Why is chicken breast a staple for bodybuilders?
Chicken breast is one of the most popular protein sources for bodybuilders and athletes. Here are some of the main reasons why:
- High in protein. A 6 ounce cooked chicken breast contains around 43 grams of protein, with very little fat or carbs.
- Lean and low calorie. Chicken breast is a lean source of protein, with only around 3 grams of fat per 6 ounce serving. It’s low in calories too, with only around 230 calories for a cooked 6 ounce breast.
- Versatile and easy to cook. Chicken breasts are inexpensive, widely available, and can be prepared in endless ways – grilled, baked, sautéed, shredded, etc.
- Supports muscle growth. The high protein content helps build and repair muscle tissue, especially when combined with strength training.
The combination of ample protein with few carbs and low fat makes chicken breast an ideal staple food for supporting muscle growth and fat loss goals.
Tips for preparing juicy, flavorful chicken breast
Chicken breast can get a bad reputation for being dry and bland. Here are some tips for keeping it juicy and giving it more flavor:
Don’t overcook
It’s easy to accidentally overcook chicken breast until it dries out. Use a meat thermometer to determine when it reaches 165°F internally, or slice into a thicker breast to check it’s no longer pink inside. Taking it off the heat just before it’s fully cooked will allow the temperature to rise slightly more as it rests.
Brine before cooking
Soaking chicken breasts in a saltwater brine adds moisture and seasoning. Make a simple brine by mixing 1 tablespoon salt with 4 cups water. Soak breasts for 30 minutes up to overnight. Rinse off the brine before cooking.
Use boneless, skinless breasts
Chicken breasts with the bone and skin left on are more flavorful. However, boneless and skinless breasts are easier to work with and less messy for meal prepping. Remove skin before cooking if you want to avoid excess fat and calories.
Marinate for added flavor
Marinating chicken can infuse it with lots of extra flavor. Try using marinades made with lemon juice, vinegar, yogurt, spices, herbs, etc. Marinate for 30 minutes up to overnight.
Cook with high heat
Searing or grilling over high heat gives nice caramelization and char for better flavor. Make sure not to burn the outside before the inside cooks through.
Keep it moist during cooking
Brushing chicken with oil or cooking in a sauce will add moisture. Poaching or simmering in broth is another low-calorie option for tender, juicy meat.
Let it rest before slicing
Allowing the chicken breast to rest for 5-10 minutes after cooking allows the juices to reabsorb back into the meat. Skipping this step can cause the breast to be dry.
Healthy ways to flavor chicken breast
Chicken doesn’t have to taste boring for a bodybuilding diet. Here are some healthy ways to add more flavor:
Fresh herbs
Herbs like parsley, cilantro, basil, oregano, rosemary, and thyme add tons of flavor without fat or calories. Use them liberally in marinades or sprinkle over cooked chicken.
Spices and spice blends
Salt-free seasonings like garlic powder, paprika, cumin, curry powder, chili powder, Italian seasoning and poultry seasoning are great on chicken.
Citrus
The bright acidity of lemons, limes and oranges help balance and enhance other flavors. Use zest and juice in marinades or as a finishing squeeze.
Mustard
Mustard adds tangy flavor and helps form delicious crust when coated on chicken before cooking.
Vinegars
Vinegars like red wine, balsamic, rice wine and apple cider vinegars tenderize and give chicken a sweet-tart taste.
Aromatic veggies
Onions, garlic, shallots and mushrooms lend savory flavor and moisture during cooking.
Broths and stocks
Cooking chicken in low-sodium broths and stocks infuse it with subtle savory essence.
Chili flakes and cayenne
A pinch of red pepper flakes or cayenne pepper brings a spicy kick. Go easy since a little goes a long way.
Worcestershire sauce
A few dashes of Worcestershire sauce brings out umami flavor. Look for low-sodium varieties.
Healthy ways to cook flavorful chicken breast
The cooking method can make a big difference in keeping chicken breast flavorful and tender. Here are some healthy cooking ideas:
Grilled
Get nice char marks by grilling over direct high heat. Try using a little oil and spice rubs for flavor.
Baked
Coat chicken breasts with mustard, herbs and spices before baking to seal in moisture and flavor.
Poached
Gently simmering chicken breasts in low-sodium broth keeps them tender and infuses flavor.
Sautéed
Cook chopped chicken breast in a non-stick pan with a small amount of oil over high heat until browned.
Broiled
Broiling chicken in the oven at high heat caramelizes the outside for richer flavor. Don’t burn it.
Slow cooker
Using a sauce or broth lets chicken slowly braise for uber moist meat that falls off the bone.
Stir fried
Quickly cooking chicken breast strips over very high heat while tossing in a sauce creates nice browning.
Smoked
Smoking imparts deep savory flavor. Use a smoker or smoked paprika in a dry rub.
Sous vide
Cooking chicken vacuum sealed in a water bath to an exact temperature makes it incredibly juicy.
10 flavorful chicken breast recipes for bodybuilders
Here are some tasty and macro-friendly chicken breast recipes to fuel your fitness goals:
1. Jerk chicken with Caribbean spices
Caribbean inspired chicken seasoned with thyme, allspice, cloves, and cayenne for spicy flavor. Grill or broil.
2. Chicken tikka masala
Chicken marinated in yogurt and Indian spices like coriander, cumin, paprika, then simmered in tomato creamy sauce.
3. Chicken fajitas
Slice chicken breast into strips and sauté with bell peppers and onions. Wrap into tortillas with avocado and salsa.
4. Chicken parmesan with zucchini noodles
Breaded chicken breast baked with marinara sauce and cheese served over a “zoodles” instead of pasta.
5. Thai chicken lettuce wraps
Shredded chicken stir fried with a Thai peanut sauce served in lettuce cups instead of bread or rice.
6. Chicken spinach salad
Seasoned grilled chicken served over a salad of spinach, tomatoes, avocado, hardboiled egg, and balsamic vinaigrette.
7. Buffalo chicken salad
Chicken coated in buffalo wing sauce served over greens with blue cheese dressing and celery sticks.
8. Chicken and vegetable kebabs
Cubes of chicken and assorted veggies like onions, mushrooms, cherry tomatoes skewered and grilled.
9. Chicken enchiladas
Shredded chicken rolled up in corn tortillas and baked with enchilada sauce, black beans, and cheese.
10. Chicken teriyaki stir fry
Chicken stir fried with broccoli, peppers, snap peas, and mushrooms in a homemade lower sodium teriyaki glaze.
Tips for meal prepping chicken breast
Prepping ahead makes sticking to your diet much easier. Here are tips for meal prepping chicken breast:
- Marinate overnight for more flavor infusion.
- Cook in bulk and shred or slice chicken to use in different recipes.
- Make big batches of rice, quinoa or veggies to go with it.
- Invest in good storage containers to prevent drying out.
- Refrigerate for 3-4 days and freeze portions for longer storage.
- Add sauce or seasoning before reheating to boost moisture and flavor.
- Use in salads, wraps, bowls, soups etc. for meal variety.
Following proper food safety guidelines is important when meal prepping chicken. Defrost frozen portions in the refrigerator overnight before reheating. Reheat to 165°F and consume within 3-4 days. With the right preparation and storage methods, prepped chicken breast stays tasty all week long.
Supplements to amplify chicken flavor
Some calorie-free seasonings can intensify flavor to make chicken breast even tastier:
Spice blends
Premixed spices like Montreal chicken seasoning, lemon pepper, Cajun seasoning, Italian seasoning etc. make it easy to add lots of flavor.
MSG
Monosodium glutamate enhances savory umami flavor. Use small amounts or MSG-containing seasonings like
Accent.
Salt replacers
Salt substitutes using minerals like potassium chloride can provide salty flavor with less sodium.
Acid powders
Citric acid, vinegar powder, and lime juice powder to give a tangy, acidic flavor note.
Garlic and onion powders
These potent dried vegetable flavors add a savory punch. Use sparingly to avoid bitterness.
Pepper and chili flakes
Pungent black pepper and red pepper flakes add a spicy zing. Go easy since they can overpower.
Smoked paprika
Smoked paprika made from smoked dried peppers has an intense smoky, savory taste. Fantastic on chicken.
Dried herbs and spices
Basil, oregano, rosemary, cumin, curry powder, cayenne and more can transform flavor. Experiment with combinations.
These zero or low-calorie dry seasonings offer lots of flavor impact without adding fat or carbs to chicken breast. Use them liberally to make your meal prep meals more exciting.
Making chicken breast more interesting
It’s easy to get bored of plain old chicken breast when eating it multiple times a week. Here are ways to keep it interesting:
Vary cooking methods
Don’t just grill or bake chicken the same way every time. Try sautéing, smoking, poaching, or getting creative with different marinades and rubs.
Use flavorful sauces and toppings
Drizzle sauces over cooked chicken or serve it with spicy salsa, tangy chutney or flavorful condiments to keep things exciting.
Include mix-ins and inclusions
Add minced garlic, snipped fresh herbs or even chopped olives, sun-dried tomatoes or crumbled cheese into chicken before cooking for extra flavor.
Pair with different starches and veggies
Serve chicken breast with brown rice, quinoa, roasted veggies, greens, beans etc. for variety.
Use in diverse recipes and meals
Make chicken salad, wraps, soup, skewers, stir fry, lettuce cups, casseroles and more to keep meals interesting.
Combine with other proteins
Prepare dishes using chicken along with seafood, lean beef or plant-based proteins like lentils or tofu.
Embrace leftovers
Get creative with leftovers by shredding chicken for sandwiches, topping salads, adding to omelets etc. so no food goes to waste.
Take breaks from chicken
To avoid burnout, incorporate other lean proteins like seafood, eggs, pork and whey protein sometimes for a change of pace.
Conclusion
Chicken breast can start to seem bland when eating it daily for muscle building needs. With the right cooking techniques and flavor additions, it can be kept moist, delicious and satisfying. Get creative with healthful herbs, spices, sauces and rubs along with varying cooking methods. Prep in bulk for efficient meal planning, while mixing up flavors and recipes to make this dietary staple more enjoyable long-term. With a little creativity in the kitchen, chicken breast can be far from boring.