7 Chicken Breast Recipes Without Oil

You don't need oil to create mouthwatering chicken breast dishes that remain tender and flavorful. Whether you're watching your calories or simply prefer lighter cooking methods, these seven techniques will transform your plain poultry into restaurant-worthy meals. From the bright citrus notes of lemon-herb baked chicken to the aromatic Asian-inspired ginger steamed variation, each recipe offers a unique way to keep your chicken moist while cutting back on added fats. Let's explore these healthy cooking methods that'll revolutionize your chicken dinner routine.

Lemon-Herb Baked Chicken Breast

Lemon-Herb Baked Chicken Breast is a healthy, flavorful way to prepare chicken without using oil. The combination of fresh citrus and aromatic herbs creates a bright, satisfying dish while keeping the meat moist and tender through a gentle baking process.

This method relies on the natural moisture from lemon juice combined with herbs to infuse flavor into the chicken breast. Using parchment paper and foil creates an environment that allows the chicken to cook in its own juices, preventing it from drying out while maintaining a clean, fresh taste.

• 4 boneless, skinless chicken breasts
• 2 fresh lemons
• 2 tablespoons fresh rosemary
• 3 cloves garlic, minced
• 1/2 teaspoon sea salt
• Parchment paper
• Aluminum foil

Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper and place the chicken breasts on it, ensuring they're not touching each other. Squeeze the juice of both lemons evenly over all chicken breasts, making sure each piece is well coated.

Mince the garlic and strip the rosemary leaves from their stems. Sprinkle the minced garlic, rosemary, and sea salt evenly over each chicken breast. Cover the baking sheet loosely with aluminum foil, creating a tent-like structure that allows some space between the foil and chicken.

Bake for 25-30 minutes, removing the foil during the last 5 minutes of cooking. The chicken is done when the internal temperature reaches 165°F (74°C) at the thickest part. Let the chicken rest for 5-10 minutes before slicing to ensure the juices redistribute throughout the meat.

For optimal results, bring the chicken breasts to room temperature 20 minutes before cooking and pat them dry with paper towels. If the chicken breasts are uneven in thickness, consider butterflying them or using a meat mallet to pound them to an even thickness, which will ensure more uniform cooking.

The leftovers can be stored in an airtight container in the refrigerator for up to three days and are excellent served cold in salads or gently reheated.

Poached Mediterranean Chicken Breast

Poached Mediterranean Chicken Breast is a healthy and flavorful dish that combines lean protein with classic Mediterranean ingredients. The gentle poaching method ensures tender, juicy chicken while infusing it with the aromatic flavors of herbs, garlic, and white wine.

This oil-free cooking technique relies on a fragrant broth made from wine, herbs, and vegetables to create a moist, delicate texture. The Mediterranean-inspired ingredients not only add depth to the flavor profile but also contribute beneficial nutrients and antioxidants to the dish.

• 4 boneless, skinless chicken breasts
• 2 cups low-sodium chicken broth
• 1/2 cup dry white wine
• 2 lemons, sliced
• 4 cloves garlic, crushed
• 1 red onion, sliced
• 2 bay leaves
• 2 sprigs fresh oregano
• 2 sprigs fresh thyme
• 1 tablespoon capers
• 1 teaspoon black peppercorns
• 1 teaspoon sea salt

In a large skillet or shallow pot, combine the chicken broth, white wine, lemon slices, garlic, red onion, bay leaves, oregano, thyme, capers, peppercorns, and salt. Bring the liquid to a gentle simmer over medium heat, allowing the flavors to meld together for about 5 minutes.

Place the chicken breasts in the simmering liquid, ensuring they're mostly submerged. If needed, add more broth to cover. Reduce heat to low, cover the pan, and let the chicken poach for 15-20 minutes, or until the internal temperature reaches 165°F (74°C). Flip the chicken breasts halfway through cooking for even heat distribution.

Once cooked, remove the chicken from the liquid and let it rest for 5 minutes before slicing. For added flavor, reduce the remaining poaching liquid by half over medium-high heat and spoon it over the sliced chicken before serving.

For optimal results, choose chicken breasts of similar size and thickness to ensure even cooking. The poaching liquid can be strained and frozen for future use in soups or sauces. If preparing this dish ahead, slightly undercook the chicken as it will continue to cook while cooling in the hot liquid.

Store leftovers in the refrigerator for up to 3 days, using some of the reserved poaching liquid to maintain moisture when reheating.

Herb-Crusted Air Fryer Chicken Breast

Herb-crusted chicken breast in the air fryer offers a healthier alternative to traditional breaded chicken, eliminating the need for oil while still achieving a crispy exterior. The high-powered convection cooking of an air fryer creates a golden-brown crust while keeping the inside moist and tender.

The key to success with this recipe lies in the herb coating, which not only adds flavor but helps seal in moisture during the cooking process. A combination of dried herbs and fresh garlic creates an aromatic crust that becomes wonderfully crispy in the air fryer without the need for added fats.

• 2 boneless, skinless chicken breasts
• 2 tablespoons dried Italian herbs
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon Dijon mustard
• 2 cloves fresh garlic, minced

Pat the chicken breasts dry with paper towels. If the breasts are very thick, butterfly them or pound them to an even thickness of about 1/2 inch. Brush each breast with a thin layer of Dijon mustard, which will help the herb coating adhere and add moisture.

In a shallow dish, combine the dried Italian herbs, garlic powder, paprika, salt, pepper, and minced fresh garlic. Press each chicken breast into the herb mixture, coating all sides evenly.

Place the coated chicken breasts in the air fryer basket, ensuring they don't overlap. Set the air fryer to 375°F (190°C) and cook for 10-12 minutes, flipping halfway through. The chicken is done when it reaches an internal temperature of 165°F (74°C) at the thickest part. Let the chicken rest for 5 minutes before slicing to keep the juices from running out.

For optimal results, bring the chicken breasts to room temperature 20 minutes before cooking, and avoid overcrowding the air fryer basket as this can lead to uneven cooking. The herb crust can be customized with different dried herbs like oregano, thyme, or rosemary, and leftover chicken can be stored in an airtight container for up to 3 days in the refrigerator.

Steamed Asian-Style Ginger Chicken

Steamed chicken breast is a staple in Asian cuisine, particularly valued for its clean, pure flavors and health benefits. The combination of fresh ginger, green onions, and soy sauce creates a fragrant and satisfying dish without the need for added oils.

This preparation method allows the chicken to retain its natural moisture while absorbing the aromatic elements of traditional Asian seasonings. The steam cooking technique ensures tender, juicy results while highlighting the delicate balance of umami and fresh herb flavors.

• 4 boneless, skinless chicken breasts
• 3 tablespoons fresh ginger, julienned
• 4 green onions, cut into 2-inch lengths
• 2 tablespoons light soy sauce
• 1 tablespoon rice wine
• 1/4 teaspoon white pepper
• 1/2 teaspoon sesame seeds
• 1/2 teaspoon salt

Place chicken breasts on a heat-safe plate that will fit inside your steamer. Season both sides with salt and white pepper. Arrange the julienned ginger and green onion pieces on top of each chicken breast.

Mix the soy sauce and rice wine in a small bowl, then drizzle evenly over the chicken.

Fill a wok or large pot with water and bring to a boil. Place the plate of chicken in a bamboo steamer or metal steaming rack, ensuring it sits above the water level. Cover tightly and steam over medium-high heat for 15-20 minutes, or until the internal temperature reaches 165°F (74°C).

Once cooked, carefully remove the plate from the steamer. Let the chicken rest for 5 minutes before slicing. Garnish with sesame seeds and any remaining green onions.

For optimal results, choose chicken breasts of similar size for even cooking. If the breasts are particularly thick, consider slicing them horizontally to create two thinner pieces.

The collected steaming liquid makes an excellent sauce for serving over rice, so be sure to save it. This dish can be refrigerated for up to 2 days and reheated by steaming for 2-3 minutes to maintain its moisture.

Yogurt-Marinated Spiced Chicken Breast

Yogurt-marinated chicken breast offers a tender, flavorful alternative to traditional oil-based preparations. The natural enzymes in yogurt help break down the proteins in the chicken, resulting in exceptionally moist and tender meat while adding minimal calories and fat.

The combination of aromatic spices and tangy yogurt creates a flavorful crust on the chicken while keeping the interior juicy. This marinade technique has been used for centuries in Mediterranean and South Asian cuisine, proving that healthy cooking doesn't require added oils for great results.

• 4 boneless, skinless chicken breasts
• 1 cup plain Greek yogurt
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 1 teaspoon salt
• 1 tablespoon lemon juice

In a large bowl, combine Greek yogurt with all the spices, garlic, ginger, and lemon juice. Mix thoroughly until all ingredients are well incorporated.

Add the chicken breasts to the marinade, ensuring each piece is completely coated. Cover the bowl with plastic wrap and refrigerate for at least 4 hours, preferably overnight.

Preheat the oven to 400°F (200°C). Remove the chicken from the refrigerator 30 minutes before cooking to allow it to come to room temperature.

Place the marinated chicken breasts on a parchment-lined baking sheet, shaking off excess marinade but leaving a thin coating.

Bake for 22-25 minutes, or until the internal temperature reaches 165°F (74°C). If desired, switch to broil for the final 2-3 minutes to achieve a slightly charred exterior.

Let the chicken rest for 5-10 minutes before slicing to ensure the juices redistribute throughout the meat.

For best results, choose chicken breasts of similar size and thickness to ensure even cooking. If using larger pieces, consider butterflying or pounding them to an even thickness.

The yogurt marinade can be prepared up to 24 hours in advance, and leftover cooked chicken can be stored in an airtight container in the refrigerator for up to 3 days.

Wine-Braised Chicken With Fresh Herbs

Braising chicken in wine creates a tender, flavorful dish that's both elegant and easy to prepare. The combination of aromatic herbs and wine transforms ordinary chicken breasts into a restaurant-quality meal, while the braising liquid keeps the meat moist and succulent throughout the cooking process.

This method of cooking chicken allows the wine to slowly reduce and concentrate its flavors, creating a sophisticated sauce without the need for additional fats or thickeners. The herbs infuse the meat during the cooking process, and the gentle simmering ensures the chicken remains tender rather than becoming tough or dry.

• 4 boneless, skinless chicken breasts
• 2 cups dry white wine
• 1 cup chicken broth
• 4 sprigs fresh thyme
• 2 sprigs fresh rosemary
• 2 bay leaves
• 4 cloves garlic, crushed
• 1 medium onion, sliced
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Place chicken breasts in a large, deep skillet or Dutch oven and season with salt and pepper. Arrange the sliced onions and crushed garlic around the chicken, then add the fresh herbs. Pour in the white wine and chicken broth until the liquid comes halfway up the sides of the chicken.

Bring the liquid to a gentle simmer over medium heat, then reduce heat to low. Cover the pan and let the chicken braise for 25-30 minutes, turning once halfway through cooking. The chicken is done when the internal temperature reaches 165°F (74°C) and the meat is no longer pink in the center.

Remove the chicken and tent with foil to keep warm. Increase heat to medium-high and reduce the cooking liquid until it thickens slightly, about 5-7 minutes. Return the chicken to the pan to coat with the sauce, and sprinkle with fresh parsley before serving.

For best results, choose a dry white wine such as Sauvignon Blanc or Pinot Grigio, avoiding sweet wines that could overwhelm the dish. The chicken can be prepared up to a day ahead and gently reheated in its sauce. If the sauce becomes too reduced during cooking, add additional chicken broth to maintain the desired consistency.

Citrus and Herbs En Papillote Chicken

The French technique of cooking en papillote (in parchment paper) creates a perfect steam chamber that locks in moisture and flavors while cooking delicate proteins like chicken breast. This method eliminates the need for oil while infusing the meat with bright citrus notes and aromatic herbs.

By creating individual parchment packets for each chicken breast, the natural juices combine with citrus and herbs to generate steam, resulting in tender, flavorful chicken that retains its moisture throughout the cooking process. The parchment packets also make for an elegant presentation when served directly to the table.

• 4 boneless, skinless chicken breasts
• 2 lemons, thinly sliced
• 2 oranges, thinly sliced
• 4 sprigs fresh thyme
• 4 sprigs fresh rosemary
• 4 cloves garlic, thinly sliced
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 4 large pieces of parchment paper

Preheat the oven to 400°F (200°C). Fold each piece of parchment paper in half and cut into a heart shape when opened. Place each chicken breast on one side of the parchment heart, season with salt and pepper.

Layer citrus slices alternating between lemon and orange on top of each chicken breast. Add garlic slices and place one sprig each of thyme and rosemary on top. Fold the other half of the parchment over the chicken and create tight seals by making small overlapping folds along the edges, starting from the curved top and working down to the point.

Place the sealed packets on a baking sheet and bake for 20-25 minutes, or until the packets have puffed up and the chicken reaches an internal temperature of 165°F (74°C). Remove from the oven and let rest for 5 minutes before opening the packets.

For best results, ensure the parchment packets are completely sealed to prevent steam from escaping during cooking. If serving guests, consider providing kitchen shears at the table for opening the packets, as the dramatic release of aromatic steam adds to the dining experience.

The packets can be assembled up to 4 hours in advance and refrigerated until ready to bake.