It’s an excellent and important source of animal protein, as well as a good source of B vitamins, iron, potassium, and selenium (1).
According to the National Chicken Council, almost 10 billion pounds of chicken were bred and raised for meat production in the United States in 2020 (2).
Chicken meat is quite versatile, and you can prepare it in many ways. However, when it comes to its health benefits, all cooking methods for chicken aren’t created equal.
Dry cooking at high temperatures of up to 482oF (250oC), longer cooking times, and even how done the chicken is may all cause harmful chemicals to be made (3, 4, 5, 6).
These carcinogenic chemicals can include (3, 4, 5, 6, 7):
On the other hand, cooking methods that don’t brown the meat or produce smoke tend to be better for you. Most of these use water in some way or another.
Putting foods and seasonings in a food-grade plastic bag and vacuum-sealing them is a healthy way to cook. Then, you cook the foods in a water bath. This cooks the chicken without direct heat, which should reduce the production of HAAs, PAHs, and AGEs (8).
Note that you may want to use bisphenol A (BPA)-free plastic bags, as it has been suggested that this chemical may transfer from plastic cooking bags into foods that have been cooked via this method (9).
You can cook seasoned chicken meat sous vide at 140oF (60oC) for 1 hour, or up to 3 hours if you want to enhance the flavor of the final product (8).
This low-temperature, slow-cooking method keeps nutrients from being lost and makes chicken that is tender and high in minerals (8, 10).
You can opt to use special sous vide equipment, but a simple cooking thermometer and water bath are all you need.
The Healthiest Ways to Bake Chicken
Chicken is a lean, versatile protein that can be a nutritious part of a balanced diet. However, the way chicken is prepared can significantly impact its nutritional value. When it comes to baking chicken, there are certain techniques that make it healthier. In this article, we’ll explore the healthiest ways to bake chicken so you can enjoy all the benefits this lean protein has to offer.
Choose the Right CutOpting for boneless, skinless chicken breasts is one of the healthiest choices for baked chicken. Chicken breasts are lower in fat and calories compared to legs, thighs, and wings. Removing the skin further reduces the fat and calorie content While the skin adds flavor, it also contributes extra saturated fat and calories. Going skinless saves about 50 calories and 5 grams of fat per 4 ounce serving.
Keep an Eye on the Temperature: Cooking chicken at the right temperature is important for keeping the moisture in and keeping the food safe. Chicken needs to be 165°F on the inside, so heating your oven to 400–425°F will help it cook all the way through and evenly. If you cook it over high heat, the outside will dry out before the inside is done. Low heat will result in unsafe, undercooked chicken.
Allow Adequate Cooking TimeCooking time can vary based on thickness and cut. Boneless chicken breasts usually take 20-30 minutes baked at 400°F. Chicken thighs may take a bit longer around 30-40 minutes. You’ll know the chicken is done when it registers 165°F on a meat thermometer inserted into the thickest part. Allowing enough cooking time ensures the chicken reaches a safe internal temperature without overcooking.
Use Healthy FatsTo prevent chicken from drying out you’ll want to use a light coating of oil. Choose a high smoke point oil like avocado or olive oil rather than butter, shortening, or lard. Brush just 1-2 teaspoons on each side for an even coating. The small amount of monounsaturated fats in avocado and olive oil delivers richness without a lot of excess calories or saturated fat.
Season Smartly
One advantage to baking chicken is you control the flavor additions. Skip breading or batter and instead use seasoning to add tons of flavor without extra calories, fat, or sodium. Fresh herbs, garlic, citrus, spices, and chili powder build flavor. Try combinations like lemon pepper, italian seasoning, or cajun spices. Go easy on sauces like barbecue, teriyaki, and soy which can be high in sugar and sodium.
Pair with Nutritious Sides
What you serve alongside the chicken matters too. Steamed broccoli, a fresh green salad, or roasted cauliflower make healthy complements over starchy sides like rice, pasta, or potatoes. You can also bake veggies right alongside the chicken for easy oven-roasted veggies. Focus on getting a balance of lean protein, fresh produce, and whole grains.
Think About Prep Ahead Choices: To make baking during the week easier, prepare the chicken ahead of time. Store raw chicken in marinades to intensify flavor. On busy days, you can cook chicken breasts ahead of time and put them in the fridge to add to salads, wraps, or grain bowls. Shredded rotisserie chicken works too. Having chicken already cooked makes it easy to put together healthy meals on busy days.
Food safety: When handling raw chicken, be careful not to cross-contaminate it and put it in the fridge right away. For raw chicken and other ingredients, use different cutting boards and tools. Clean everything that the raw chicken touched with hot soapy water. Refrigerate or freeze chicken within 1-2 hours of purchasing. Follow the “use-by” date for freshness. Any bacteria that may have grown on fully cooked chicken while it was stored can be killed by heating it to 165°F.
The Right Recipe: Now that you know how to make healthy baked chicken, try this simple but tasty recipe:
Baked Lemon Herb Chicken Breasts
Ingredients:
- 4 (5 ounce) boneless skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/4 teaspoon each salt and pepper
Instructions:
- Preheat oven to 400°F. Line a baking sheet with parchment paper or foil.
- Rinse chicken and pat dry with paper towels. Place on prepared baking sheet.
- In a small bowl, combine olive oil, lemon juice, oregano, thyme, salt, and pepper. Brush mixture evenly on top of chicken breasts.
- Bake for 18-22 minutes until chicken is opaque throughout and registers 165°F on a meat thermometer.
- Let rest 5 minutes before serving. Enjoy with your choice of healthy sides.
Baking chicken using healthy fats, smart seasoning, and proper temperature control results in delicious and good-for-you chicken every time. Follow these healthy baking tips and recipes to start enjoying baked chicken as part of your balanced diet.
How to make sous vide chicken at home
- Put the chicken in a BPA-free plastic bag or sous vide pouch that can be closed again and again.
- Put water in a pot and attach a thermometer to the side of it. You can also dip a thermometer in the water as needed to check the temperature while cooking.
- Warm up the water to 140oF (60oC), then add the chicken in a sealed bag to the pot. Let the temperature rise again to 140oF (60oC) before setting the timer. The temperature may drop when you add the meat.
- Set an hour timer for once the water temperature has reached 140oF (60oC).
- You can sear the meat when it’s done, or you can just cut it up and serve it.
Steaming is another healthy and quick cooking method for chicken. For this method, you use a steaming basket and pot of hot water.
Alternatively, you can get the same results by cooking in a steam-assisted hybrid oven.
Steaming is a high temperature method with a short cooking time that has been shown to produce fewer HCAs compared with other high temperature cooking methods (11).
The steam keeps the chicken from getting a crust on top, which keeps the meat from drying out and makes the finished product moist and tender.
The high temperatures also melt more of the fat on the chicken (11, 12).
How to steam chicken at home
- Cut the chicken into smaller pieces to speed up the cooking process and make sure the meat is cooked all the way through. For the same effect, you can also cut a bigger piece of chicken all the way through.
- To add flavor, marinate the chicken before you steam it. (Here’s a recipe for a lemon garlic marinade. You could also add herbs and spices to the steam water to give the food more flavor while it’s cooking.
- In a pot of boiling water, put the chicken in a steamer basket. Make sure that steam is coming through the holes in the steamer basket.
- Put a tight lid on top of the basket and cook the chicken for 15 to 20 minutes. Before taking the chicken out of the steam, make sure it’s done.
- The water can then be used to make a sauce or broth to go with the chicken.
Like steaming, pressure cooking uses high temperatures for short durations and produces moist, tender, and flavorful chicken dishes.
Given that longer cooking times increase the production of HCAs, pressure cooking’s short cooking duration is likely to produce fewer HAAs, PAHs, or AGEs as well (4).
An older study found that pressure cooking reduced the oxidation of cholesterol in meat, while a recent study identified various cooking methods that either increased or decreased cholesterol oxides in chicken (13, 14).
Oxidized cholesterol is a risk factor for heart disease. Some people with atherosclerosis, a disease marked by plaque buildup, can have their arteries get narrow. This type of cholesterol is linked to that.
You can pressure cook in an electric multicooker or traditional pressure cooker with a weight valve.
BAKED CHICKEN BREAST | juicy, tender, easy, and oh, so flavorful!
FAQ
What is the healthiest method to cook chicken?
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.
Is it better to bake chicken on baking paper or foil?
Parchment paper isn’t suitable for high temperature roasting for long periods of time. Which one to use depends on the temperature and length of time you’re cooking at. Chicken typically needs a longer cook on higher temps, making aluminum foil the proper one to use.
Is oven baked chicken healthy for you?
Chicken cooked on a rotisserie or in the oven can be a healthy choice because it is low in fat and high in vitamins and minerals. Protein is essential for building and repairing muscles, regulating hormones, and controlling blood sugar.
Which mode is best for chicken in the oven?
Convection or Convection Bake are good options for chicken breasts with a moderate temperature of 325 – 335 degrees. The Convection Roast mode uses more concentrated heat from the top heating element which can be a little powerful for lean meats.
What are the healthiest ways to cook chicken?
Cooking chicken using lower heat cooking methods, avoiding direct exposure of chicken to an open flame, and minimizing cooking times can help reduce the formation of these chemicals, allowing you to enjoy its health benefits. Here are five of the healthiest ways to cook chicken. 1. Poaching
How to make a healthy chicken meal?
Staying away from large amounts of oil and grease, and using skinless chicken are the easiest ways to make a healthier chicken meal. Looking for something new to try in your cooking routine? Consider experimenting with chicken bone broth as a flavorful twist for boiling chicken. Boiling chicken is about as healthy as it gets.
Should you cook chicken with the skin on?
Whether cooking it on the best air fryer or best grill, chicken is a cheap, easily accessible source of meat. So it doesn’t really matter how it’s cooked, right? According to research published in the Journal of the American Diet Association, roasting or grilling chicken, especially with the skin on, could be worse for you than previously thought.
Is cooking chicken good for You?
Evidence suggests that including lean, unprocessed chicken such as chicken breast may support weight management and reduce risk factors associated with diabetes and heart disease. However, how you cook your chicken can affect its health benefits.
What is the healthiest way to fry chicken?
Oven frying is also the healthiest way to fry chicken. This method of frying chicken results in poultry that tastes similar to regular fried chicken, but the preparation does not use oil, which soaks into the batter and skin of traditional fried chicken.
Are all cooking methods for chicken the same?
However, when it comes to its health benefits, all cooking methods for chicken aren’t created equal. For example, dry cooking at high temperatures of up to 482 o F (250 o C), longer cooking durations, and even the doneness of the chicken may lead to the production of harmful chemicals (3, 4, 5, 6).