When it comes to nutritious meals, the classic combination of chicken and broccoli is hard to beat. This dynamic duo is not only delicious but also brings together lean protein from chicken and the abundant vitamins, fiber, and antioxidants from broccoli. The flavors of chicken and broccoli pair beautifully, allowing endless possibilities for dishes that are both filling and flavorful.
In the journey toward achieving and maintaining a healthy weight, meal choices matter. Choosing balanced, low-calorie ingredients that keep you full without compromising on nutrients is essential. Weight management is more than just reducing calories; it’s about choosing foods that boost metabolism, keep cravings at bay, and nourish your body. Chicken, with its high protein content, helps in muscle maintenance and supports metabolism, while broccoli offers fiber to aid digestion and essential vitamins to keep you energized.
Combining these two powerhouse ingredients can help promote weight loss by keeping you satisfied and reducing the temptation to snack between meals. These five chicken and broccoli recipes are designed with weight loss in mind. They’re low in carbs, packed with flavor, and each recipe brings a unique twist to keep your meals exciting and enjoyable.
Chicken and Broccoli Stir-Fry
Ingredients:
- 1 lb (450g) chicken breast, thinly sliced
- 2 cups broccoli florets
- 1 small onion, sliced
- 1 bell pepper, sliced (optional for extra flavor and color)
- 2 cloves garlic, minced
- 1 tbsp olive oil or sesame oil (for a more intense flavor)
- 3 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce (optional for extra flavor)
- 1 tsp fresh ginger, grated (or 1/2 tsp ground ginger)
- Salt and pepper, to taste
- 1 tbsp water or chicken broth (for extra moisture)
Instructions:
- Prepare the Stir-Fry Sauce: In a small bowl, mix the soy sauce, oyster sauce (if using), and ginger. Set aside.
- Cook the Chicken: Heat half the oil in a large skillet or wok over medium-high heat. Add the chicken slices, season lightly with salt and pepper, and cook for 5-7 minutes, or until golden brown and cooked through. Remove the chicken from the pan and set aside.
- Sauté the Vegetables: In the same pan, add the remaining oil. Add the garlic, onion, bell pepper, and broccoli florets. Stir-fry for 3-5 minutes until the veggies are tender-crisp.
- Combine and Finish: Add the chicken back to the pan along with the stir-fry sauce. Stir well to coat everything evenly. Add a little water or broth if you want a bit more sauce.
- Serve: Enjoy as-is for a low-carb option, or pair with a small portion of brown rice or quinoa for added fiber.
Garlic Parmesan Chicken and Broccoli Bake
Ingredients:
- 1 lb (450g) boneless, skinless chicken breasts, cut into bite-sized pieces
- 4 cups broccoli florets
- 3 cloves garlic, minced
- 1/4 cup grated Parmesan cheese
- 1/4 cup Greek yogurt or low-fat plain yogurt
- 1/4 cup low-fat mozzarella cheese, shredded
- 1/2 tsp Italian seasoning (or a mix of dried oregano, basil, and thyme)
- Salt and pepper, to taste
- 1 tbsp olive oil
Instructions:
- Preheat Oven: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with cooking spray or a bit of olive oil.
- Cook Chicken: Heat the olive oil in a skillet over medium heat. Add the chicken pieces, season with salt, pepper, and Italian seasoning, and cook for about 5-6 minutes until the chicken is browned and mostly cooked through. Remove from heat and set aside.
- Prepare Broccoli: Blanch the broccoli in boiling water for 2-3 minutes to soften it slightly. Drain well and set aside.
- Make the Garlic Parmesan Mixture: In a bowl, combine the minced garlic, Greek yogurt, and Parmesan cheese. Stir well until smooth.
- Assemble the Bake: In the baking dish, arrange the cooked chicken and broccoli evenly. Pour the garlic Parmesan mixture over the top, stirring slightly to ensure it coats everything. Sprinkle the shredded mozzarella over the top.
- Bake: Place in the preheated oven and cook for 15-20 minutes, or until the cheese is melted, bubbly, and the chicken is fully cooked.
- Serve: Enjoy warm. This can be served as-is for a low-carb option or with a small portion of quinoa or cauliflower rice for added fiber.
Chicken Broccoli Salad with Greek Yogurt Dressing
Ingredients:
- 2 cups cooked chicken breast, diced or shredded
- 2 cups fresh broccoli florets, chopped
- 1/2 cup red bell pepper, chopped
- 1/4 cup red onion, finely diced
- 1/4 cup almonds or sunflower seeds, roughly chopped (optional for crunch)
- 1/4 cup cranberries or raisins (optional for a bit of sweetness)
Greek Yogurt Dressing:
- 1/2 cup plain Greek yogurt
- 1 tbsp apple cider vinegar or lemon juice
- 1 tsp honey or maple syrup (optional, for sweetness)
- 1 tsp Dijon mustard
- Salt and black pepper, to taste
- 1 garlic clove, minced (optional)
- 1-2 tbsp fresh herbs like dill, parsley, or chives (optional)
Instructions:
- Prepare the Salad:
- In a large mixing bowl, combine the chicken, broccoli, bell pepper, red onion, almonds, and cranberries.
- Make the Dressing:
- In a small bowl, whisk together Greek yogurt, apple cider vinegar (or lemon juice), honey, Dijon mustard, salt, pepper, garlic, and herbs until smooth and well-combined.
- Assemble the Salad:
- Pour the dressing over the salad ingredients. Toss everything together until the chicken and veggies are evenly coated.
- Chill & Serve:
- Let the salad chill in the fridge for at least 20-30 minutes to allow the flavors to meld, or enjoy immediately.
Chicken Broccoli Soup
Ingredients:
- 1 tbsp olive oil or cooking spray
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 large carrot, diced
- 1 celery stalk, diced
- 1 lb boneless, skinless chicken breast, cubed
- 4 cups low-sodium chicken broth
- 1 1/2 cups fresh broccoli florets, chopped
- 1 cup unsweetened almond milk or low-fat milk
- 1 tbsp cornstarch mixed with 2 tbsp water (optional, for thickening)
- Salt and black pepper, to taste
- 1/4 tsp thyme (optional)
- 1/4 tsp dried basil (optional)
Instructions:
- Sauté Vegetables and Chicken:
- In a large pot, heat olive oil over medium heat. Add the onion, garlic, carrot, and celery, and sauté until vegetables are softened (about 5 minutes).
- Add the cubed chicken and cook until it’s no longer pink on the outside.
- Add Broth and Broccoli:
- Pour in the chicken broth, add the chopped broccoli, and bring the soup to a gentle boil. Reduce heat to a simmer, cover, and let cook for about 15 minutes, until the chicken is cooked through and broccoli is tender.
- Add Milk and Thicken (Optional):
- Stir in almond milk (or low-fat milk) for creaminess. If you’d like a thicker soup, mix cornstarch with water in a small bowl until smooth, then stir it into the soup. Allow it to simmer for 3-5 minutes until slightly thickened.
- Season and Serve:
- Season with salt, black pepper, thyme, and basil as desired.
Spicy Chicken and Broccoli Lettuce Wraps
Ingredients:
- 1 lb ground chicken (or finely diced chicken breast)
- 1 cup broccoli florets, chopped small
- 1 tbsp olive oil or cooking spray
- 1 bell pepper, finely diced
- 2 green onions, chopped
- 1/4 cup low-sodium soy sauce or tamari
- 1 tbsp sriracha (adjust to taste)
- 1 tbsp rice vinegar
- 2 garlic cloves, minced
- 1 tsp fresh ginger, grated
- 1 tbsp hoisin sauce (optional for added sweetness)
- Salt and black pepper, to taste
- Romaine, iceberg, or butter lettuce leaves for wrapping
- Sesame seeds and/or chopped cilantro, for garnish
Instructions:
- Cook the Chicken: Warm the olive oil in a large skillet over medium heat. Add the ground chicken, breaking it apart with a spatula, and cook until it’s browned and fully cooked through.
- Add Vegetables and Flavorings: Stir in the garlic and ginger with the chicken and sauté for 1-2 minutes, until the aroma is released. Add broccoli and bell pepper and cook for about 3-4 minutes until they’re slightly tender but still crisp. Stir in soy sauce, sriracha, rice vinegar, and hoisin sauce (if using). Cook for another 2-3 minutes until the sauce slightly thickens and coats the chicken and vegetables.
- Assemble the Wraps: Place a scoop of the spicy chicken and broccoli filling into each lettuce leaf.Sprinkle with chopped green onions, sesame seeds, and/or cilantro if desired.
- Serve: Serve immediately and enjoy these spicy, crunchy, and flavorful lettuce wraps!