Low-Fat Chicken Recipes: 8 Weeknight Dinners Under 5 g of Fat

Chicken breast is the easiest place to start when you are counting fat, because it is naturally lean once the skin is off. Trimmed, skinless breast comes in at well under 3 grams of fat per 100 g cooked — the trick is not overcooking it and not adding the fat back in through oil, butter, or a heavy sauce.

The eight dinners below take that plain protein and give it real flavor with citrus, herbs, spice, and broth-based sauces instead of butter or cream. Each one lists total fat per serving so you can fit it into whatever daily limit you have been given.

How to keep chicken dinners low in fat

Four habits do almost all the work:

• Use a nonstick or well-seasoned pan and measure oil with a spoon — one teaspoon, not a pour straight from the bottle.
• Poach, bake, grill, or air-fry instead of pan-frying in a shallow pool of oil.
• Build flavor with lemon, mustard, herbs, garlic, chili, and vinegar instead of butter or cream.
• Keep a kitchen scale nearby — weighing about 120 g of raw chicken breast per person keeps both portions and fat totals predictable.

For a fish night instead, baked salmon with lemon and dill is the one to start with — 25 minutes, one tray, 5 g of fat.

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Lemon and Herb Baked Chicken with Roasted Vegetables

Fat per serving 4.5 g · 380 kcal · Serves 4 · Prep 15 min · Cook 35 min

Ingredients

• 4 skinless chicken breasts (about 150 g each)
• 1 tablespoon olive oil, divided
• 1 lemon, zested and sliced
• 3 garlic cloves, minced
• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
• 2 zucchini, sliced into half-moons
• 1 red bell pepper, sliced
• 1 small red onion, cut into wedges
• Salt, black pepper, and paprika to taste

Method

1. Preheat the oven to 200°C (400°F) and line a large sheet pan.
2. Toss the zucchini, pepper, and onion with half the oil, salt, and pepper; spread over the pan.
3. Rub the chicken with the remaining oil, lemon zest, garlic, thyme, and paprika.
4. Nestle the chicken among the vegetables and top with lemon slices.
5. Roast 30–35 minutes, until the chicken reaches 74°C (165°F) internally.
6. Rest 5 minutes before serving.

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Chicken and Vegetable Stir-Fry with Ginger-Soy Sauce

Fat per serving 3.8 g · 340 kcal · Serves 4 · Prep 15 min · Cook 15 min

Ingredients

• 500 g chicken breast, thinly sliced
• 2 cups broccoli florets
• 2 carrots, julienned
• 1 cup snap peas
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon cornstarch, mixed with 2 tablespoons water
• 1 teaspoon sesame oil
• 2 green onions, sliced

Method

1. Heat a nonstick wok or large pan over high heat with a light spray of oil.
2. Sear the chicken in a single layer for 2–3 minutes per side; remove and set aside.
3. Add the broccoli, carrots, garlic, and ginger to the pan and stir-fry 3–4 minutes.
4. Return the chicken, add the snap peas, soy sauce, and vinegar.
5. Stir in the cornstarch slurry and cook until the sauce thickens, about 1 minute.
6. Finish with sesame oil and green onions; serve over steamed rice.

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Sheet-Pan Chicken Fajitas

Fat per serving 4.2 g · 360 kcal · Serves 4 · Prep 15 min · Cook 25 min

Ingredients

• 500 g chicken breast, cut into strips
• 2 bell peppers, sliced
• 1 large onion, sliced
• 2 teaspoons cumin, 1 teaspoon chili powder, 1 teaspoon paprika, 1 teaspoon garlic powder
• 1 tablespoon olive oil
• 1 lime
• 8 small corn tortillas, warmed
• ¼ cup low-fat plain Greek yogurt, for serving

Method

1. Preheat the oven to 220°C (425°F).
2. Toss the chicken and vegetables with the spices and oil on a sheet pan.
3. Spread in a single layer and roast 20–25 minutes, stirring once.
4. Squeeze lime juice over everything as it comes out of the oven.
5. Serve in warmed tortillas topped with a spoonful of yogurt.

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Chicken and Orzo Soup

Fat per serving 3.0 g · 310 kcal · Serves 4 · Prep 10 min · Cook 30 min

Ingredients

• 2 skinless chicken breasts
• 1 litre low-sodium chicken broth
• ¾ cup orzo pasta
• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 2 garlic cloves, minced
• 1 bay leaf
• Juice of ½ lemon, fresh parsley to finish

Method

1. Simmer the chicken breasts in the broth with the bay leaf until cooked through, about 15 minutes; remove and shred.
2. In the same pot, soften the carrots, celery, onion, and garlic for 5 minutes.
3. Add the orzo and cook according to package time, about 9–10 minutes.
4. Return the shredded chicken to the pot and warm through.
5. Finish with lemon juice and parsley before serving.

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Grilled Chicken with Mango Salsa

Fat per serving 3.5 g · 320 kcal · Serves 4 · Prep 20 min + marinating · Cook 15 min

Ingredients

• 4 skinless chicken breasts
• Juice of 2 limes, 2 teaspoons chili powder, 1 teaspoon cumin, 2 garlic cloves, minced
• 1 ripe mango, diced
• ¼ red onion, finely diced
• Small handful cilantro, chopped
• ½ jalapeño, seeded and minced
• Juice of 1 lime, salt to taste

Method

1. Marinate the chicken in lime juice, chili powder, cumin, and garlic for at least 20 minutes.
2. Combine the mango, red onion, cilantro, jalapeño, lime juice, and salt for the salsa; set aside.
3. Grill or grill-pan the chicken 6–7 minutes per side, until cooked through.
4. Rest 5 minutes, then top with the mango salsa.

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Baked Chicken Meatballs in Tomato Sauce

Fat per serving 4.6 g · 350 kcal · Serves 4 · Prep 20 min · Cook 30 min

Ingredients

• 500 g lean ground chicken breast
• ⅓ cup fine breadcrumbs
• 1 egg white
• 2 garlic cloves, minced, 1 small onion, finely grated
• 2 tablespoons chopped parsley
• 2 cups tomato passata
• 1 teaspoon dried basil, 1 teaspoon dried oregano

Method

1. Preheat the oven to 200°C (400°F) and line a baking tray.
2. Mix the chicken, breadcrumbs, egg white, garlic, onion, and parsley; form into about 20 small meatballs.
3. Bake 15 minutes, until lightly browned and just cooked through.
4. Warm the passata with basil and oregano in a large pan.
5. Add the meatballs to the sauce and simmer 10–15 minutes before serving.

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Chicken and Vegetable Skewers with Yogurt-Herb Sauce

Fat per serving 3.2 g · 300 kcal · Serves 4 · Prep 20 min + marinating · Cook 12 min

Ingredients

• 500 g chicken breast, cubed
• 1 zucchini, thickly sliced, 1 pint cherry tomatoes, 1 red onion, cut into chunks
• Juice of 1 lemon, 2 garlic cloves, minced, 1 teaspoon dried oregano
• ¾ cup low-fat plain Greek yogurt
• 2 tablespoons each chopped mint and dill, 1 small garlic clove, minced, squeeze of lemon

Method

1. Marinate the chicken in lemon juice, garlic, and oregano for 20 minutes.
2. Thread the chicken onto skewers, alternating with zucchini, tomatoes, and onion.
3. Grill or broil, turning occasionally, 10–12 minutes until cooked through.
4. Stir together the yogurt, mint, dill, garlic, and lemon for the sauce.
5. Serve the skewers with the yogurt-herb sauce on the side.

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Slow Cooker White Bean Chicken Chili

Fat per serving 4.0 g · 370 kcal · Serves 6 · Prep 15 min · Cook 4 hours (slow cooker)

Ingredients

• 700 g boneless, skinless chicken breast
• 2 cans (about 400 g each) white beans, drained and rinsed
• 1 cup corn kernels
• 1 onion, diced, 3 garlic cloves, minced
• 1 can (about 120 g) diced green chilies
• 2 teaspoons cumin, 1 teaspoon dried oregano
• 3 cups low-sodium chicken broth
• Juice of 1 lime, fresh cilantro to finish

Method

1. Add the chicken, beans, corn, onion, garlic, chilies, cumin, oregano, and broth to the slow cooker.
2. Cook on low for 4 hours, until the chicken is cooked through and tender.
3. Remove the chicken, shred it, and stir it back into the pot.
4. Finish with lime juice and cilantro before serving.

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Looking for more low-fat weeknight ideas? Try Easy Low-Fat Dinners for Busy Weeknights, or browse the full Low-Fat Recipes & Guides hub for meal plans, techniques, and more.

These fat figures are estimates based on the ingredients listed and can shift with brand and portion size. They reflect what has worked in my own kitchen — everyone’s tolerance and prescribed limits are personal.

This article is general information, not medical advice. If you are on a prescribed fat limit, check portion sizes with your own doctor or dietitian.