High Protein Chicken Recipes for Athletes

Protein is a crucial nutrient for everyone, but it’s especially important for athletes. Protein is essential for recovery by helping repair and build muscles. Chicken is a fantastic source of high-quality lean protein, making it a popular choice for those looking to increase their protein intake. It’s also extremely versatile in the kitchen which is why we’ve compiled our favorite high protein chicken recipes for you!

Nutritional Value of Chicken

Chicken is packed with quality, lean protein, making it a staple in many athlete’s diets.

A 3-ounce serving of chicken breast contains about 26 grams of protein. It’s a complete protein, meaning it provides all the essential amino acids your body needs to function properly.

You’ll likely hear chicken called a “lean protein” because it’s relatively low in fat, especially compared to other meat options like beef or pork.

Aside from its protein content, chicken is also rich in vitamins and minerals. It contains B vitamins, which help with energy production, and minerals like zinc and iron, which are crucial for overall health and performance.

Incorporating Chicken in a Balanced Diet

It’s essential to still balance chicken with other food groups for an overall healthy diet. Pairing chicken with sides like steamed vegetables, whole grains, and legumes can enhance the nutrient content of your meals.

Further, diversifying your protein sources, such as also including fish, eggs, and plant-based proteins, can provide a range of nutrients and prevent your diet from becoming boring (no one wants to eat only chicken and rice for every meal!).

Selecting the Best Chicken Cuts

When it comes to choosing chicken, the cut you select can make a difference.

Chicken breasts are a popular choice because they are high in protein and low in fat. Chicken thighs, while slightly higher in fat, are very flavorful, budget-friendly and can add variety to your meals.

Preparation and Storage Tips for High Protein Chicken Recipes

You’ll want to pay attention to the proper preparation and storage of chicken.

Preparation Tips

How you prepare your chicken can affect its nutritional value and taste. Marinating chicken can add flavor and make the meat more tender. Marinades, such as those with citrus, herbs, and spices, can enhance the taste of your chicken without adding extra calories.

I recommend cooking methods like grilling, baking, and slow-cooking for maintaining chicken’s protein content and keeping it moist and flavorful.

Storage Tips

Adequate storage not only extends the shelf life of chicken but also helps maintain its quality and taste.

For raw chicken, it’s best to keep it in the coldest part of your refrigerator, ideally at a temperature below 40°F (4°C). Store raw chicken in its original packaging on a plate or in a sealed container to prevent any juices from contaminating other foods. If you don’t plan to use the chicken within two days, consider freezing it.

When freezing, wrap the chicken tightly in plastic wrap, aluminum foil, or a freezer-safe bag to prevent freezer burn. Always thaw frozen chicken in the refrigerator, never at room temperature, to avoid bacterial growth.

Cooked chicken should be stored in an airtight container in the refrigerator and used within three to four days.

High Protein Chicken Recipes for Athletes

Next, I will share some different high protein chicken recipes that myself and my sports dietitian team love and recommend for athletes.

Use these different types of chicken in wraps, on top of salads, with your pasta, in a sandwich, and more!

Pecan-Crusted Chicken

Ingredients:

• 4 pieces boneless, skinless chicken breasts, thinly sliced
• 1/4 cup parsley, fresh, chopped
• 1 1/2 tsp rosemary, fresh
• 1/4 cup pecans, raw, crushed
• 1 Tbs Dijon mustard
• 1 Tbs olive oil

Directions:

• Preheat the oven to 375° (190°C).
• In a small bowl, mix together the parsley, rosemary and pecans and sprinkle on a plate.
• Brush both sides of each chicken breast with a thin later of Dijon mustard and olive oil mixture, and then dip into the herb and pecan mixture so that both sides are coated.
• On lined a baking tray, add the chicken and put in the oven for about 40 minutes or until cooked through.

Slow Cooked Instant Pot Chicken

Ingredients:

• 1.5 lbs of boneless, skinless chicken breast
• 1/2 cup of water
• 1/3 cup sauce of choice (teriyaki, buffalo, Korean BBQ, etc.)

Directions:

• Add chicken, water, and sauce to your instant pot.
• Cook for 8-10 minutes, or until chicken reaches an internal temperature of at least 165°F.
• Remove chicken from the instant pot and place into a mixing bowl. Shred using a hand mixture (or whatever method of shredding you prefer).

Simple Grilled Lemon-Herb Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/4 cup olive oil
• Juice of 2 lemons
• 3 cloves garlic, minced
• 2 tablespoons fresh rosemary, chopped
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Directions:

• In a bowl, combine olive oil, lemon juice, garlic, rosemary, salt, and pepper.
• Place chicken breasts in a resealable bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes, or up to 4 hours.
• Preheat the grill to medium-high heat.
• Remove chicken from the marinade and grill for 6-7 minutes on each side, or until fully cooked.
• *You can also use a grill or saute pan if you prefer to not grill outside!

Baked Chicken Parmesan

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 2 cups marinara sauce (here’s my personal favorite homemade pasta sauce recipe).
• 1 cup shredded mozzarella cheese
• 1/4 cup fresh basil, chopped

Directions:

• Preheat the oven to 375°F (190°C).
• In a shallow dish, combine breadcrumbs, Parmesan cheese, oregano, and garlic powder.
• Cover each chicken breast in the breadcrumb mixture, pressing gently to adhere.
• Place the chicken in a baking dish and bake for 25 minutes.
• Remove from the oven, top with marinara sauce and mozzarella cheese.R
• eturn to the oven and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.
• Garnish with fresh basil before serving.

Convenient Ways to Include Chicken

In a rush? Running low on time? There are several convenient options available for incorporating chicken into your athlete diet.

One great choice that I frequently make is getting a rotisserie chicken from your local grocery store. Rotisserie chickens are already cooked and seasoned, making them a quick and easy way to add protein to salads, sandwiches, or even on their own.

Another convenient option is using pre-seasoned chicken products, one of my favorites being Kevin’s Natural Foods. These products come fully cooked and flavored, so all you need to do is heat them up! Kevin’s offers a variety of flavors, including Lemongrass Chicken and Korean BBQ Chicken.

Also, check out our favorite Easy Costco Meals article!

Lastly, don’t sleep on canned chicken! It’s shelf-stable and can be easily added to many recipes. Since it doesn’t require refrigeration, you can bring it with you when traveling, such as to a race.

Meal Prepping High Protein Chicken Recipes

Meal prepping can save time and help you stay on track with your nutrition goals as an endurance athlete.

Preparing high protein chicken recipes in advance ensures you always have nutritious meals ready to go. This can be especially helpful after a training session when you need quick protein options to assist with recovery.

One idea is to batch-cook plain grilled chicken breasts or one of the recipes above, which can be paired with different sides throughout the week. You could also make a large pot of chicken soup or chilli to enjoy over several days.

The Takeaway

Chicken is a versatile and nutritious protein source that can be included in a variety of meals.

By incorporating these high protein chicken recipes into your diet, you can support your performance goals while still enjoying delicious, satisfying meals.

If you’re looking for additional guidance and support with your performance nutrition, we’re here to help! Apply here for our premium 1:1 nutrition coaching program today to get matched with an expert sports dietitian on the ALN team.