Whole 30 Chicken Recipes To Make In 2023
In 2023, Whole30 is one of the most popular health and wellness programs around. The program is focused on helping people “reset” their bodies by eating whole, unprocessed, nutritious foods for 30 days. Many people find Whole30 to be a great way to jumpstart a healthier lifestyle.
One of the most important parts of the program is finding ways to make Whole30-approved meals that are still flavorful and exciting. One of the best proteins to make for a Whole30 meal is chicken, as it’s lean, full of protein, and easy to cook. Here are some delicious Whole30 chicken recipes to try this year.
Benefit of Eating Whole30 Chicken Recipes
Eating Whole30 chicken recipes in 2023 offers several benefits that can positively impact your health and well-being. Here are some of the key advantages:
- Clean and unprocessed ingredients: Whole30 chicken recipes emphasize the use of whole and unprocessed ingredients, free from additives, preservatives, and artificial flavors. By focusing on real food, you provide your body with high-quality nutrients and avoid potentially harmful substances found in processed foods.
- Lean protein source: Chicken is a fantastic source of lean protein, which is essential for muscle development, repair, and overall functioning of the body. Incorporating chicken into your Whole30 recipes ensures you're getting a nutritious protein source without the added sugars and unhealthy fats found in processed meats.
- Balanced macronutrients: Whole30 chicken recipes often incorporate a balance of macronutrients, including proteins, healthy fats, and carbohydrates from vegetables and fruits. This balance helps provide sustained energy, supports satiety, and helps maintain stable blood sugar levels throughout the day.
- Abundance of nutrients: Chicken is rich in essential vitamins and minerals such as vitamin B6, vitamin B12, zinc, and selenium. These nutrients play vital roles in supporting immune function, promoting brain health, aiding in digestion, and contributing to overall well-being.
- Versatility and variety: Whole30 chicken recipes offer endless possibilities for culinary creativity. From comforting soups and stews to vibrant salads and flavorful stir-fries, you can enjoy a diverse range of meals while staying compliant with the program. This variety helps prevent dietary boredom and ensures you're getting a wide array of nutrients from different ingredients.
- Supports weight management: Whole30 chicken recipes, when combined with a balanced approach to portion sizes and overall dietary choices, can support weight management goals. The combination of lean protein, fiber-rich vegetables, and healthy fats helps promote satiety, reduce cravings, and provide the nutrients necessary for a balanced and sustainable eating plan.
By incorporating Whole30 chicken recipes into your meal rotation, you can enjoy the benefits of clean, nutrient-dense ingredients, while exploring new flavors and maintaining a health-conscious approach to eating in 2023. Remember to personalize your recipes to suit your taste preferences and dietary needs, and enjoy the journey of nourishing your body with wholesome foods.
Grilled Chicken with Mango Salsa
This light summer dish is perfect for a hot day when you don’t want to turn on the oven. Start by marinating chicken breasts in olive oil, garlic, and a pinch of sea salt. Grill the chicken over medium-high heat for 4-5 minutes per side, until just cooked through. While the chicken is grilling, prepare the mango salsa. Start with a ripe mango, diced, and add in some diced red onion, diced jalapeno, fresh chopped cilantro, and freshly squeezed lime juice. Serve the chicken with a generous helping of the salsa on top.
Here's a recipe for Grilled Chicken with Mango Salsa:
Ingredients:
For the Grilled Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon lime juice
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper to taste
For the Mango Salsa:
- 2 ripe mangoes, diced
- 1/2 red onion, finely chopped
- 1 red bell pepper, diced
- 1 jalapeño pepper, seeded and finely chopped
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons lime juice
- Salt to taste
Instructions:
- Preheat your grill to medium-high heat.
- In a small bowl, whisk together olive oil, lime juice, cumin, paprika, salt, and pepper. Place the chicken breasts in a shallow dish and pour the marinade over them. Ensure that the chicken is well coated. Let it marinate for about 15-30 minutes.
- While the chicken is marinating, prepare the mango salsa. In a mixing bowl, combine diced mangoes, red onion, red bell pepper, jalapeño pepper, cilantro, lime juice, and salt. Mix well to combine all the ingredients. Adjust the seasoning according to your taste preferences. Set aside.
- Once the grill is hot, remove the chicken from the marinade and place it on the grill. Cook for about 6-8 minutes per side or until the chicken reaches an internal temperature of 165°F (74°C) and the juices run clear. Cooking time may vary depending on the thickness of the chicken breasts.
- Once the chicken is cooked, remove it from the grill and let it rest for a few minutes to allow the juices to redistribute.
- Serve the grilled chicken with a generous spoonful of mango salsa on top. You can also serve it with a side of steamed vegetables, rice, or a fresh green salad.
The Grilled Chicken with Mango Salsa is a delightful combination of smoky and juicy grilled chicken paired with the sweet and tangy flavors of the mango salsa. It's a perfect dish for a summer barbecue or a light and refreshing meal any time of the year. Enjoy!
Crispy Baked Chicken Tenders
For a kid-friendly meal that’s still Whole30-approved, try these crispy baked chicken tenders. Start by preheating the oven to 400 degrees. Slice boneless, skinless chicken breasts into thin strips and season with olive oil, garlic powder, and sea salt. Place the chicken on a parchment-covered baking sheet and bake for 15-20 minutes, until golden brown and crispy. Serve with a side of roasted vegetables or a salad for a complete meal.
Here's a recipe for Crispy Baked Chicken Tenders:
Ingredients:
- 1 ½ pounds (680g) chicken tenders
- 1 cup (120g) all-purpose flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 1 teaspoon salt
- ½ teaspoon black pepper
- 3 large eggs
- 2 cups (200g) breadcrumbs
- Cooking spray or olive oil
Instructions:
- Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray or olive oil.
- In a shallow bowl, combine the flour, paprika, garlic powder, onion powder, dried thyme, salt, and black pepper. Mix well to ensure the spices are evenly distributed.
- In a separate bowl, whisk the eggs until well beaten.
- Place the breadcrumbs in another shallow bowl or dish.
- Dip each chicken tender into the flour mixture, coating it evenly. Shake off any excess flour.
- Dip the coated chicken tender into the beaten eggs, making sure it is fully coated.
- Finally, roll the chicken tender in the breadcrumbs, pressing lightly to ensure the breadcrumbs adhere to the surface.
- Place the coated chicken tender onto the prepared baking sheet. Repeat the process with the remaining chicken tenders.
- Lightly spray the chicken tenders with cooking spray or drizzle a little olive oil over them. This will help them turn golden and crispy in the oven.
- Bake the chicken tenders in the preheated oven for 15-18 minutes or until they are golden brown and cooked through. To check for doneness, cut into one of the thicker pieces to ensure there is no pink in the center.
- Once cooked, remove the chicken tenders from the oven and let them cool for a few minutes before serving.
- Serve the crispy baked chicken tenders with your favorite dipping sauces, such as barbecue sauce, honey mustard, or ranch dressing. They make a fantastic appetizer, snack, or main course.
These crispy baked chicken tenders are a healthier alternative to traditional deep-fried versions, yet still deliver a satisfying crunch. Enjoy their delicious flavor and tender texture without the guilt!
Lemon Garlic Chicken Thighs
Chicken thighs, unlike breasts, are incredibly juicy and full of flavor. This lemon garlic recipe is a great way to take advantage of their deliciousness. Start by marinating chicken thighs in a mixture of olive oil, minced garlic, freshly squeezed lemon juice, and sea salt for at least 30 minutes. Preheat the oven to 375 degrees, then place the chicken on a parchment-covered baking sheet and bake for 25-30 minutes, until the chicken is cooked through. Serve with roasted vegetables or a simple side salad.
Here's a recipe for Lemon Garlic Chicken Thighs:
Ingredients:
- 6 bone-in, skin-on chicken thighs
- 4 cloves of garlic, minced
- 2 tablespoons olive oil
- Zest and juice of 1 lemon
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- Salt and pepper to taste
- Lemon slices (for garnish)
- Fresh parsley, chopped (for garnish)
Instructions:
- Preheat your oven to 425°F (220°C). Place the chicken thighs on a baking sheet lined with parchment paper or a greased baking dish.
- In a small bowl, combine the minced garlic, olive oil, lemon zest, lemon juice, dried oregano, dried thyme, paprika, salt, and pepper. Stir well to create a marinade.
- Brush the marinade generously over the chicken thighs, making sure to coat them on all sides. Reserve a small amount of the marinade for basting later.
- Arrange lemon slices on top of the chicken thighs for added flavor and presentation.
- Place the chicken thighs in the preheated oven and bake for approximately 25-30 minutes or until the internal temperature reaches 165°F (74°C) and the skin is crispy and golden brown. Baste the chicken with the reserved marinade halfway through the cooking time to keep it moist and flavorful.
- Once cooked, remove the chicken thighs from the oven and let them rest for a few minutes before serving.
- Transfer the chicken thighs to a serving platter or individual plates. Garnish with fresh parsley for added freshness and color.
- Serve the lemon garlic chicken thighs as a main course alongside your favorite sides such as roasted vegetables, mashed potatoes, or a crisp salad.
The lemon garlic chicken thighs boast a delightful combination of tangy lemon, aromatic garlic, and savory herbs. The result is juicy, flavorful chicken with crispy skin that is sure to impress. Enjoy this simple and delicious recipe for a satisfying meal that is perfect for any occasion.
Coconut Curry Chicken
This Thai-inspired dish is perfect for a cozy night in. Start by heating a large skillet over medium-high heat and adding in some olive oil. Dice up a white onion and add to the skillet, cooking until softened. Next, add in some minced garlic, grated ginger, and a few tablespoons of Thai red curry paste.
Cook for a few minutes, until the mixture is fragrant. Add in a can of full-fat coconut milk and a few tablespoons of fish sauce, stirring to combine. Next, add in diced boneless, skinless chicken breasts and simmer for 15-20 minutes, until the chicken is cooked through. Serve the curry with white rice for a complete meal.
Chicken and Veggie Stir-Fry
This stir-fry is a great way to get in some Whole30-approved veggies. Start by heating a large skillet over medium-high heat and adding in some olive oil. Next, add in some diced boneless, skinless chicken breasts and season with sea salt. Cook the chicken for 5-7 minutes, until cooked through.
Add in your favorite stir-fry vegetables, such as bell peppers, broccoli, carrots, and zucchini. Cook for 5-7 minutes, until the vegetables are crisp-tender. Serve the stir-fry over cooked brown rice or cauliflower rice for a complete meal.
Chicken Fajitas
This dish is perfect for a weeknight meal. Start by marinating chicken breasts in a mixture of olive oil, lime juice, chili powder, cumin, garlic powder, and sea salt for at least 30 minutes. Heat a large skillet over medium-high heat and add in the chicken. Cook for 4-5 minutes per side, until cooked through. Remove the chicken from the skillet and let rest. Add in some sliced bell peppers and onions to the skillet and cook until tender. Slice the chicken into strips and serve with the bell peppers and onions in a lettuce wrap with some freshly chopped cilantro and a dollop of guacamole.
Chicken Salad Stuffed Avocados
This light and summery meal is perfect for lunch or a light dinner. Start by shredding cooked boneless, skinless chicken breasts. In a separate bowl, mix together some mayonnaise, freshly squeezed lemon juice, diced red onion, and a pinch of sea salt and pepper. Add the chicken to the mixture and stir to combine. Slice a ripe avocado in half and remove the pit. Fill the avocado with the chicken salad and top with a sprinkle of freshly chopped parsley. Serve with a side of fresh fruit or a simple salad.
Conclusion
Whole30 is a great way to jumpstart your health journey and add some delicious, nutritious meals to your weekly rotation. These Whole30 chicken recipes are sure to please the whole family and are perfect for busy weeknights. With these recipes, you can stick to the program while still enjoying flavorful, exciting meals.
