When it comes to healthy eating, grilled chicken is one of the most popular choices. And with good reason! With only 81 calories in a small piece (yield after cooking, bone removed), it's a great way to add protein to your diet without going overboard on calories.

But that's not all. Grilled chicken is also loaded with essential nutrients like niacin, vitamin B6, and selenium. Plus, it's low in fat and can be easily paired with a variety of healthy sides.

In this article, we'll explore the many benefits of grilled chicken, along with some tips for cooking it to perfection and keeping things interesting with marinades and low-calorie recipes.

Calories in Grilled Chicken

As we mentioned earlier, grilled chicken is a low-calorie option for adding protein to your diet. A small piece (yield after cooking, bone removed) contains just 81 calories. To put that in perspective, an average fast-food chicken sandwich can contain upwards of 500 calories! Of course, the specific calorie count of your grilled chicken will depend on a variety of factors, including the size of the piece and any added marinades or sauces. But in general, it's a great choice for those looking to keep things light. And remember, even though chicken is a relatively lean protein, it's still important to practice portion control. A healthy serving size is roughly the size of your palm, or about 3-4 ounces.

Size Matters: Portion Control

As we just mentioned, portion control is key when it comes to enjoying grilled chicken as a healthy part of your diet. But what does that look like in practice? Generally speaking, a healthy serving size of chicken is around 3-4 ounces. If you don't have a food scale handy, you can also use your hand as a handy guide. A serving should be roughly the size and thickness of your palm. To help keep things in check, you can also pre-portion your chicken in advance, either by weighing it out or dividing it into separate containers for future use.

Grilled vs Fried Chicken: Which is Healthier?

When it comes to chicken, one of the biggest debates is whether grilling or frying is the better choice. While both methods can be tasty, the truth is that grilling is generally considered a healthier option. When you grill chicken, you're allowing excess fat to drip away, which can cut down on calories and saturated fat compared to frying. Of course, there are other factors to consider as well, like the type and amount of oil used for frying, but in general, grilled chicken is the way to go for those looking to keep things healthy.

Protein Powerhouse

One of the biggest benefits of grilled chicken is its high protein content. Protein is essential for building and repairing muscle, so it's an important nutrient to incorporate into your diet, especially if you're physically active. A small piece (yield after cooking, bone removed) of grilled chicken contains roughly 21 grams of protein, making it a great option for satisfying hunger and supporting muscle growth and repair. In addition to protein, grilled chicken is also a rich source of other important nutrients like niacin, vitamin B6, and selenium.

Low-Calorie Chicken Recipes

While grilled chicken on its own can be delicious, there are plenty of ways to spice things up and add even more flavor without adding lots of calories. One simple strategy is to experiment with different dry rubs and marinades. By using flavorful spices and herbs, you can add complexity and depth to your chicken without adding extra fat or sugar. Additionally, there are plenty of healthy sides and low-calorie recipes to pair with your chicken. From steamed veggies to colorful salads, the options are endless!

Grill Time: Cooking Tips

Grilling chicken can be a bit trickier than other meats, but with a few simple tips, you can achieve juicy, flavorful results every time. First and foremost, make sure your grill is preheated to the right temperature (around 400-450 degrees F). An instant-read thermometer can be very helpful here, as it will ensure that your chicken is cooked to the proper internal temperature of 165 degrees F. You should also aim to flip your chicken only once, as excessive turning can cause it to dry out. And finally, keep a close eye on your chicken as it cooks to avoid burning or undercooking it.

Chicken Marinades: Adding Flavor without Calories

As we mentioned earlier, marinades can be a great way to add flavor to your chicken without adding calories. Here are a few of our favorite marinade recipes to try: - Lemon and herb: Combine olive oil, lemon juice, garlic, and your favorite herbs (like rosemary, thyme, or oregano) for a tangy, fragrant marinade. - Asian-style: Mix together soy sauce, rice vinegar, honey, garlic, and ginger for a sweet and savory marinade that pairs well with grilled veggies and rice.

Healthy Sides to Pair with Grilled Chicken

While chicken is a nutritious and filling protein source on its own, pairing it with healthy sides can help round out your meal and provide more vitamins and nutrients. Some simple and healthy sides to consider include: - Steamed or roasted veggies, like broccoli, asparagus, or zucchini.

Chicken Leftovers: No Waste, Just Taste

If you've cooked up a big batch of grilled chicken, don't worry about letting any go to waste. There are plenty of ways to repurpose your leftovers for tasty and healthy meals throughout the week. Some ideas include using shredded chicken in tacos, mixing it into a stir-fry with veggies and brown rice, or slicing it up for a protein-packed salad. By repurposing your leftovers, you can save time and money while still enjoying delicious and nutritious meals.

Benefits of Including Chicken in Your Diet

Overall, including grilled chicken as a regular part of your diet can have many benefits for your health and wellbeing. Some of the top benefits include: - High protein content for building and repairing muscle.