Chicken recipes quick and easy for dinner are the backbone of real-life weeknights. When you have a few go-to chicken recipes quick and easy for dinner, you can get high-protein, family-friendly meals on the table in under 30 minutes—without relying on takeout.
This guide gives you exactly that: nutrition-smart tips and 5 simple, flavour-packed recipes you can rotate all week.
A 100 g cooked portion of skinless chicken breast typically provides roughly:
- 165–180 kcal
- 30–32 g high-quality protein
- 3–4 g fat
- 0 g carbs
That means:
- High protein: great for muscle, satiety, and blood sugar control.
- Low fat (if skinless): ideal for lower-calorie dinners.
- Fast-cooking: breasts and tenderloins cook in 10–15 minutes; thighs in 20–25.
- Combine chicken with vegetables and smart carbs (like brown rice, quinoa, or potatoes) and you’ve got a balanced, high-protein chicken dinner in under half an hour.
Why it’s great:
- One pan, minimal chopping.
- Bright flavour, low calories, high protein.
Ingredients (2 servings)
- 2 small chicken breasts (~120 g each), thinly sliced or pounded thin
- 1 tbsp olive oil
- 2 cloves garlic, minced
- Juice of ½ lemon + 2 slices for garnish
- 1 tsp dried Italian herbs (or oregano)
- Salt and black pepper
- 2 big handfuls baby spinach or kale
- Optional: 1–2 tbsp chopped parsley
How to make it
- Season chicken on both sides with salt, pepper, and herbs.
- Heat olive oil in a skillet over medium-high heat.
- Add chicken in a single layer; cook 3–4 minutes per side until golden and cooked through.
- Add garlic to the pan; cook 30 seconds (don’t burn).
- Squeeze in lemon juice, add spinach/kale, and toss for 1–2 minutes until greens wilt.
- Garnish with lemon slices and parsley; serve immediately.
Approx. nutrition per serving (with greens)
- 280–320 kcal
- 32–35 g protein
- 12–14 g fat
- 4–6 g carbs
Pair with: a small baked potato or ½ cup cooked quinoa for a more filling meal.
Why it’s great:
- One pan chicken dinner = easy clean-up.
- Built-in vegetables.
- Works for meal prep.
Ingredients (3 servings)
- 3 chicken thighs, bone-in, skin removed (or 3 small breasts)
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 medium red onion, wedges
- 2 small potatoes or 1 medium sweet potato, cubes
- 1½ tbsp olive oil
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp dried thyme or rosemary
- Salt and pepper
How to make it
- Preheat oven to 200 °C / 400 °F.
- In a bowl, toss veggies and potato with 1 tbsp olive oil, half the paprika, garlic powder, thyme, salt, and pepper. Spread on a baking tray.
- Rub chicken with remaining oil and spices; place on top of the veggies.
- Bake 25–30 minutes, until chicken is cooked through (juices run clear, or internal temp ~75 °C / 165 °F) and potatoes are tender.
- Optional: broil for 2–3 minutes for extra colour.
Approx. nutrition per serving
- 400–460 kcal
- 28–32 g protein
- 16–20 g fat
- 35–40 g carbs, ~5–7 g fibre
Great family friendly chicken recipe, just add a simple salad.
Why it’s great:
- Classic quick chicken dinner recipe.
- High protein, high fibre, lots of colour.
- Perfect for weight loss when portions are controlled.
Ingredients (2 servings)
- 200 g chicken breast, sliced thin
- 1 tbsp avocado or canola oil, divided
- 2 cups mixed stir-fry vegetables (broccoli, bell pepper, carrot, snap peas)
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp rice vinegar or lime juice
- 1 tsp honey or maple syrup (optional)
- 1 tsp grated fresh ginger
- 1 garlic clove, minced
- 1 cup cooked brown rice (½ cup per serving)
How to make it
- Mix soy, vinegar, honey, ginger, and garlic in a small bowl.
- Heat ½ tbsp oil in a pan or wok over medium-high, stir-fry chicken 4–5 minutes until cooked through; remove.
- Add remaining oil and veggies; stir-fry 3–4 minutes until crisp-tender.
- Return chicken to the pan, pour sauce over, and cook 1–2 minutes, stirring.
- Serve over warm brown rice.
Approx. nutrition per serving
- 430–480 kcal
- 30–35 g protein
- 12–15 g fat
- 50–55 g carbs, ~5–8 g fibre
This is a high protein chicken dinner that keeps you full without feeling heavy.
Why it’s great:
- Comfort food feel with a lighter, protein-rich sauce.
- Great for kids and picky eaters.
Ingredients (2 servings)
- 150 g wholegrain or high-protein pasta
- 200 g chicken breast, diced
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 cup mushrooms, sliced (optional but recommended)
- 1 cup baby spinach
- ½ cup plain Greek yogurt (2% or 0%)
- 2–3 tbsp grated parmesan
- Salt, pepper, pinch of Italian herbs
How to make it
- Cook pasta according to package directions; reserve ¼ cup pasta water.
- Season chicken with salt and pepper.
- In a pan, heat olive oil over medium-high; cook chicken 5–7 minutes until browned and cooked through. Remove to a plate.
- In the same pan, sauté garlic and mushrooms 2–3 minutes. Add spinach; wilt.
- Turn heat to low. Stir in Greek yogurt, parmesan, herbs, and a splash of pasta water to loosen into a sauce (don’t let it boil or yogurt may curdle).
- Add chicken and drained pasta; toss until coated. Adjust seasoning.
Approx. nutrition per serving
- 480–550 kcal
- 32–36 g protein
- 14–18 g fat
- 55–60 g carbs, ~7–9 g fibre
This is a family friendly chicken recipe that feels indulgent but is relatively balanced.
Why it’s great:
- Meal prep chicken recipe, easy to batch cook.
- Loaded with veggies, customisable toppings.
Ingredients (3 servings)
- 3 small chicken breasts, sliced into strips
- 2 bell peppers (any colour), sliced
- 1 medium red onion, sliced
- 1½ tbsp olive oil
- 1 tbsp fajita or tacoseasoning (or mix: chili powder, cumin, paprika, garlic powder)
- Salt and pepper
- 1–1½ cups cooked brown rice or quinoa
- Optional toppings: salsa, avocado slices, Greek yogurt, lime wedges, coriander
How to make it
- Preheat oven to 210 °C / 425 °F.
- Toss chicken, peppers, and onion with olive oil, seasoning, salt, and pepper on a sheet pan.
- Spread in an even layer; bake 15–20 minutes, stirring once, until chicken is cooked and veggies are tender with slightly crisp edges.
- Serve over ½ cup rice/quinoa per bowl with your choice of toppings.
Approx. nutrition per serving (with rice, no extra toppings)
- 450–520 kcal
- 32–36 g protein
- 14–18 g fat
- 45–50 g carbs, ~6–8 g fibre
Add avocado and Greek yogurt for extra healthy fats and protein.
1) What are some chicken recipes quick and easy for dinner under 30 minutes?
Skillet lemon garlic chicken, chicken stir-fry, and air-fried or sheet-pan fajita chicken are all fast, high-protein choices that cook in 15–20 minutes.
2) Are chicken thighs or breasts better for a healthy chicken dinner?
Breasts are leaner and lower in calories; thighs have more flavour and slightly more fat. For weight loss or lighter dinners, use breast or trim the visible fat from thighs and keep portions moderate.
3) Can I meal prep these chicken recipes for the week?
Yes. Traybakes, fajita bowls, and stir-fries reheat well. Store in the fridge for 3–4 days in airtight containers and reheat thoroughly before eating.
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