Chicken is a nutritious and versatile food – and you can turn it into a delicious meal with no more than three ingredients.
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Meal time is a lot easier when you don’t need dozens of ingredients to put together a balanced dinner. And when you’re low on food and energy, three-ingredient chicken recipes are sure to come in handy.
With chicken on hand, in most cases you can make a three-ingredient chicken recipe without going to the grocery store. We see it as an opportunity to get creative and use what’s already in our pantry and refrigerator.
Most of the recipes we have chosen do not include spices in the total of the three ingredients as they are optional and can be added according to your taste and preferences.
To give you a bit of mealtime inspiration, we’ve tapped two registered dietitians for their contribution to quick chicken recipes that will save you from wasting money (and calories) on take-out.
1. Grilled sweet potatoes with chicken filling
This hearty and tasty meal is balanced with a dose of carbohydrates and proteins.
“These sweet potato boats are a great start to a meal, but it’s wise to fill the rest of your plate with vegetables,” suggests Nicole Rodriguez, RDN. If you’re not a fan of sweet potatoes, consider swapping for white potatoes, which are “an excellent source of vitamin C and one of the most affordable sources of potassium”.
2. Chicken bite with pretzel crust
Swap out fried chicken nuggets for this more nutritious alternative.
To lower the calories in this dish, consider using nonstick cooking spray instead of oil, suggests Rodriguez. Wrapped in pretzels that are wonderfully roasted, these oven-baked nuggets are a real treat.
Either dip these chicken bites in your favorite dipping sauce like honey mustard, or eat them on a salad.
3. Crock-Pot Salsa Chicken
With this creamy chicken recipe, the dinner options are endless.
This chicken recipe calls for cream cheese, which is creamy in texture and taste, and has more protein. “And if you’re a fan of condiments, try a tablespoon of Adobo sauce,” says Rodriguez.
For a balanced meal, serve this succulent chicken recipe with a bowl of lettuce and brown rice.
“Fruit juice isn’t just for drinking,” says Rodriguez. “This is a great way to bring some fruit into a meal and a deep, sweet taste with no added sugar.” Feel free to swap the chicken thighs for breasts if you’re looking for a leaner meat option.
5. Instant Pot Chicken Tender
Add these chicken tenders to your weekly meal preparation and use them in salads, sandwiches and pasta dishes.
This recipe can be made into a three-ingredient recipe using a pack of garlic and herb spice mix instead of using different spices. The only other ingredients you will need are your chicken and some broth.
“Because these chicken tenders are cooked in an instant pot instead of a deep fryer, they contain less fat and cholesterol than the traditional chicken tender recipe,” says Andrea Mathis, RDN.
These tenders are great meal prep recipes. Serve them next to vegetables or in pasta dishes and sandwiches.
Even picky eaters will enjoy these three ingredients chicken nuggets.
Picky eaters won’t tell the difference in these baked nuggets. “They’re dipped in tapioca flour, which makes them a great gluten-free alternative to white flour-coated chicken nuggets,” suggests Mathis.
7. 3-ingredient slow cooker chicken tacos
Just add these three ingredients to your slow cooker and you’ll have dinner ready in no time.
Adding this slow cooker meal to your next Taco Tuesday menu will make meal preparation a breeze. “While the recipe calls for taco seasoning, you can reduce the sodium levels by using equal parts cumin, chili powder, and cayenne pepper,” says Rodriguez.
8. Slow cooker barbecue chicken
To reduce the sugar in this recipe, consider using a low-sugar or sugar-free barbecue sauce.
Mathis says this pulled chicken recipe is a more nutritious alternative to pulled pork, and contains about 40 percent less sodium. You can serve this shredded barbecue chicken on a whole grain bun or on a salad.
If you’re looking for a high-protein snack, consider this 5-minute chicken recipe, which only requires two ingredients.
Snacking on high-protein recipes like this one can help you get energy, says Mathis. “It provides 18 grams of protein per serving and no carbs, which is ideal for someone on a low-carb or ketogenic diet.”
10. Lighter Chicken Parmesan
Skip the heavy breading and thick layers of cheese – this lightened chicken parmesan is just as delicious without all the calories.
This recipe is made with a low-sodium marinara so it only contains about 190 milligrams per serving, Mathis says. “And the addition of olive oil provides antioxidants that have been linked to lower risk of chronic disease.”
