You can still have a healthy diet by cooking with no oil, and in this blog post we’ll cover some of the best methods for cooking chicken without oil. Using vegetables, dry spices, or a combination of the two will help you get a healthy meal ready in no time.
Some of the methods will involve your oven or stove, while others will involve a pressure cooker. All in all, these tips should make it easier for you to stay on track when you’re trying to lose weight or eat healthier.
Chicken Without Oil (Methos #1): Foil-Wrapped Oven Roasting
Description: This method involves wrapping chicken breasts in aluminum foil and roasting them in the oven at a low temperature (275°F or 135°C). The foil serves as a protective barrier that speeds up cooking, traps moisture, and imparts a subtle lemony flavor to the chicken.
Benefits: By using foil, you create a sealed environment that eliminates the need for any oil, resulting in a tender, flavorful, and oil-free chicken dish.
Nutritional Information
Calories (per serving)
200-250
Protein (g)
25
Fat (g)
5
Carbohydrates (g)
10-15
Fiber (g)
2
Sodium (mg)
300-400
Chicken Without Oil(Method #2): Oil-Free Baking
Description: For this method, place chicken pieces on a baking dish and bake at 375°F (190°C). Halfway through cooking, use a fork to turn the pieces over for even browning.
Benefits: While this method won’t give you the crispy, golden-brown exterior of traditionally fried chicken, it significantly reduces the amount of oil your chicken is exposed to.
Nutritional Information
Calories (per serving)
180-220
Protein (g)
24
Fat (g)
3
Carbohydrates (g)
12-15
Fiber (g)
2
Sodium (mg)
250-350
Chicken Without Oil (Method #3): Flavorful Dressing
Description: Coat chicken breasts with Italian dressing before baking. You can also use Greek dressing or a yogurt-based sauce for a healthier alternative. Let the chicken cook with the dressing for about 15 minutes.
Benefits: Italian or Greek dressing adds rich flavor without the need for oil, making your chicken moist and delicious.
Nutritional Information
Calories (per serving)
170-220
Protein (g)
23
Fat (g)
4
Carbohydrates (g)
11-14
Fiber (g)
1
Sodium (mg)
350-450
Chicken Without Oil ( Method #4) :Effortless Pressure Cooking
Description: Use a pressure cooker to cook chicken with no oil. You can cook it for four hours on high or eight hours on low, resulting in tender, succulent chicken. This method is also ideal for making shredded chicken.
Benefits: Pressure cooking is convenient and efficient, and it doesn’t require any oil, making it a healthy cooking option.
Nutritional Information
Calories (per serving)
190-230
Protein (g)
22
Fat (g)
3
Carbohydrates (g)
14-18
Fiber (g)
2
Sodium (mg)
280-380
Chicken Without Oil (Method #5): Sweet and Savory Applesauce
Description: To cook with applesauce, start by washing and drying raw chicken breasts. Mix them with chopped apples, onions, salt, pepper, lemon juice (optional), olive oil (optional), and water (or apple juice). You can also add cashews or walnuts for added texture.
Benefits: Applesauce not only provides a sweet flavor but also keeps the chicken moist without the need for oil.
Nutritional Information
Calories (per serving)
220-260
Protein (g)
26
Fat (g)
6
Carbohydrates (g)
15-20
Fiber (g)
3
Sodium (mg)
320-420
Chicken Without Oil (Method #6) : Juicy Skillet Cooking
Description: This method involves placing a whole chicken in a skillet, adding some water, and covering it with a lid. Cooking the chicken in its natural juices and flavors.
Benefits: The chicken’s juices infuse it with flavor, making it a great choice for pairing with foods like potatoes or rice. No oil is required.
Nutritional Information
Calories (per serving)
180-220
Protein (g)
25
Fat (g)
4
Carbohydrates (g)
13-16
Fiber (g)
2
Sodium (mg)
300-400
Chicken Without Oil ( Method #7): Spice It Up
Description: Before cooking, mix together garlic powder, dried onion, oregano, and salt. Use this spice blend to season your chicken for a delicious flavor boost.
Benefits: Spices add depth and taste to your chicken without the need for oil, enhancing its overall flavor.
Nutritional Information
Calories (per serving)
160-200
Protein (g)
21
Fat (g)
3
Carbohydrates (g)
12-15
Fiber (g)
2
Sodium (mg)
350-450
Chicken Without Oil ( Method #8) : Soy Sauce Splash
Description: Apply soy sauce directly to chicken pieces before baking or slow cooking. Let the chicken soak in the soy sauce for about 30 minutes.
Benefits: Soy sauce imparts a savory and slightly salty flavor to the chicken without adding any extra fats or oils.
Nutritional Information
Calories (per serving)
170-210
Protein (g)
22
Fat (g)
4
Carbohydrates (g)
11-14
Fiber (g)
1
Sodium (mg)
380-480
Chicken Without Oil ( Method #9): Zesty Citrus Tenderizing
Description: Tenderize chicken by adding lime, lemon, or orange juice to it. These citrus fruits add a refreshing zing to your chicken.
Benefits: Citrus juices not only tenderize the chicken but also infuse it with a delightful flavor, eliminating the need for oil.
Nutritional Information
Calories (per serving)
190-230
Protein (g)
24
Fat (g)
5
Carbohydrates (g)
14-17
Fiber (g)
2
Sodium (mg)
320-420
Chicken Without Oil (Method #10) : Dry Skillet Browning
Description: Brown chicken in a dry skillet without adding any oil. Once browned, you can either serve it as is or cook it with fresh vegetables.
Benefits: This method is oil-free and ideal for achieving a slightly crispy exterior on your chicken.
Nutritional Information
Calories (per serving)
160-200
Protein (g)
23
Fat (g)
3
Carbohydrates (g)
12-15
Fiber (g)
2
Sodium (mg)
300-400
Chicken Without Oil ( Method #11): Creamy Parmesan Delight
Description: Pour Progresso Creamy Parmesan Chicken over your chicken and let it cook. This creamy sauce adds richness and flavor to your dish without any additional oil.
Benefits: Enjoy a luscious, restaurant-quality dish without the need for oil.
Nutritional Information
Calories (per serving)
210-250
Protein (g)
19
Fat (g)
7
Carbohydrates (g)
15-18
Fiber (g)
2
Sodium (mg)
400-500
Chicken Without Oil ( Method #12) : Garlic Infusion
Description: Infuse your chicken with minced garlic cloves by marinating them together. Allow the flavors to meld overnight, then cook the chicken in the oven or skillet.
Benefits: Garlic adds depth and complexity to your chicken without the use of oil.
Nutritional Information
Calories (per serving)
180-220
Protein (g)
25
Fat (g)
4
Carbohydrates (g)
13-16
Fiber (g)
2
Sodium (mg)
350-450
Chicken Without Oil ( Method #13) : Lean Ground Chicken
Description: Process lean chicken breasts and use the resulting ground chicken in various recipes. Cook it in your oven or pressure cooker.
Benefits: This method lets you enjoy basted chicken without the need for excessive oil-based flavorings.
Nutritional Information
Calories (per serving)
170-210
Protein (g)
27
Fat (g)
3
Carbohydrates (g)
11-14
Fiber (g)
1
Sodium (mg)
300-400
Chicken Without Oil ( Method #14) : Air Fryer Magic
Description: Experiment with an air fryer, using different fillings such as applesauce. The air fryer offers a healthy alternative to traditional frying methods.
Benefits: By using an air fryer, you can achieve crispy results without the need for oil, making it a great option for healthier cooking.
Nutritional Information
Calories (per serving)
190-230
Protein (g)
25
Fat (g)
5
Carbohydrates (g)
14-17
Fiber (g)
2
Sodium (mg)
320-420
Chicken Without Oil ( Method #15) : Slow Cooker Simplicity
Description: Utilize your slow cooker to prepare chicken dishes. You can choose to add flavorings or cook it plain. The slow cooker simplifies the cooking process.
Benefits: Slow cooking is convenient and helps retain moisture in your chicken without the need for oil.
Nutritional Information
Calories (per serving)
200-240
Protein (g)
21
Fat (g)
6
Carbohydrates (g)
15-19
Fiber (g)
3
Sodium (mg)
380-480
With these 15 inventive methods, you have a wide range of options for cooking delicious and healthy chicken dishes without relying on oil. Feel free to experiment and combine these techniques to create unique flavors and textures. Enjoy your oil-free culinary adventures!
Why do I like this applesauce chicken recipe?
First, the only oil used is the applesauce, so it has no fat whatsoever. The applesauce gives your chicken that delicious sweet flavor that you’re looking for. You can use something else to give it some additional flavor if you want, but just remember, you won’t be baking your chicken with any oil.
FAQ
1. Is it possible to cook chicken without any oil and still have it taste good?
Answer: Yes, it’s absolutely possible to cook chicken without using oil and still have it taste delicious. There are various creative methods and flavoring techniques that can enhance the taste of your chicken without the need for oil.
2. How do I ensure that my oil-free chicken remains moist and tender?
Answer: To keep your oil-free chicken moist and tender, you can use methods like slow cooking, marinating with sauces or citrus juices, or cooking in a sealed environment, such as foil wrapping. These methods help retain moisture and flavor.
3. Can I use these methods for different cuts of chicken, like thighs or drumsticks?
Answer: Absolutely! The methods mentioned on this page can be applied to various cuts of chicken, including thighs, drumsticks, and boneless breasts. Just adjust cooking times and temperatures as needed for different cuts.
4. Are these oil-free chicken recipes suitable for those on a weight-loss journey?
Answer: Yes, these oil-free chicken recipes can be a great choice for those aiming to lose weight or maintain a healthy diet. They reduce the calorie and fat content while retaining the delicious flavor of chicken.
5. Can I substitute ingredients in these recipes to suit dietary restrictions or preferences?
Answer: Certainly! Many of these methods allow for ingredient substitutions. For example, you can choose healthier dressings, use gluten-free sauces, or adjust spice levels to match your dietary preferences or restrictions.
6. What are some side dishes or accompaniments that pair well with oil-free chicken dishes?
Answer: Oil-free chicken pairs wonderfully with a variety of side dishes, such as steamed vegetables, whole grains like rice or quinoa, salads, or roasted potatoes. The choice of sides depends on your personal taste and dietary goals.
7. Can I apply these methods to other meats or proteins besides chicken?
Answer: While these methods are tailored to chicken, some of them can be adapted for other meats or proteins like turkey, pork, or tofu. Experiment and adjust cooking times and flavors to suit your preferences.
8. How do I prevent my chicken from sticking to the skillet without using oil?
Answer: To prevent sticking when dry-sautéing in a skillet, ensure that the skillet is well-heated, and the chicken is dry when placed in the pan. You can also use a non-stick skillet or cook on low heat with a lid to trap moisture.
9. Are there any tips for adding extra flavor without adding oil?
Answer: Absolutely! You can use herbs, spices, marinades, citrus juices, soy sauce, or flavorful dressings to add depth and taste to your oil-free chicken dishes. These ingredients provide a burst of flavor without the need for oil.
10. Can I make these recipes in advance and store them for later use?
Answer: Yes, many of these recipes can be prepared in advance and stored in the refrigerator or freezer. Properly store them in airtight containers to maintain freshness. Reheat when ready to enjoy.
