Introduction
Chicken is a go-to ingredient for Weight Watchers members due to its versatility, high protein content, and adaptability to countless recipes. With its low points on the Weight Watchers plan, chicken can be transformed into flavorful dishes that fit seamlessly into your health and wellness goals.
This article explores a variety of Weight Watchers chicken recipes, ranging from comforting casseroles to vibrant stir-fries. Whether you’re preparing meals for the family or looking for quick options, these recipes are designed to be healthy, delicious, and easy to make.
For more inspiration on incorporating chicken into your meals, explore our collection of ground chicken recipes for easy and flavorful options.
Why Chicken is a Great Choice
Chicken is a staple for those following the Weight Watchers program, thanks to its low point value, high protein content, and incredible versatility. Here’s why chicken is a smart choice for your meal planning:
Nutritional Benefits of Weight Watchers Chicken Recipes
- High in Protein:
- Chicken is an excellent source of lean protein, which helps with muscle repair, satiety, and overall energy levels.
- Low in Fat (Skinless Chicken):
- By removing the skin, chicken becomes a low-fat option, making it ideal for weight loss and heart health.
- Rich in Essential Nutrients:
- Contains vitamins B6 and B12, niacin, and phosphorus, which are important for energy metabolism and bone health.
Weight Watchers Chicken Recipes Points System
- ZeroPoint Foods:
- In most Weight Watchers plans, skinless chicken breast and turkey breast are considered ZeroPoint foods. This means you can enjoy them freely without tracking points, as long as they are prepared healthily.
- Tracking Other Cuts:
- Other cuts, like thighs or drumsticks, have higher points due to added fat, but they can still be incorporated in moderation.
- Sauces and Additions:
- Keep in mind that sauces, breading, and cooking oils will add points, so choose low-point alternatives for these.
Recipe 1: Weight Watchers Chicken Recipes Stir-Fry
This vibrant chicken stir-fry is quick, delicious, and packed with vegetables. With only a few ingredients and minimal prep, it’s a great low-point dinner option.
Ingredients
- Chicken Breast: 2 cups, diced (ZeroPoints).
- Bell Peppers: 1 red, 1 yellow, sliced.
- Zucchini: 1 medium, sliced.
- Broccoli Florets: 1 cup.
- Garlic: 2 cloves, minced.
- Soy Sauce or Coconut Aminos: 2 tablespoons.
- Olive Oil: 1 teaspoon (1 point).
- Cornstarch: 1 teaspoon (optional, for thickening).
- Salt and Pepper: To taste.
Instructions
- Prep the Vegetables:
- Wash and slice all vegetables into bite-sized pieces.
- Cook the Chicken:
- Heat olive oil in a large skillet or wok over medium-high heat. Add the diced chicken breast and cook for 5-7 minutes until fully cooked and browned. Remove and set aside.
- Stir-Fry Vegetables:
- Add broccoli, bell peppers, zucchini, and garlic to the skillet. Stir-fry for 5-6 minutes until the vegetables are tender but still crisp.
- Combine Ingredients:
- Return the chicken to the skillet. Stir in soy sauce or coconut aminos. If desired, mix cornstarch with a tablespoon of water and add to the pan for a thicker sauce.
- Serve Hot:
- Plate the stir-fry as is or serve over cauliflower rice for a ZeroPoint meal.
Pair this stir-fry with recipes like thin-sliced chicken breast dishes for more low-point ideas.
Recipe 2: Weight Watchers Baked Chicken Parmesan
Enjoy a healthier version of Chicken Parmesan with this baked recipe. It’s crispy, cheesy, and low in points!
Ingredients
- Chicken Breast: 4 fillets (ZeroPoints).
- Whole Wheat Breadcrumbs: 1/2 cup (3 points per serving).
- Egg Whites: 2, whisked (ZeroPoints).
- Parmesan Cheese: 1/4 cup, grated (2 points per serving).
- Marinara Sauce: 1 cup, low-sugar (1 point per serving).
- Mozzarella Cheese: 1/2 cup, part-skim (2 points per serving).
- Italian Seasoning: 1 teaspoon.
- Salt and Pepper: To taste.
Instructions
- Preheat the Oven:
- Set your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly coat with non-stick spray.
- Prepare the Chicken:
- Season the chicken fillets with salt, pepper, and Italian seasoning. Dip each fillet in whisked egg whites, then coat in whole wheat breadcrumbs mixed with Parmesan cheese.
- Bake the Chicken:
- Place the breaded chicken on the baking sheet. Bake for 15-20 minutes, flipping halfway through, until golden brown and fully cooked.
- Add Marinara and Cheese:
- Spoon marinara sauce over each chicken fillet. Sprinkle mozzarella cheese on top. Bake for an additional 5 minutes until the cheese is melted and bubbly.
- Serve Hot:
- Garnish with fresh basil and serve with a side salad or steamed vegetables for a complete meal.
Tips for Cooking Chicken on Weight Watchers
Healthy Preparation Methods
- Grilling:
- Adds a smoky flavor without extra fat. Perfect for chicken breasts and skewers.
- Baking or Roasting:
- A hands-off method that keeps the chicken tender and juicy. Use non-stick spray or parchment paper to reduce oil.
- Poaching:
- A low-calorie option that retains moisture. Add aromatics like garlic, bay leaves, or peppercorns to enhance flavor.
Low-Point Seasoning Ideas
- Herbs and Spices:
- Use fresh or dried herbs like rosemary, thyme, paprika, or cumin to flavor the chicken without adding points.
- Citrus:
- Lemon or lime juice brightens up the dish and is ZeroPoints.
- Low-Point Marinades:
- Create simple marinades with soy sauce, vinegar, garlic, and mustard for extra flavor.
Weight Watchers Chicken Soup
A comforting and hearty chicken soup that’s light, nutritious, and perfect for any season. This low-point recipe is packed with vegetables and tender chicken breast.
Ingredients
- Chicken Breast: 2 cups, cooked and shredded (ZeroPoints).
- Carrots: 2, sliced.
- Celery: 2 stalks, diced.
- Onion: 1 medium, diced.
- Garlic: 2 cloves, minced.
- Chicken Broth: 6 cups, low-sodium (ZeroPoints).
- Zucchini or Yellow Squash: 1, diced.
- Bay Leaf: 1.
- Fresh Parsley: 2 tablespoons, chopped (optional).
- Salt and Pepper: To taste.
- Olive Oil: 1 teaspoon (1 point).
Instructions
- Sauté the Aromatics:
- Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, and garlic. Sauté for 5-7 minutes until softened.
- Add the Broth and Bay Leaf:
- Pour in chicken broth and add the bay leaf. Bring the mixture to a gentle boil.
- Simmer the Vegetables:
- Reduce the heat and simmer for 10 minutes, allowing the flavors to meld.
- Add Chicken and Zucchini:
- Stir in shredded chicken and zucchini. Cook for an additional 5-7 minutes until the zucchini is tender.
- Season and Serve:
- Remove the bay leaf. Season with salt, pepper, and fresh parsley. Serve hot and enjoy!
Recipe 4: Weight Watchers Chicken and Vegetable Skewers
These colorful skewers are perfect for grilling or baking. They’re easy to customize and make for a fun, healthy meal.
Ingredients
- Chicken Breast: 2 cups, cubed (ZeroPoints).
- Bell Peppers: 3, assorted colors, cut into chunks.
- Zucchini: 1, sliced into thick rounds.
- Red Onion: 1, cut into chunks.
- Mushrooms: 1 cup, whole or halved.
- Olive Oil: 1 teaspoon (1 point).
- Garlic Powder: 1 teaspoon.
- Paprika: 1 teaspoon.
- Salt and Pepper: To taste.
Instructions
- Prepare the Skewers:
- If using wooden skewers, soak them in water for 20 minutes to prevent burning.
- Season the Ingredients:
- In a large bowl, toss the chicken and vegetables with olive oil, garlic powder, paprika, salt, and pepper.
- Assemble the Skewers:
- Thread the chicken and vegetables onto the skewers, alternating for color and variety.
- Cook the Skewers:
- Grilling: Preheat the grill to medium-high heat. Cook the skewers for 10-12 minutes, turning occasionally, until the chicken is fully cooked.
- Baking: Preheat the oven to 400°F (200°C). Place skewers on a baking sheet and cook for 15-20 minutes, flipping halfway through.
- Serve and Enjoy:
- Serve with a side of yogurt-based tzatziki sauce or a fresh salad for a complete meal.
Recipe 5: Weight Watchers BBQ Pulled Chicken
This smoky and tangy pulled chicken is made in a slow cooker, making it an easy, low-point option for sandwiches, tacos, or salads.
Ingredients
- Chicken Breast: 4 cups, boneless and skinless (ZeroPoints).
- BBQ Sauce: 1/2 cup, sugar-free or low-sugar (1-2 points per serving).
- Chicken Broth: 1/4 cup, low-sodium (ZeroPoints).
- Garlic Powder: 1 teaspoon.
- Onion Powder: 1 teaspoon.
- Paprika: 1 teaspoon.
Instructions
- Season the Chicken:
- Rub the chicken breasts with garlic powder, onion powder, and paprika.
- Add Ingredients to Slow Cooker:
- Place the seasoned chicken in a slow cooker. Add chicken broth and BBQ sauce.
- Cook Until Tender:
- Cook on low for 6-8 hours or on high for 3-4 hours, until the chicken is tender and easily shredded.
- Shred the Chicken:
- Remove the chicken from the slow cooker and shred with two forks. Return it to the sauce and mix well.
- Serve Hot:
- Serve over whole-grain buns, lettuce wraps, or on its own with a side of coleslaw.
Side Dish Pairings
Complement these Weight Watchers chicken recipes with low-point side dishes for a complete meal:
- Steamed Vegetables:
- Broccoli, green beans, or asparagus are excellent ZeroPoint options.
- Cauliflower Rice:
- A low-carb and low-point alternative to traditional rice.
- Roasted Sweet Potatoes:
- Use a light spray of olive oil and season with cinnamon for a slightly sweet, low-point side.
- Salads:
- Pair with a crisp garden salad topped with a light vinaigrette dressing.
For unique ways to prepare chicken, visit our guide to diced chicken recipes.
FAQs
Can I use dark meat chicken in these recipes?
Yes, but note that dark meat (like thighs or drumsticks) will have higher points compared to chicken breast.
How can I store leftovers?
Store leftover chicken in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months.
What are some ZeroPoint seasonings for chicken?
Garlic, onion, lemon juice, vinegar, herbs (like thyme and rosemary), and spices (like paprika and cumin) are all ZeroPoints and great for flavoring chicken.
Can I meal prep these recipes?
Absolutely! These recipes are great for meal prep. Cook a large batch and portion it into individual containers for easy lunches and dinners throughout the week.
Conclusion
Weight Watchers chicken recipes are more than just a way to keep your points in check—they’re a gateway to enjoying delicious, satisfying, and wholesome meals while staying aligned with your health and wellness goals. With chicken’s versatility, you can create an endless variety of dishes that cater to every craving, from warm and comforting soups on a chilly day to vibrant stir-fries packed with fresh vegetables for a quick and easy dinner.
These recipes prove that healthy eating doesn’t have to be boring or restrictive. By incorporating simple ingredients, bold seasonings, and thoughtful cooking methods, you can elevate lean chicken into flavorful meals that you’ll look forward to eating. Plus, their low-point value means you can enjoy them guilt-free while saving points for a treat or indulgence later.
Whether you’re meal prepping for the week, cooking for your family, or trying out new dishes, Weight Watchers chicken recipes fit seamlessly into any lifestyle. They’re perfect for busy weeknights, weekend gatherings, or even as part of your weight loss plan. Pair them with ZeroPoint sides like steamed vegetables or cauliflower rice for a balanced meal that leaves you full and satisfied.
Incorporate these recipes into your routine, experiment with the flavors and styles, and discover the joy of creating healthy meals that don’t compromise on taste. Eating well while achieving your goals has never been this simple, delicious, or enjoyable!
Explore more ideas with our chicken and shrimp recipes for versatile and creative options.