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Boneless Skinless Chicken Breast
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Nutri-ScoreA

Boneless Skinless Chicken Breast

Gallus gallus domesticus

Clinical Encyclopedia

Boneless skinless chicken breast is a lean source of protein that is low in fat and carbohydrates, making it a popular choice for health-conscious individuals. It is versatile in cooking and provides essential nutrients.

Scientific NameGallus gallus domesticus
Region of OriginDomesticated from Southeast Asia
Popular Comparisons:
Boneless Skinless Chicken Breast VS AbaloneBoneless Skinless Chicken Breast VS Alligator TailBoneless Skinless Chicken Breast VS Alligator Tail MeatBoneless Skinless Chicken Breast VS Fried Alligator Tail MeatBoneless Skinless Chicken Breast VS Alpaca Loin SteakBoneless Skinless Chicken Breast VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories165 kcal
Water
74%
Fiber0g
Total34.6g
Protein
31g(90%)
Fats
3.6g(10%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, which is essential for muscle growth and repair, making it ideal for athletes and those looking to build muscle.
✓Low in fat, particularly saturated fat, which can help in maintaining a healthy weight and reducing the risk of heart disease.
✓Rich in B vitamins, particularly niacin and vitamin B6, which play crucial roles in energy metabolism and brain health.
✓Contains important minerals like phosphorus and selenium, which are vital for bone health and immune function.

Possible Risks & Side Effects

!Improper cooking can lead to foodborne illnesses, so it is essential to cook chicken to an internal temperature of 165°F (75°C).
!Excessive consumption of processed chicken products may lead to high sodium intake, which can contribute to hypertension.

How to Prepare & Consume

Best cooked by grilling, baking, or poaching to retain moisture and flavor. Avoid frying to keep it healthy.

Smart Selection & Storage

How to Select

Choose chicken breasts that are pink in color with no signs of discoloration or odor. Fresh chicken should feel moist but not slimy.

How to Store

Store raw chicken in the coldest part of the refrigerator and use it within 1-2 days. Freeze if not used immediately.

Myths vs Realities

MythEating chicken breast will make you bulky.+
RealityChicken breast is a source of lean protein, and muscle gain depends on overall calorie intake and exercise, not just protein consumption.
MythAll chicken is unhealthy due to antibiotics and hormones.+
RealityMany chicken products are raised without antibiotics or hormones; choosing organic or free-range options can mitigate concerns.
MythYou should only eat chicken breast for protein.+
RealityWhile chicken breast is a great protein source, a balanced diet includes various protein sources like fish, legumes, and nuts.

Healthy Recipes

Lemon Herb Grilled Chicken

This zesty lemon herb grilled chicken is marinated to perfection, offering a refreshing taste while being low in calories and high in protein.

Ingredients
  • 4 boneless skinless chicken breasts
  • 1/4 cup olive oil
  • Juice of 2 lemons
  • 2 cloves garlic, minced
  • 1 tablespoon fresh rosemary, chopped
  • 1 tablespoon fresh thyme, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, garlic, rosemary, thyme, salt, and pepper.
  2. 2. Place chicken breasts in a resealable bag and pour the marinade over them. Seal and refrigerate for at least 1 hour.
  3. 3. Preheat the grill to medium-high heat. Grill chicken for 6-7 minutes on each side or until fully cooked.

Spicy Chicken Quinoa Bowl

This spicy chicken quinoa bowl is a nutritious and filling meal, packed with protein and fiber, perfect for a post-workout recovery.

Ingredients
  • 2 boneless skinless chicken breasts
  • 1 cup cooked quinoa
  • 1 cup black beans, rinsed
  • 1 red bell pepper, diced
  • 1 avocado, sliced
  • 1 tablespoon chili powder
  • Salt and pepper to taste
Instructions
  1. 1. Season chicken breasts with chili powder, salt, and pepper. Grill or pan-sear until cooked through, about 6-7 minutes per side.
  2. 2. In a bowl, layer cooked quinoa, black beans, diced bell pepper, and sliced avocado.
  3. 3. Slice the cooked chicken and place it on top of the bowl. Serve warm.

Coconut Curry Chicken Skewers

These coconut curry chicken skewers are marinated in a fragrant coconut milk and curry blend, providing a tropical twist to your meal.

Ingredients
  • 4 boneless skinless chicken breasts, cubed
  • 1 cup coconut milk
  • 2 tablespoons curry powder
  • 1 tablespoon lime juice
  • Salt to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix coconut milk, curry powder, lime juice, and salt. Add chicken cubes and marinate for at least 30 minutes.
  2. 2. Preheat the grill and thread marinated chicken onto skewers.
  3. 3. Grill skewers for about 10-12 minutes, turning occasionally until fully cooked.

Mediterranean Chicken Salad

This Mediterranean chicken salad is a colorful and nutritious dish, combining fresh vegetables and lean protein for a healthy lunch option.

Ingredients
  • 2 boneless skinless chicken breasts
  • 4 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
Instructions
  1. 1. Grill or bake chicken breasts until cooked through, then slice into strips.
  2. 2. In a large bowl, combine mixed greens, cherry tomatoes, red onion, and feta cheese.
  3. 3. Top the salad with sliced chicken, drizzle with olive oil and balsamic vinegar, and toss gently.

Honey Mustard Baked Chicken

This honey mustard baked chicken is a sweet and tangy dish that is easy to prepare and packed with flavor, perfect for a weeknight dinner.

Ingredients
  • 4 boneless skinless chicken breasts
  • 1/4 cup honey
  • 1/4 cup Dijon mustard
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix honey, Dijon mustard, olive oil, salt, and pepper. Coat chicken breasts in the mixture.
  3. 3. Place chicken in a baking dish and bake for 25-30 minutes or until cooked through.

Garlic and Spinach Stuffed Chicken

This garlic and spinach stuffed chicken is a flavorful and nutritious dish, featuring a delicious filling that elevates the simple chicken breast.

Ingredients
  • 4 boneless skinless chicken breasts
  • 2 cups fresh spinach, chopped
  • 2 cloves garlic, minced
  • 1/2 cup cream cheese, softened
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, sauté garlic and spinach until wilted. Mix in cream cheese and Parmesan until combined.
  3. 3. Cut a pocket in each chicken breast, fill with the spinach mixture, season with salt and pepper, and bake for 30-35 minutes.

Teriyaki Chicken Lettuce Wraps

These teriyaki chicken lettuce wraps are a fun and healthy way to enjoy a flavorful meal, perfect for a light lunch or dinner.

Ingredients
  • 2 boneless skinless chicken breasts, diced
  • 1/4 cup teriyaki sauce
  • 1 tablespoon sesame oil
  • 1 cup shredded carrots
  • 1/2 cup green onions, chopped
  • Lettuce leaves for wrapping
Instructions
  1. 1. In a skillet, heat sesame oil and add diced chicken. Cook until browned and cooked through.
  2. 2. Stir in teriyaki sauce, shredded carrots, and green onions, cooking for an additional 2-3 minutes.
  3. 3. Serve the chicken mixture in lettuce leaves, wrapping them up to enjoy.

Pesto Chicken Zoodle Bowl

This pesto chicken zoodle bowl is a low-carb alternative to pasta, featuring spiralized zucchini and a flavorful pesto sauce.

Ingredients
  • 2 boneless skinless chicken breasts
  • 2 medium zucchinis, spiralized
  • 1/4 cup basil pesto
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season chicken breasts with salt and pepper, then grill or pan-sear until cooked through.
  2. 2. In a skillet, heat olive oil and sauté spiralized zucchini for 2-3 minutes until slightly tender.
  3. 3. Slice the chicken and serve over zoodles, drizzled with pesto.

Buffalo Chicken Cauliflower Rice

This buffalo chicken cauliflower rice is a spicy and satisfying dish, combining lean chicken with healthy cauliflower rice for a guilt-free meal.

Ingredients
  • 2 boneless skinless chicken breasts, shredded
  • 2 cups cauliflower rice
  • 1/4 cup buffalo sauce
  • 1 tablespoon olive oil
  • 1/4 cup green onions, chopped
Instructions
  1. 1. In a skillet, heat olive oil and add cauliflower rice, cooking for 5-7 minutes until tender.
  2. 2. In another pan, combine shredded chicken and buffalo sauce, heating until warmed through.
  3. 3. Serve the buffalo chicken over cauliflower rice, garnished with chopped green onions.

Cilantro Lime Chicken Tacos

These cilantro lime chicken tacos are fresh and vibrant, featuring marinated chicken served in corn tortillas with a zesty slaw.

Ingredients
  • 2 boneless skinless chicken breasts
  • Juice of 2 limes
  • 1/4 cup chopped cilantro
  • 1 tablespoon olive oil
  • Corn tortillas
  • 1 cup cabbage slaw
Instructions
  1. 1. Marinate chicken breasts in lime juice, cilantro, and olive oil for at least 30 minutes.
  2. 2. Grill or pan-sear chicken until cooked through, then slice into strips.
  3. 3. Serve in corn tortillas topped with cabbage slaw and additional cilantro.

Frequently Asked Questions (FAQ)

How should I store raw chicken breast?

Raw chicken breast should be stored in the refrigerator at 40°F (4°C) or below and used within 1-2 days. For longer storage, freeze it.

What is the best way to cook chicken breast?

The best way to cook chicken breast is to bake or grill it at a moderate temperature to keep it juicy and flavorful.

Is chicken breast healthy?

Yes, chicken breast is a healthy source of lean protein, low in fat and carbohydrates, making it suitable for various diets.

Can I eat chicken breast every day?

Yes, chicken breast can be part of a balanced diet when consumed in moderation and prepared healthily.

What are the nutritional benefits of chicken breast?

Chicken breast is high in protein, low in fat, and contains essential vitamins and minerals, making it a nutrient-dense food.

How can I make chicken breast more flavorful?

Marinating chicken breast in herbs, spices, or citrus juices before cooking can enhance its flavor significantly.

What is the difference between white and dark meat chicken?

White meat, like chicken breast, is leaner and has less fat than dark meat, such as thighs and drumsticks.

Can I eat chicken breast if I am on a low-carb diet?

Yes, chicken breast is an excellent choice for low-carb diets as it contains no carbohydrates.

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Comparisons
Boneless Skinless Chicken Breast vs Abalone Boneless Skinless Chicken Breast vs Alligator Tail Boneless Skinless Chicken Breast vs Alligator Tail Meat
Nutrients
Protein in Boneless Skinless Chicken Breast Calories in Boneless Skinless Chicken Breast Vitamin-c in Boneless Skinless Chicken Breast Magnesium in Boneless Skinless Chicken Breast
Featured Guides
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