We hear all too often about the importance of eating a balanced diet. How getting a variety and the right amount of nutrients and protein can help us not only be healthy, but also offer the support our bodies need to function properly. 

Eating enough protein regularly and bumping up your protein intake is essential and can have several benefits, especially for those on a fitness journey. That’s why today, I’m sharing a round up of high-protein packed chicken meals —all with nearly 30 grams of protein or more per serving– that work great to meal prep for weight loss.

13 High-Protein Chicken Recipes For Weight Loss

High-Protein Chicken Recipes for Weight Loss

Enjoy these easy high-protein packed chicken recipes for weight loss.

Chicken & Chips Plate

581 CALORIES

29g Carbs, 33g Protein, 35g Fat, 6g Fiber, 0g Added Sugar

Ingredients

5 oz Rotisserie chicken – 250 calories

1 oz Potato chips – 162 calories

1 Bell pepper, red, medium – 37 calories

1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) – 74 calories

¼ Avocado, small – 58 calories

⅛ tsp Salt – 0 calories

Instructions

1. Slice bell pepper and avocado into strips.
2. Arrange all foods on a plate, and enjoy!

Creamy Chicken 

4 servings // 490 calories, 53gm protein ea.

Ingredients

1.5 pounds chicken breast

1 cup plain whole milk Greek yogurt

1/2 lemon

Parsley, garlic salt, paprika, red pepper flakes

12 cups cauliflower rice

1/4 cup avocado oil

Instructions

1. Mix together yogurt, spices, lemon juice, and chopped cilantro.

2. Cut a few slivers in chicken breast so your marinade will soak in the chicken.

3. Coat chicken in yogurt mixture.

4. If possible: cover your chicken and refrigerate to marinate for 15-20 minutes.

5. Bake or air fry for 15 minutes at 400 degrees F.

6. Add oil to a pan, stir fry cauliflower rice until cooked through. Top with more garlic salt.

7. Top rice with chicken, enjoy!

8. No chicken? Use tofu. No dairy? Use a plain dairy-free yogurt.

Tzatziki Chicken Plate

372 CALORIES

20g Carbs, 33g Protein, 17g Fat, 4g Fiber, 0g Added Sugar

Ingredients

6 oz Chicken thighs, boneless, skinless, raw – 190 calories

4 Tbsp Tzatziki sauce – 70 calories

½ Squash, summer, yellow – 16 calories

½ Zucchini, medium – 17 calories

½ Bell pepper, red, medium – 19 calories

½ Cucumber, medium – 21 calories

¼ tsp Paprika – 0 calories

⅛ tsp Pepper, ground – 0 calories

1 tsp Avocado oil (tsp) – 41 calories

Instructions

1. Preheat oven to 400 degrees F.
2. Chop zucchini and pepper and chicken into medium chunks. Slice cucumber into coin shapes.
3. Add parchment paper to a baking sheet.
4. On top of the baking sheet, mix together oil, paprika, garlic salt, chicken, zucchini, and peppers. Have all foods in a single layer on your baking sheet.
5. Bake for 25 minutes.
6. Add tzatziki to a bowl or plate. Top with roasted chicken, vegetables, and sliced cucumber.
7. Enjoy!

Sheet Pan Bacon & Chicken 

3 servings // 417 calories, 37gm protein, 6gm fiber each

Ingredients

6 cups broccoli 

18 oz chicken thighs, boneless, skinless, raw 

3 slices uncured bacon, slice 

1 Tbsp avocado oil 

1 Tbsp ranch seasoning 

1 1/2 cups wild rice, cooked

Instructions

1. Preheat oven to 400 degrees F

2. Slice large broccoli pieces into smaller pieces if you like, slice chicken into bite sized pieces, slice bacon into small pieces

3. In a large bowl, mix together broccoli, chicken, bacon, and seasoning (you can add more seasoning if you like!)

4. Add bowl’s contents to a baking sheet, bake for 20-30 minutes (make sure your bacon and chicken are cooked through)

5. While cooking, cook your rice by following the instructions on its package. (Bonus: for added protein, you can cook your rice in bone broth)

6. Serve your baked chicken on top of cooked rice. Top with more ranch seasoning if you like.

7. No chicken? Use tofu. No bacon? Use soy bacon. No ranch seasoning? Use garlic salt. No wild rice? Use any other type of rice.

Lavash Bread BBQ Pizza

519 CALORIES

36g Carbs, 57g Protein, 15g Fat, 4g Fiber, 0g Added Sugar

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

4 Tbsp Barbeque sauce, unsweetened – 30 calories

½ cup Cheese, shredded, mozzarella – 168 calories

⅛ Bell pepper, yellow, large – 6 calories

⅛ Onion, red – 6 calories

⅛ tsp Garlic salt – 0 calories

⅛ tsp Pepper, ground – 0 calories

1 Lavash Bread, whole sheet – 120 calories

Instructions

1. Slice chicken into bite sized pieces.
2. Spray a pan with an oil spray & stir fry chicken until cooked through.
3. Preheat oven to 375 degrees F.
4. Slice pepper and red onion into thin pieces.
5. Top lavash bread with barbecue sauce, chicken, veggies, cheese, and seasonings.
6. Bake for 15 minutes.
7. Enjoy!

Fast Buffalo Chicken Dip with Veg

476 CALORIES

18g Carbs, 55g Protein, 21g Fat, 1g Fiber, 0g Added Sugar

Ingredients

5 oz Rotisserie chicken – 250 calories

¾ cup Cottage cheese, 2% – 135 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

¼ tsp Ranch Seasoning – 2 calories

1 tsp Hot sauce (tsp) – 0 calories

½ cup Celery stalks, chopped in half – 8 calories

½ Cucumber, medium – 21 calories

Instructions

1. Optional: blend cottage cheese in a blender.
2. Mix together cottage cheese, rotisserie chicken, ranch seasoning, and hot sauce.
3. Top with cheddar cheese, microwave for 1-2 minutes.
4. Dip with veggies, enjoy!

Alfredo Casserole

8 servings // 380 calories, 27gm protein each

Ingredients

2 pounds chicken

1 jar Alfredo sauce

8 cups broccoli

2 cups mozzarella

2 Tbsp Avocado oil

Garlic salt, pepper

Instructions

1. Slice chicken into bite sized pieces.

2. Add oil to a skillet over medium to low heat, stir fry chicken and frozen broccoli on low heat until both have cooked through. Top with garlic salt and pepper.

3. Preheat oven to 375 deg F.

4. Spray a casserole dish with an oil spray.

5. Add in broccoli, chicken, and alfredo. Mix.

6. Top with cheese.

7. Bake for 20 minutes.

8. Enjoy!

Jalapeño Popper Casserole

487 CALORIES

14g Carbs, 44g Protein, 26g Fat, 9g Fiber, 0g Added Sugar

Ingredients

6 oz Chicken thighs, boneless, skinless, raw – 190 calories

1½ cups Broccoli, frozen – 47 calories

⅓ cup Cottage cheese, 2% – 59 calories

2 Tbsp Cream cheese, whipped – 66 calories

1 Tbsp Milk, 2% (Tbsp) – 9 calories

1 Tbsp Cheese, shredded, cheddar (Tbsp) – 30 calories

1 Uncured bacon, slice – 44 calories

¼ Jalapeno peppers (whole) – 1 calories

1 tsp Avocado oil (tsp) – 41 calories

⅛ tsp Garlic salt – 0 calories

⅛ tsp Pepper, ground – 0 calories

Instructions

1. Note: this recipe works best when making multiple servings at once.
2. Slice chicken, bacon, and jalapenos into bite-sized pieces.
3. Add oil to a pan. Stir-fry chicken and frozen broccoli on low heat until both are cooked through. Top with 1/2 of your garlic salt and pepper.
4. In a separate pan, fry bacon pieces on low heat until cooked through.
5. Preheat oven to 375 degrees F.
6. Blend cottage cheese and cream cheese in a blender until smooth. Add in milk & blend it in. Add in the rest of your garlic salt and pepper.
7. Spray a casserole dish with an oil spray.
8. Add in broccoli, chicken, and cottage cheese. Mix.
9. Top with cheese, bacon, and jalapeños.
10. Bake for 15 minutes.
11. Enjoy!

Tzatziki Chicken Salad Pita

482 CALORIES

50g Carbs, 51g Protein, 7g Fat, 3g Fiber, 3g Added Sugar

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

6 Tbsp Tzatziki sauce – 105 calories

½ Cucumber, medium – 21 calories

1 Bell pepper, yellow, large – 50 calories

2 Tbsp Pickled Onions – 16 calories

⅛ tsp Garlic salt – 0 calories

½ Pita bread – 100 calories

Instructions

1. To make chicken: Dice chicken. Spray a skillet with an oil spray (olive oil or avocado oil), cooking chicken through on medium to high heat on the stovetop. Top with more garlic salt when you’re done.
2. Dice veggies.
3. Add all ingredients besides pita to a bowl, mix together. Fill into pita. 
4. Enjoy!
5. Note: you can use rotisserie chicken if easier.

Spicy Chicken Salad

388 CALORIES

29g Carbs, 36g Protein, 13g Fat, 4g Fiber, 0g Added Sugar

Ingredients

6 oz Chicken thighs, boneless, skinless, raw – 190 calories

2 oz Yogurt, plain, Greek, 2%, from tub – 43 calories

½ Bell pepper, green, medium – 14 calories

½ cup Corn, canned – 63 calories

½ cup Celery stalks, chopped in half – 8 calories

⅛ Onion, red – 6 calories

1 Tbsp Cilantro – 0 calories

1 tsp Hot sauce (tsp) – 0 calories

1 tsp Taco seasoning – 5 calories

⅛ tsp Salt – 0 calories

1 Lime (half) – 0 calories

½ oz Tortilla chips – 62 calories

Instructions

1. Slice chicken into bite-sized pieces.
2. Spray a pan with an oil spray, stir fry chicken until cooked through. Once cooled, slice chicken into smaller pieces. 
3. Dice celery, pepper, onion.
4. Mix together all ingredients (apart from chips and lime).
5. Squeeze lime juice into your bowl, mix all ingredients again. 
6. Serve with chips, enjoy! 
7. Inspo for this recipe from @clairehodginss

White Chicken Chili Bowls

458 CALORIES

32g Carbs, 33g Protein, 14g Fat, 5g Fiber, 0g Added Sugar

Ingredients

4 oz Rotisserie chicken – 200 calories

¾ cup Cauliflower rice, raw (already riced) – 29 calories

½ cup Corn, canned – 63 calories

¼ cup Beans & legumes, Cannellini (white kidney beans), cooked – 75calories

½ cup Salsa verde – 32 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

⅛ tsp Salt – 0 calories

⅛ tsp Pepper, ground – 0 calories

Instructions

1. Preheat oven to 375 degrees F.
2. Chop up chicken.
3. In an oven-safe bowl, mix together chicken, cauli rice, corn, beans, salsa, and seasonings. Top with cheese. 
4. When ready to eat, bake for 15 minutes.
5. Enjoy!

Creamy Protein Pasta Salad

480 CALORIES

37g Carbs, 63g Protein, 7g Fat, 6g Fiber, 0g Added Sugar

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

½ cup Pasta, elbows, whole wheat, cooked – 90 calories

½ cup Broccoli – 12 calories

½ Bell pepper, red, medium – 19 calories

½ cup Cabbage, shredded – 8 calories

3 Tbsp Milk, 2% (Tbsp) – 27 calories

2 Tbsp Cheese, Parmesan, grated (Tbsp) – 34 calories

4 oz Yogurt, plain, Greek, 2%, from tub – 85 calories

2 tsp Ranch Seasoning – 16 calories

½ tsp Salt – 0 calories

Instructions

1. Cook pasta as instructed on packaged. Refrigerate to cool down. 
2. On 2 separate cutting boards: 1) dice vegetables, 2) cube chicken.
3. Spray a pan with an oil spray, cook chicken on medium heat until cooked through.
4. To make dressing: mix together yogurt, milk, ranch seasoning, and salt in a bowl.
5. Combine all foods, enjoy!

Peanut & Chicken Lettuce Wraps

Ingredients

6 oz Chicken breast, boneless, skinless, raw – 190 calories

3 Tbsp Peanut sauce – 120 calories

⅛ cup Peanuts (cups) – 96 calories

1 tsp Sesame seeds (tsp) – 13 calories

2 Lettuce leaves for lettuce wraps – 4 calories

1 Cucumber, small – 32 calories

Instructions

1. Spray pan with an oil spray. Slice the chicken into small pieces.
2. Cook chicken for ~10 minutes, on medium heat, stirring frequently, until cooked through.
3. Remove chicken from heat, mix with peanuts, sesame seeds, and 2 Tbsp peanut sauce.
4. Add to lettuce leaves.
5. Slice cucumber and dip into 1 Tbsp peanut sauce on the side.
6. No chicken? Use tofu, fish, or beans.
7. Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s one: minimalistbaker.com/5-ingredient-peanut-sauce/

Like this list and want more? See also these easy meal prep foods for weight loss and try  these low-calorie sushi rolls!