In the United States, chicken is the most popular meat. Since it’s already lean, cooking it in any way should still make it pretty healthy, right?
In fact, the way you cook your chicken can have a big effect on how much fat and calories it has.
Which way is best for your health to cook chicken? Your gut may tell you that grilling is best. But according to Rebecca Lewis, R. D. at Hello Fresh, theres a more under-the-radar method thats going to yield the healthiest result. (Find out how bone broth can help you lose weight with Womens Healths Bone Broth Diet. ).
“The healthiest way to cook chicken is to poach it,” Lewis explains, “because you arent introducing any other ingredient to the chicken other than the water it is boiled in.” Similar to the way youd poach an egg, all youll need is the chicken youre using and some hot water. Typically, poaching chicken requires bringing water to a boil in a saucepan, then reducing the heat to low and carefully dropping your chicken into the pan and simmering until cooked through. (The amount of water varies depending on how much chicken youre cooking and which part of the bird you’re using). For four ounces of poached chicken, youre looking at 120 calories with just 1.4 grams of fat.
Of course, as Lewis points out, this method ends up lacking in the flavor department. Thankfully, there are adjustments you can make in order to add flavor without losing the health value of the dish. “Usually, I poach chicken when making soup in the colder months of the year and add flavor with the addition of lots of fresh herbs, spices, and veggies,” she says.
Chicken is a lean, protein-rich food that offers many health benefits. However, the way you cook your chicken significantly impacts its nutritional value Some cooking methods generate harmful compounds that may increase disease risk. Fortunately, there are several healthy ways to prepare chicken while retaining its nutrients.
Why Choose Chicken?
Chicken is one of the most commonly consumed meats worldwide. In the United States alone, over 9 billion chickens are raised for meat annually [1].
Chicken is prized for its versatility, affordability, and wealth of nutrients. A 3-ounce (85 grams) serving of boneless, skinless chicken breast contains [2]:
- 27 grams of high-quality protein
- 15% of the Daily Value (DV) for selenium
- 15% of the DV for vitamin B6
- 12% of the DV for niacin
- 10% of the DV for phosphorus
Chicken is also rich in iron, zinc, magnesium, potassium, and B vitamins.
Foods like insulin resistance and inflammation may make it easier to control your weight and lower your risk of heart disease and diabetes when you eat lean chicken [3].
How Cooking Impacts Health
There are many health benefits to chicken, but how you cook it has a big effect on the nutrients it contains and how healthy it is.
High temperature cooking methods like grilling, frying, baking, and broiling can generate compounds that may harm your health, including [4, 5, 6]:
-
Heterocyclic amines (HCAs): Formed when proteins and creatine react at high temperatures. Linked to several cancers in animal studies.
-
Aged glycation end products (AGEs) are created when proteins and sugars mix at high temperatures. Associated with inflammation and chronic disease risk.
-
Polycyclic aromatic hydrocarbons (PAHs): Formed when meat juices drip onto flames. May cause DNA damage.
Repeatedly eating chicken prepared with high heat methods may increase your risk of cancer, heart disease, and diabetes.
Fortunately, you can reduce your exposure by choosing lower temperature cooking techniques.
Healthiest Ways to Cook Chicken
Here are 5 healthy cooking methods that retain nutrients while minimizing harmful compounds:
1. Poaching
Poaching involves simmering chicken gently in liquid like broth, juice, or water. It uses lower temperatures than high-heat methods like grilling.
One study found poaching produced significantly fewer PAHs than other cooking techniques [7].
Benefits:
- Uses low, indirect heat to preserve nutrients
- Results in tender, juicy meat
- Quick cooking time of 10–15 minutes
To poach chicken:
- Simmer chicken in broth, herbs, and spices at 160–180°F (70–82°C)
- Cook until internal temperature reaches 165°F (74°C)
2. Steaming
Steaming cooks chicken using hot steam vapor, resulting in a moist, tender texture.
Research shows steaming at 212°F (100°C) generates minimal HCAs compared to high-heat methods [8].
Benefits:
- Uses indirect heat to preserve nutrients
- Retains moisture
- Requires no added fat
To steam chicken:
- Place chicken in a steamer basket over boiling water
- Steam for 15–20 minutes until cooked through (165°F/74°C internal temperature)
3. Pressure Cooking
Pressure cooking uses steam under pressure to quickly cook chicken thoroughly.
One study found pressure cooking substantially reduces cholesterol oxidation compared to other techniques [9].
Benefits:
- Quick cooking times
- Tender, moist meat
- Retains nutrients
- Minimal HCAs produced
To pressure cook chicken:
- Place chicken in pressure cooker with seasonings
- Cook at high pressure for 10–15 minutes
- Allow pressure to release fully before opening
4. Sous Vide
Sous vide involves putting seasoned chicken in a bag and vacuum sealing it. The chicken is then cooked slowly in a water bath that is kept at a precise temperature.
Cooking chicken sous vide at 140°F (60°C) for 1–3 hours results in tender meat with retained nutrients [10].
Benefits:
- Uses very low, indirect heat
- Preserves nutrients
- Infuses flavor
- Minimal HCAs produced
To sous vide chicken:
- Seal seasoned chicken in a bag
- Cook in 140°F (60°C) water for 1–3 hours
- Quickly sear for browning/flavor (optional)
5. Roasting
Roasting uses dry oven heat to cook chicken. Although high temperatures are used, some research suggests roasting at up to 390°F (200°C) produces minimal HCAs since the meat has limited direct surface contact [11].
Benefits:
- Retains moisture when properly cooked
- Can add flavor from spices, herbs, and aromatics
- Requires no added fat
To roast chicken:
- Preheat oven to 350°F (175°C)
- Place seasoned chicken pieces or a whole chicken in a roasting pan
- Roast until internal temperature reaches 165°F (74°C)
Cooking Methods to Limit
You may want to limit your use of cooking techniques that can generate high levels of harmful compounds:
- Grilling
- Barbecuing
- Broiling
- Frying and deep frying
- Smoking
The way you prepare chicken also matters. Allowing meat juices to drip on an open flame produces more PAHs. Charring or burning the surface leads to more HCAs.
High-heat cooking of all types — especially direct, prolonged heat without liquids — tends to produce more harmful compounds.
Healthy Preparation Tips
Here are some tips for healthy chicken preparation:
- Choose skinless, boneless breasts or thighs for lower fat options
- Trim excess fat and skin before cooking
- Remove charred portions before eating
- Avoid overcooking and burning the surface
- Flip chicken frequently if grilling or broiling
- Microwave chicken before exposing it to high heat to reduce HCA formation
- Pair high-heat cooking methods with marinades, spices, and antioxidant-rich sauces like chimichurri
The Bottom Line
Chicken is nutritious but proper cooking is key. Repeatedly eating chicken prepared with high-heat methods may negatively impact your health over time.
For the best results, opt for lower-temperature techniques like poaching, steaming, sous vide, pressure cooking, or moderate-temperature roasting. This retains nutrients while reducing your exposure to harmful compounds.
References:
[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/171077/nutrients
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6209794/
[4] https://www.ncbi.nlm.nih.gov/books/NBK215315/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682388/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9402899/
[7] https://pubmed.ncbi.nlm.nih.gov/32440088/
[8] https://pubmed.ncbi.nlm.nih.gov/16864941/
[9] https://pubmed.ncbi.nlm.nih.gov/32189133/
The Runner Up: Grilling
If your go-to method of cooking chicken is to grill it, Lewis says that it’s still a healthy option as long as youre being mindful of the ingredients youre using to cook it with. “When I grill, I minimize how much additional fat I am adding to the chicken by brushing on olive oil (a plant-based unsaturated fat),” she says. “Generally speaking, one tablespoon of oil is 120 calories and 14 grams of fat, and one tablespoon of butter is 100 calories and 12 grams of fat. ” Depending on how generous youre being with the brush method Lewis suggested, you can end up using half a tablespoon or less in the process. Lewis says another way to maximize the flavor without adding a ton of calories to the dish is to marinate it beforehand, and recommends using fresh spices, herbs, and vinegar.
Try it: Grilled Spiced Chicken and Vegetables
Looking for more easy dinner ideas? Try these delicious pita pizzas:
The Best Chicken Breast You’ll Ever Make (Restaurant-Quality) | Epicurious 101
FAQ
Which method of cooking chicken is healthiest?
Using healthy cooking methods with low heat, like poaching, steaming, boiling, or roasting at medium temperatures, may help lower these risks while keeping the chicken’s nutritional value. National Library of Medicine. Daily fried chicken serving linked to 13% higher risk of death. Apr 23, 2024.
What is the healthiest way to eat chicken?
The healthiest way to eat chicken is to choose lean cuts like skinless chicken breast, remove any visible fat, and opt for cooking methods such as grilling, baking, or broiling rather than frying. Pair it with a variety of vegetables for a well-balanced meal.
Is it healthier to bake or pan fry chicken?
People generally think that baking food is healthier than frying it for a number of reasons. Lower Fat Content: When baking, little to no extra fat is added, but when frying, oil is used, which raises the food’s fat and calorie content.
How to cook chicken easily in a nutritious way?
Steaming or poaching chicken is a gentle and low-fat cooking method that preserves natural flavors and nutrients. Steaming involves cooking the chicken over boiling water, while poaching requires simmering the chicken in a flavorful broth or stock.