced-sodium soy, sesame oil, ginger. Asparagus adds crunch (antioxidants).

Everything Chicken & Rice Skillet

**345 calories.** ‘Everything’ bagel seasoning on chicken thighs with spinach and brown rice.

Soups & Stews for Cozy Nights

Broth-based soups are naturally low-cal but filling with chicken and veggies.

Chicken & Vegetable Soup

**250 calories.** Classic comfort with carrots, celery, herbs. Freezes well for meal prep.

Green Chicken Chili

**320 calories.** Tomatillos, poblanos, cilantro for tangy heat. White beans boost fiber.

Southwestern Chicken Soup

**300 calories.** Corn, black beans, cumin—top with lime and avocado (3g fat max).

Pasta & Grain Bowls (Lightened Up)

Portion-controlled whole grains keep these under 350 calories.

Chicken Parmesan Zucchini Boats

**335 calories.** Hollowed zucchini stuffed with ground chicken marinara, mozzarella melt.

Lemon Chicken Orzo Soup

**285 calories.** Orzo pearls in lemony broth with shredded chicken.

Chicken Tostada Salad

**310 calories.** Baked tostada shell with chicken, salsa, greens—no frying.

Salads & Wraps

High-volume salads emphasize greens for fewer calories per bite.

Chicken Satay Bowls

**340 calories.** Peanut sauce (1 tsp per serving), cucumber, carrots over greens.

Mediterranean Chicken Salad

**295 calories.** Feta, olives, tomatoes, cucumber—light vinaigrette.

Chicken & Kale Caesar Wrap

**270 calories.** Yogurt-based dressing in collard wraps.

International Flavors

Global spices keep flavors exciting without calorie creep.

Chicken Tikka Masala

**350 calories.** Spiced yogurt marinade, light tomato sauce, cauliflower rice.

Teriyaki Chicken

**305 calories.** Low-sugar glaze with bok choy and pineapple.

Jerk Chicken with Caribbean Salsa

**320 calories.** Allspice rub, mango salsa for sweetness.

Grilled & Baked Favorites

Lean grilling or baking methods highlight natural chicken flavor.

Grilled Chicken with Peach Salsa

**280 calories.** Summer stone fruit pairs with chili-rubbed breast.

Baked Chicken with Artichokes

**315 calories.** Lemon-herb marinade, canned artichokes for convenience.

Parmesan-Crusted Chicken

**330 calories.** Panko-Parmesan crust baked crisp, served with asparagus.

Nutrition Breakdown Table

Recipe Type	Avg. Calories	Protein (g)	Fiber (g)	Prep Time
Sheet-Pan	305	28	8	30 min
One-Pot	320	26	9	25 min
Stir-Fry	300	30	6	20 min
Soups	290	24	7	35 min
Salads	285	27	5	15 min

Frequently Asked Questions (FAQs)

Can I use chicken thighs instead of breasts?

Yes, boneless skinless thighs work great—slightly higher calories (add ~30) but more flavorful and forgiving. Trim visible fat.

Are these recipes freezer-friendly?

Most soups, stews, and casseroles freeze well for 2-3 months. Avoid dairy-heavy ones; portion before freezing.

How do I keep chicken moist at low calories?

Brine briefly (saltwater 30 min), marinate with yogurt/acid, or use thighs. Avoid overcooking—165°F internal.

Vegetarian swaps?

Tofu, tempeh, or chickpeas mimic texture. Adjust cooking time and calories accordingly.

Can I meal prep these for the week?

Absolutely—store in airtight containers up to 4 days. Reheat gently; add fresh herbs for vibrancy.

Pro Tips for Success

• Measure portions accurately for calorie control.
• Use nonstick spray over oil to cut 50+ calories.
• Incorporate herbs/spices freely—they’re zero-calorie flavor bombs.
• Drink water before meals to enhance fullness.
• Track with an app like MyFitnessPal for personalization.

These recipes prove healthy eating can be delicious and doable. Rotate them weekly for variety, and adjust spices to taste. Consult a doctor for personalized nutrition advice.