High-Protein Chicken Recipes: 7 Ways to Stop Eating Boring Chicken Breast

Chicken breast is the most popular protein source in the gym. It is also the most hated, because most people cook it dry and season it with nothing.

Here are seven simple ways to make it taste like a real meal, plus the one technique that stops it from turning into cardboard.

Written by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).

First: how to keep chicken juicy

• Flatten it. Pound thick breasts to an even thickness so they cook evenly instead of drying at the edges.
• Salt early. Salt the chicken 30 minutes (or up to a day) before cooking. It seasons the inside and holds moisture.
• Do not overcook. Take it off the heat as soon as it is cooked through (75 °C / 165 °F in the thickest part) and let it rest for 5 minutes before slicing. A cheap meat thermometer is the best kitchen upgrade you can buy.

Cooked chicken breast has roughly 30 g protein per 100 g, so a 150 g cooked portion gives you about 45 g.

1. Greek yogurt marinated chicken

Marinate chicken in Greek yogurt, garlic, lemon, paprika and cumin for at least an hour. The yogurt tenderises the meat. Grill or bake and serve with rice and salad. Roughly 45–50 g protein per portion.

2. Chicken fajita traybake

Sliced chicken, peppers and onion tossed with fajita spice, roasted on one tray for 20 minutes. Serve in wraps with salsa and a spoon of Greek yogurt. Roughly 40–45 g protein.

3. Honey garlic chicken bites

Bite-size chicken pieces pan-fried until golden, then tossed in soy sauce, a little honey and garlic. Great with rice and broccoli. Roughly 40 g protein.

4. Creamy tomato chicken (no cream)

Chicken simmered in passata with garlic and basil, finished with blended cottage cheese instead of cream. Roughly 50 g protein with 150 g chicken and 100 g cottage cheese.

5. Chicken and chickpea curry

Onion, garlic, ginger and curry paste, chicken pieces and half a can of chickpeas in light coconut milk. Roughly 45 g protein. Makes perfect meal prep.

6. Pesto chicken pasta

Sliced chicken with high-protein pasta, a spoon of pesto, cherry tomatoes and spinach. Roughly 50 g protein. More ideas in high-protein pasta recipes.

7. Shredded chicken for the whole week

Simmer chicken breasts in stock for about 20 minutes, then shred with two forks. Keep it in the fridge for 3 to 4 days and use it in wraps, salads, bowls and omelettes. Shredded chicken soaks up any sauce, which makes it far less boring than slices.

How much chicken do you actually need?

That depends on your daily protein target. The free protein calculator gives you your number and how much to eat per meal. For variety, mix chicken with other sources: see high-protein dinners in 20 minutes and vegetarian high-protein dinners.

Want a full week of meals like these? The High-Protein Cookbook has simple recipes with protein and calories listed for every meal.

Free starting point: 10 High-Protein Foods Worth Building Meals Around.

Protein values are approximate and vary by brand and portion. Always cook poultry thoroughly. If you have a medical condition, check with a doctor or dietitian before changing your diet.

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