DAY90 ← All recipes

EAT CLEAN · INGREDIENT

CHICKEN THAT NOBODY CALLS BLAND

Chicken is where diets go to get boring — dry breast, sad broccoli, quiet suffering. It doesn't have to be that. These recipes treat chicken like food: seared, sauced, crisped and stacked into meals with real flavor and 30g+ of protein per serving.

~31g PROTEIN / 100G COOKED~165 KCAL / 100G 45 RECIPES BELOW

Nutrition values are estimates per serving.

Chicken Corn Salsa Bowl — high-protein recipe with 42g protein

Chicken Corn Salsa Bowl

The burrito bowl you'd pay 12 bucks for.

42g protein · 520 kcal · 20 min

Chicken Caesar-ish Wrap — high-protein recipe with 40g protein

Chicken Caesar-ish Wrap

The wrap everyone orders, rebuilt with yogurt.

40g protein · 470 kcal · 15 min

Crispy Chicken Quesadilla — high-protein recipe with 45g protein

Crispy Chicken Quesadilla

Crunchy outside, melted inside, 15 minutes flat.

45g protein · 580 kcal · 15 min

Peanut Chicken Wrap — high-protein recipe with 44g protein

Peanut Chicken Wrap

Takeout satay flavor from four pantry staples.

44g protein · 560 kcal · 15 min

One-Pan Chicken Fajita Skillet — high-protein recipe with 46g protein

One-Pan Chicken Fajita Skillet

Everything in one pan, tastes like Friday night.

46g protein · 540 kcal · 22 min

Creamy Tomato Chicken Pasta — high-protein recipe with 48g protein

Creamy Tomato Chicken Pasta

Creamy pasta with no cream — the yogurt trick.

48g protein · 620 kcal · 25 min

Better Chicken Fried Rice — high-protein recipe with 44g protein

Better Chicken Fried Rice

Day-old rice plus a hot pan beats delivery.

44g protein · 580 kcal · 15 min

Honey Mustard Chicken Plate — high-protein recipe with 46g protein

Honey Mustard Chicken Plate

Sticky, sweet, sharp — with smashed crispy potatoes.

46g protein · 590 kcal · 25 min

Double Chicken Burrito Bowl — high-protein recipe with 58g protein

Double Chicken Burrito Bowl

The post-gym order, made bigger and cheaper at home.

58g protein · 680 kcal · 20 min

Chicken Parm Skillet — high-protein recipe with 56g protein

Chicken Parm Skillet

Crispy-ish chicken, tomato sauce, melted cheese — no breading needed.

56g protein · 640 kcal · 22 min

Yogurt Chicken Gyros Wraps — high-protein recipe with 50g protein

Yogurt Chicken Gyros Wraps

Two garlicky wraps that taste like the kebab shop.

50g protein · 620 kcal · 20 min

Giant Chicken Vegetable Soup — high-protein recipe with 38g protein

Giant Chicken Vegetable Soup

A massive bowl that eats like a meal, not a starter.

38g protein · 340 kcal · 25 min

Warm Honey Mustard Chicken Salad — high-protein recipe with 45g protein

Warm Honey Mustard Chicken Salad

A salad with enough chicken to call itself dinner.

45g protein · 420 kcal · 16 min

Weeknight Chicken Curry — high-protein recipe with 46g protein

Weeknight Chicken Curry

Creamy curry from yogurt — five boxes, no jar sauce.

46g protein · 480 kcal · 35 min

Baked Chicken Rice Boxes — high-protein recipe with 48g protein

Baked Chicken Rice Boxes

The classic bodybuilder box, but seasoned like food.

48g protein · 510 kcal · 40 min

Salsa Shredded Chicken — high-protein recipe with 44g protein

Salsa Shredded Chicken

Three ingredients, shreds itself, works in everything.

44g protein · 320 kcal · 35 min

Chicken Fajita Prep Boxes — high-protein recipe with 46g protein

Chicken Fajita Prep Boxes

Friday's fajitas, boxed for the whole week.

46g protein · 470 kcal · 35 min

Fajita Night Platter — high-protein recipe with 45g protein

Fajita Night Platter

The sizzling platter that feeds four and looks like a party.

45g protein · 560 kcal · 30 min

Crispy Tortilla Pizzas — high-protein recipe with 34g protein

Crispy Tortilla Pizzas

Pizza night in 12 minutes with a crackly thin base.

34g protein · 480 kcal · 12 min

Grilled Chicken Skewers — high-protein recipe with 46g protein

Grilled Chicken Skewers

Smoky skewers and a garlic dip that disappears first.

46g protein · 420 kcal · 25 min

Oven Hot Honey Wings — high-protein recipe with 44g protein

Oven Hot Honey Wings

Sticky wings from the oven, no fryer involved.

44g protein · 540 kcal · 45 min

Caprese Chicken Sandwich — high-protein recipe with 42g protein

Caprese Chicken Sandwich

Chicken, tomato and melted cheese pretending to be Italy.

42g protein · 510 kcal · 15 min

Honey Mustard Chicken Wrap — high-protein recipe with 41g protein

Honey Mustard Chicken Wrap

Sweet-sharp chicken in a wrap that beats the sandwich shop.

41g protein · 490 kcal · 15 min

Greek-ish Chicken Salad Box — high-protein recipe with 40g protein

Greek-ish Chicken Salad Box

Crunchy, garlicky and holds until 2pm without going sad.

40g protein · 420 kcal · 16 min

Curried Chicken Salad Sandwich — high-protein recipe with 38g protein

Curried Chicken Salad Sandwich

Leftover chicken becomes the best sandwich in the fridge.

38g protein · 480 kcal · 10 min

Crispy Chicken Tacos — high-protein recipe with 44g protein

Crispy Chicken Tacos

Taco night on a Tuesday, no box kit needed.

44g protein · 560 kcal · 20 min

Chicken Broccoli Alfredo — high-protein recipe with 52g protein

Chicken Broccoli Alfredo

Creamy alfredo from cottage cheese — nobody will know.

52g protein · 610 kcal · 22 min

Sweet Chili Chicken Rice — high-protein recipe with 45g protein

Sweet Chili Chicken Rice

Sticky sweet-heat chicken that beats the takeout box.

45g protein · 570 kcal · 20 min

Garlic Chicken Noodle Stir-Fry — high-protein recipe with 46g protein

Garlic Chicken Noodle Stir-Fry

Spaghetti pretends to be noodles. It works.

46g protein · 600 kcal · 18 min

One-Pot Chicken and Rice — high-protein recipe with 47g protein

One-Pot Chicken and Rice

Everything in one pot, walk away, come back to dinner.

47g protein · 590 kcal · 25 min

Buffalo Chicken Wraps — high-protein recipe with 52g protein

Buffalo Chicken Wraps

Hot-sauce chicken with cool yogurt — two wraps, no leftovers.

52g protein · 600 kcal · 18 min

Honey Garlic Chicken Thighs — high-protein recipe with 48g protein

Honey Garlic Chicken Thighs

Thighs stay juicy no matter what you do to them.

48g protein · 650 kcal · 25 min

Grilled Chicken Sub — high-protein recipe with 54g protein

Grilled Chicken Sub

A footlong's worth of protein without the mystery sauce.

54g protein · 620 kcal · 18 min

Peanut Chicken Noodles — high-protein recipe with 50g protein

Peanut Chicken Noodles

Takeout-dark peanut noodles, 20 minutes, no delivery fee.

50g protein · 660 kcal · 20 min

Chicken Noodle Soup — high-protein recipe with 36g protein

Chicken Noodle Soup

A giant pot of the classic, light enough for a cut.

36g protein · 380 kcal · 25 min

Cauliflower Rice Chicken Bowl — high-protein recipe with 45g protein

Cauliflower Rice Chicken Bowl

A full bowl where the rice costs almost nothing.

45g protein · 390 kcal · 16 min

Ranch-ish Chicken and Veg Plate — high-protein recipe with 44g protein

Ranch-ish Chicken and Veg Plate

Dip everything in yogurt ranch. Even the chicken.

44g protein · 380 kcal · 18 min

Mushroom Chicken Skillet — high-protein recipe with 48g protein

Mushroom Chicken Skillet

A creamy pan of chicken and mushrooms under 450.

48g protein · 430 kcal · 20 min

Yogurt-Marinated Chicken Boxes — high-protein recipe with 48g protein

Yogurt-Marinated Chicken Boxes

The marinade does the work while you watch football.

48g protein · 470 kcal · 40 min

Honey Soy Chicken Boxes — high-protein recipe with 46g protein

Honey Soy Chicken Boxes

Sticky glazed thighs that survive four days of reheating.

46g protein · 540 kcal · 35 min

BBQ Shredded Turkey — high-protein recipe with 42g protein

BBQ Shredded Turkey

Smoky shredded turkey for wraps, bowls and sandwiches all week.

42g protein · 330 kcal · 35 min

Crispy Chicken Burgers — high-protein recipe with 46g protein

Crispy Chicken Burgers

Crunchy chicken burgers that beat the drive-through at its own game.

46g protein · 580 kcal · 25 min

Build-Your-Own Burrito Night — high-protein recipe with 48g protein

Build-Your-Own Burrito Night

A burrito bar at home — big night, clean numbers.

48g protein · 640 kcal · 30 min

Oven Popcorn Chicken — high-protein recipe with 44g protein

Oven Popcorn Chicken

A sharing bowl of crispy chicken bites, oven only.

44g protein · 460 kcal · 30 min

The Mixed Grill Platter — high-protein recipe with 55g protein

The Mixed Grill Platter

Chicken, beef, wings — a platter that ends conversations.

55g protein · 650 kcal · 40 min

QUESTIONS THAT COME UP

Breast or thighs?

Breast for maximum protein per calorie, thighs when the dish needs to survive reheating or a grill. The recipes here use both — the swap line tells you when either works.

How do I stop chicken breast from drying out?

Stop overcooking it. High heat, shorter time, rest before cutting — and anything simmered in sauce is nearly impossible to ruin. Half these recipes are built that way on purpose.