Grilling your chicken makes a lot of sense if you are trying to shed some weight.
For starters, chicken is lean meat rich in protein, Niacin, Phosphorus, and Selenium. What makes it excellent for weight loss is that it’s low in calories but high in protein.
Studies have shown that increasing one’s protein intake can help promote lean body mass, increase your feeling of fullness and accelerate weight loss.
However, how you cook your chicken matters a lot. Grilling is a good option for weight loss as it does not require you to use any additional fat. And it also draws fat from your meat.
With this in mind, it’s a good idea to have several easy-to-make, delicious grilled chicken recipes to help break up the monotony.
Best Healthy Grilled Chicken Recipes for Weight Loss
Here are some fantastic recipes you can whip up.
1. Lemon-Grilled Chicken Breasts
Lemon-grilled chicken breast is light and healthy and can be enjoyed as a full meal for lunch or dinner. It’s also ideal for when you are looking for a quick fix. The main ingredients for this recipe are lemon juice and olive oil, which are likely to be staples in your pantry anyway. You can pair this with a healthy salad, quinoa, or grilled veggies to form a complete meal.
Ingredients
- 3 tablespoons fresh lemon juice
- 2 tablespoons extra virgin olive oil
- 2 garlic cloves, minced
- 7 (6-ounce) skinless, boneless chicken breast halves
- ½ teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- Cooking spray
2. Best Grilled Chicken Recipe
You will be surprised at how transformative a simple marinade can be. This grilled chicken recipe uses everyday ingredients to make a yummy marinade for your chicken. You can use this marinade on chicken thighs or breasts. Once cooked, it goes down pretty well with a salad. You can also use the cooked product on wraps, salads, sandwiches, and quesadillas.
Ingredients
- 4 boneless skinless chicken breasts – feel free to sub chicken thighs
- ¼ cup olive oil
- 4 tablespoons balsamic vinegar
- 2 tablespoons brown sugar – or honey
- 1 tablespoon soy sauce
- 1 teaspoon minced garlic
- 1 teaspoon Italian blend herbs – or Herbs de Provence
- pinch of red pepper flakes – optional
3. Indian-Spiced Grilled Chicken
Boneless chicken breast can get drab and dry, especially when not prepared carefully. As such, they can also bore you pretty quickly if you have to eat them often and in the same way. This is why it helps to have multiple ways to spice things up, and this recipe does just that.
This Indian spiced grilled chicken uses garam masala to create a marinade bursting with flavor.
Ingredients
- 1/2 cup grated onion (about 1 medium)
- ¼ cup lemon or lime juice
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons garam masala (see Notes)
- 1 teaspoon salt
- 1-1 1/4 pounds boneless, skinless chicken breast (see Notes)
4. Grilled Chicken Breast
This recipe is easy to whip up and can be ready in 30 minutes, making it a perfect dish for busy moms, people that work long hours, or those not big on long hours in the kitchen.
Thanks to this recipe’s soy sauce and olive oil, you will be delighted to get a soft, tender, and, most importantly, juicy chicken breast. And the garlic wraps everything together rather nicely.
Ingredients
- 2 boneless skinless chicken breasts (8 oz each)
- 2 tablespoons olive oil
- 2 tablespoons light soy sauce (or a gluten-free alternative)
- 1 teaspoon garlic powder
- ¼ teaspoon black pepper
5. Grilled Chicken Breast With Avocado Salsa
This is the perfect summer grilling and cookout chicken recipe.
What you get with this is a perfectly grilled chicken breast alongside a yummy, creamy avocado salsa that pairs beautifully with a low-carb meal or snack. The paprika, cloves, cilantro, and garlic will give your taste buds a well-deserved treat.
Ingredients
- 2-3 garlic cloves minced
- 2 tbsp olive oil
- ¼ cup cilantro finely chopped
- 1 lime juice, and zest
- 1/2 tsp ground cumin
- ½ tsp smoked paprika
- Kosher salt and black pepper to taste
- Avocado Salsa
- 2 small ripe but firm avocados or 1 large, diced
- 1 large tomato chopped
- 1 small red onion diced
- 1 jalapeno seeded and chopped
- 1/4 cup cilantro finely chopped
- 1 lime juiced
- Kosher salt and black pepper to taste
6. The Best Grilled Chicken
Sometimes, simple meals can be very tough to get right. Chicken breast is a good example. So often, people will complain about how their chicken breast comes off dry despite their best efforts.
Boneless chicken breasts are healthy because they are lean. But unfortunately, it’s this same quality that often makes them turn out dry, bland, and rubbery. Sometimes, the marinade used can make them even more so.
This recipe has a marinade and unique technique to deliver a flavorful, tender, and juicy grilled chicken breast each time. You can serve this on a bed of garlic-tossed spinach to compliment your weight loss diet.
Ingredients
- 1¾ lbs boneless, skinless chicken breasts
- 6 tablespoons extra virgin olive oil
- 4 large garlic cloves, minced
- 1 teaspoon dried thyme
- ½ teaspoon dried oregano
- 1¼ teaspoon salt
- ½ teaspoon freshly ground black pepper
- 1½ teaspoons lemon zest, from one lemon
7. Easy Grilled Chicken Breast
This is chicken cooked in an easy, flavorful marinade. You can this to pasta, a salad, chicken noodle soup…the options are endless.
You can make these in large batches and freeze them to save time on busy days of the week.
Ingredients
- ⅓ cup oil olive oil or vegetable oil
- ¼ cup cider vinegar (or red wine vinegar)
- 3 tablespoons Worcestershire sauce
- 2 tablespoons dijon mustard
- 2 tablespoons lemon juice
- 2 tablespoons Italian seasoning
- 1 tablespoon Kosher salt or to taste
- 1 tablespoon pepper
- 1 tablespoon sugar
- 1 teaspoon garlic powder
- 4 boneless skinless chicken breasts
8. Best Grilled Chicken Breast
This uses the classic chicken marinade but adds balsamic vinegar, thyme, and brown sugar.
It will be hard to have leftovers, but if you do, they will be delicious in a salad or sandwich. For sandwiches, shredded chicken from this recipe, tomatoes, peppers, and lettuce will do the trick.
Ingredients
- 1/4 c. balsamic vinegar
- 3 tbsp. extra-virgin olive oil
- 2 tbsp. brown sugar
- 3 cloves garlic, minced
- 1 tsp. dried thyme
- 1 tsp. dried rosemary
- 4 chicken breasts
- Kosher salt
- Freshly ground black pepper
- Freshly chopped parsley, for garnish
9. 30-minute easy grilled chicken and vegetables
This 30-minute grilled chicken and vegetable recipe culminates in a yummy, complete family meal. You can use a griddle pan if you dont have an outdoor grill; the result will be just as irresistible.
You can use any vegetables your family loves. Zucchini, mushrooms, corn, bell peppers, asparagus, broccoli, and eggplant work very well for this recipe. Chop or slice these into bite-size bits and grill or stir fry before serving with the chicken.
Ingredients
- ¼ cup olive oil
- ¼ cup fresh lemon juice
- 4 garlic cloves crushed
- 1 tsp smoked paprika
- ½ tsp chili flakes
- 1 tsp dried oregano
- 1 tsp salt
- black pepper to taste
- For grilling
- 4 large chicken breasts skinless + de-boned
- 2 bell peppers seeds removed and sliced into thick strips
- broccolini
- 12-16 spears of asparagus woody ends trimmed
- 2-3 large zucchini/courgette sliced into thick slices
10. Grilled Chicken Breast
This grilled chicken breast recipe combines pretty well with a greek yogurt chicken salad, chicken tortilla casserole, and even just as a meal all on its own.
The recipe has a special fork-poke technique that allows marinade into the chicken for added moisture.
Ingredients
- 1 3/4 pounds boneless, skinless chicken breasts about 3 medium breasts
- 1 batch best Chicken Marinade* see notes
- Chopped fresh herbs crumbled feta cheese, a squeeze of lemon juice, optional for serving
- Oil for grilling
11. Easy Juicy Grilled Chicken Breast
Nothing screams summer like a good outdoor chicken grill.
Serve this chicken with pasta, corn on the cob, in a salad, with a potato salad, or make healthy chicken tacos.
Ingredients
- 2-3 lbs boneless & skinless chicken breasts
- 1 large lemon zest and juice of
- 2 tbsp olive oil
- 3 garlic cloves grated
- 2 tsp oregano dried
- 1/2 tsp salt
- 1/2 tsp ground black pepper
12. Grilled Chicken Marinade
Marinades are the most effective way of injecting flavor into your meats, and poultry is no exception. A marinade also tenderizes your meat.
Every home needs a quick marinade that you can prepare with easy-to-find ingredients. This is precisely what this marinade recipe delivers.
Ingredients
- ¼ cup red wine vinegar
- ¼ cup reduced-sodium soy sauce
- ¼ cup olive oil
- 1 ½ teaspoons dried parsley flakes
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ¼ teaspoon garlic powder
- ¼ teaspoon ground black pepper
- 5 skinless, boneless chicken breasts, thinly sliced
13. Healthy Grilled Pineapple Chicken
A break from the chicken breast is always welcome. On those days you want something different, these yummy grilled pineapple chicken thighs offer a delicious solace.
The pineapple marinade will add clean Hawaiian tones to your chicken, giving you a healthy, yummy meal. The best part? Dates are used instead of sugar, making this recipe excellent for weight loss.
Ingredients
- 1 fresh pineapple, skin removed and cut into rounds with the core removed, (see recipe notes)
- 2 lbs boneless chicken thighs, (or breasts)
- For the marinade:
- 1/2 cup coconut aminos
- 1/4 cup pineapple juice, (or sub water if you don’t have any)
- 1/4 cup tomato paste
- 4-6 pitted dates, soaked for 10-15 minutes in warm water to soften then drained
- 2 tsp garlic powder
- 2 tsp chili powder
- 1 tsp smoked paprika
14. Grilled Chicken Breasts
You can make these on a grill or stove top with a grill pan or cast iron skillet. If you are a busy bee, these work out very well for meal prep and keep well to be enjoyed throughout the week.
This chicken will go down well with sweet potatoes and a healthy side of veggies.
Ingredients
- 3 Raw boneless skinless chicken breasts (mine were around 7.5 ounces each)
- Salt and pepper, to taste
- Dried oregano – about 1/8 teaspoon per chicken breast
- Dried basil – about 1/8 teaspoon per chicken breast
- Granulated Garlic – about 1/4 teaspoon per chicken breast
- Cooking spray or oil of your choice (high smoke point oil like avocado, coconut or even canola is best)
15. Grilled Lemon Chicken
As far as healthy chicken recipes for weight loss go, this lemon chicken recipe is a must-have.
This chicken is grilled after soaking up a rich lemon marinade. You can use chicken breasts, thighs, or simple chicken wings for this, and the results will be just as yummy.
Serve with a salad, grilled veggies, rice, or quinoa. You can also use it as a sandwich filling or to make heart-warming chicken noodle soup.
Ingredients
- 6 6 ounces boneless skinless chicken breasts
- 1/4 cup olive oil
- 1/4 cup lemon juice plus the zest for the lemons
- 2 teaspoons oregano
- 4 garlic cloves pressed
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- parsley or cilantro for serving
- lemon wedges for serving
16. Grilled Tandoori Chicken
This has Indian cuisine vibes, which means the final result is a delicious low-calorie meal, with tons of flavor.
Don’t worry about it being too spicy for your young ones. This tandoori chicken is more flavorful than it is spicy. It’s also tender, succulent, and offers a lot of authentic Indian flavor.
We have kept this recipe clean and simple, and you won’t need to comb through dozens of stores to find the ingredients. So here is the recipe, complete with a dipping sauce.
Ingredients
- 1/2 cup (5 ounces) Greek yogurt (I used 0% fat)
- 2 to 3 tablespoons olive oil
- 4 to 5 cloves garlic, finely minced or pressed
- 2 tablespoons lemon juice
- 1 tablespoon garam masala
- 1 tablespoon paprika (I used smoked paprika)
- 1 teaspoon turmeric
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon ground ginger
- 1 teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- 1/4 teaspoon cayenne pepper, optional and to taste
- 1 to 1.25 pounds boneless skinless chicken breasts (I used breast tenders which cook very quickly to save time)
- Dipping Sauce (optional)
- about 2/3 cup (6 ounces) Greek yogurt (I used 0% fat)
- 2 tablespoons olive oil
- 2 tablespoons apple cider vinegar
- 2 tablespoons honey, or to taste
- 1 teaspoon kosher salt, or to taste
- 1/2 teaspoon freshly ground black pepper, or to taste
- 1/4 cup fresh cilantro finely minced for garnishing, optional
17. Grilled Chicken Sandwich Recipe
This sandwich is super easy to make, and you can teach the kids too.
All that’s needed for this healthy meal are boiled chicken slices, bell peppers, lettuce, mayo, and seasonings. To make it super healthy, use skinless chicken breast. Easy does it!
Ingredients
- 1/2 Cup Chopped and boiled chickensalt as required
- 2 slices White bread1/4 Cup Red bell pepper
- 2 tsp Butter4 leaves Lettuce romaine
- 3 tsp Mayonnaise
- 1 tsp Chaat masala
- 1/4 Cup Capsicum (green pepper)
18. Grilled Chicken
Forget chicken thighs and breasts for a second and learn how to marinate and grill a whole chicken. This recipe is surprisingly easy and super delicious.
You can begin the prep in the morning and leave the chicken marinating before throwing it on the grill in the evening. For ginger lovers, the marinade on this recipe is to die for.
Ingredients
- Whole Chicken With Skin 1
- lemon 1
- Ginger-garlic paste 2 tablespoons
- Garam masala powder 1 tablespoon
- Black pepper powder 1 1/2 tablespoons
- Chaat masala 1 teaspoon
- Salt to taste
- Oil 2-3 tablespoons
- Onions 4 medium
- Garlic pods 4
19. Grilled Chicken Breast Recipe
The Grilled Chicken Breast Recipe coats chicken breast in herbs and spices before grilling it to perfection, making it a must-have as far as healthy chicken recipes go.
If you execute this recipe well, you’ll get juiciness, excellent flavors, and a bit of char to make things interesting.
Ingredients
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 2 tablespoons olive oil
- 2 pounds boneless skinless chicken breasts
- Fresh lime juice
- Chopped fresh cilantro
20. Grilled Chicken Tikka
The only thing better than a large piece of chicken is cubed chicken pieces on a skewer.
Learn to make well-marinated cubed chicken to enjoy with a side or to add to your kids’ snack boxes. Once done, serve with slices of lemon. This high-protein meal is quick and easy and will help you lose extra weight.
Ingredients
- large boneless skinless chicken breasts
- 2tablespoons fresh lemon juice
- 1cup plain yogurt
- 1tablespoon pressed garlic
- 1tablespoon freshly grated ginger
- 1⁄2teaspoon ground cumin
- 1⁄2teaspoon ground turmeric
- 2 1⁄2tablespoons cayenne pepper
- 1⁄3teaspoon salt
- 1⁄3teaspoon fresh ground black pepper
- melted butter or olive oil, for brushing
- lime, for serving
21. Easy Grilled Chicken Breast With Homemade Spice Rub
in this recipe, the flavor is infused into chicken breast pieces through a spice rub.
Since we have seen a couple of wet marinades (with oil), this recipe features a spice rub, which is an exciting twist.
You can make pre-made chicken seasoning packs or create your own. This allows you to use spices of your choice and in your preferred portions. Any leftovers will make you some yummy chicken soup.
Ingredients
- 4 chicken breasts
- 1 teaspoon of garlic powder
- 1 teaspoon of ground cumin
- 1/2 teaspoon of ground coriander
- 1/2 teaspoon of smoked paprika
- 1/2 teaspoon of sea salt
- 1/4 teaspoon of ground black pepper
- 2 tablespoon of olive oil
22. Grilled Bruschetta Chicken
You will find the grilled bruschetta chicken enjoyable if you love tomatoes.
Serve bruschetta chicken with crusty bread to absorb some of the juices. Other sides include roasted asparagus, rice, salads, and parmesan green beans.
Ingredients
- 3 medium vine ripe tomatoes
- 2 small cloves garlic, minced
- 1/4 cup chopped red onion
- 2 tbsp fresh basil leaves, chopped
- 1 tbsp extra virgin oil
- 1 tbsp balsamic vinegar
- kosher salt and fresh cracked pepper to taste
- 3 oz part skim mozzarella, diced (omit for whole30, paleo)
- 1.25 lbs 8 thin sliced chicken cutlets
23. Grilled Lemon Pepper Chicken
This recipe is everything; whole30, gluten-free, Paleo, and dairy free. It literally checks all the boxes for weight loss and wellness.
With five easy-to-find ingredients, you can make this lemon pepper chicken as a homemade meal to carry to a picnic, for get-togethers, barbeques, and so on.
Ingredients
- 2 1/5 pounds chicken breast (about 4-6 breasts)
- 2 tablespoons avocado oil
- 1/2 cup lemon juice (about 4-6 lemons)
- 2 tablespoons coarse black pepper
- lemon zest from lemons
- salt, to taste
24. Grilled Tandoori Chicken With Indian-Style Rice
Tandoori chicken is Indian, but some versions tend to be dry and flaky. Well, not this one.
This is also not one of those versions that look reddish but with no accompanying flavor. Also, unlike most tandoori recipes that call for skinless chicken, you can try and experiment with the skin. The added flavor and juiciness will be well worth it if you pull it off.
Serve this with rice, stir-fry veggies, or a cucumber salad.
Ingredients
- FOR THE MARINADE:
- 3 ounces plain Greek yogurt (85g)
- 2 tablespoons freshly squeezed lemon juice
- 2 tablespoons garlic (minced)
- 2 tablespoons fresh ginger (grated)
- 2 teaspoons oil
- 2½ teaspoons salt
- 2 teaspoons ground Indian red pepper (you can use cayenne or even Korean red chili powder in a pinch)
- 1 tablespoon paprika
- 2 teaspoons ground coriander seeds (or coriander powder)
- 1 tablespoon freshly ground cumin seed (or powder)
- ¾ teaspoon turmeric
- 1 teaspoon ground cloves
- ¼ teaspoon black pepper
- 1½ teaspoons garam masala
- FOR THE REST OF THE DISH:
- 6 chicken leg quarters (cut into drumsticks and thighs)
- 1 cucumber (sliced)
- 1 medium red onion (sliced)
- Cilantro for garnish (you can also use parsley)
- FOR THE INDIAN-STYLE RICE, OR “JEERA” RICE:
- 3 cups dry basmati rice (585g)
- 3 tablespoons oil (or butter or ghee)
- 3 teaspoons cumin seeds
- 6 cloves
- 1 cinnamon stick
- 2 teaspoons salt (or to taste)
- 1 cup frozen peas
25. Easy grilled chicken marinade
Good grilled chicken is as good as its marinade. So, you want to get your marinade right before firing up your grill.
This recipe offers a step-by-step guide to a simple marinade that you will want to use every time you grill chicken.
Ingredients
- 1/4 cup balsamic vinegar
- Juice of 1 lemon
- 2 tablespoons olive oil
- 2 tablespoons Dijon mustard
- 2 tablespoons brown sugar, packed
- 1 tablespoon Worcestershire sauce
- 2 cloves garlic, minced
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried rosemary
- Kosher salt and freshly ground black pepper, to taste
- 4 boneless, skinless chicken breasts
- 2 tablespoons chopped fresh parsley leaves
Let’s Get Grilling!
If you are worried that losing weight means eating bland food, you now have twenty-five reasons to think again. These recipes give you very healthy yet delicious chicken grilling recipes.
Coupled with healthy sides or yummy salads (or both), you get the best of worlds: weight loss without losing out on nutritional value and mouth-watering meals every day.
Healthy Grilled Chicken Recipes: Faqs
Here are some quick-fire questions from the kitchen:
Can I use the marinades listed here for other meats?
Yes, you can. Try out these marinades for fish, pork, and turkey as well.
Are these low-calorie options?
Yes, these are low-calorie, healthy recipes. Chicken is low in calories yet filling. The marinades are also low in calories.
However, keep an eye on the sides to ensure you check your fat content and total caloric intake. Grilling has fewer calories than cooking options that require added oil, like deep frying.
Can I enjoy these recipes without a grill?
You definitely can. You can prepare most of these options in a grill pan on a stovetop.
Can I change some of the ingredients?
You can play around with the ingredients, though the result will not be quite the same. Cooking and experimenting go hand in hand. You might whip up some culinary gems of your own.
When you do, share with us!
How long should my chicken marinate?
This depends on the recipe. Ideally, you should allow at least 10 minutes of marination. To take the guesswork out of it, each of our recipes has specific instructions on the same.
