When you’re trying to lose weight, diet and exercise are key. But eating bland, boring foods can make it really hard to stick to a diet. The good news is, you can add flavor to your foods without derailing your weight loss efforts. One common question is whether you can season chicken while dieting. The short answer is yes – with some smart choices, you can still enjoy delicious, flavorful chicken dishes that fit into a healthy eating plan.
Why Should I Season My Chicken When Dieting?
Here are some of the key reasons to continue seasoning your chicken while dieting:
- Enhances flavor – Seasonings add flavor without additional calories, allowing you to enjoy tasty chicken dishes.
- Supports diet compliance – Flavorful foods help with appetite and prevent diet boredom, supporting long-term compliance.
- Adds nutritional value – Many herbs and spices contain antioxidants and anti-inflammatory compounds.
- Avoids bland “diet food” – There’s no need to eat boring “diet food” when you can liven up chicken with seasoning.
The bottom line is seasoning your chicken makes it more enjoyable without sabotaging your weight loss goals. By choosing the right seasonings and cooking methods, you can have both flavor and nutrition.
What Are Some Low-Calorie Ways to Season Chicken?
When it comes to seasoning chicken there are lots of flavorful, low-calorie options. Here are some of the best:
Fresh or Dried Herbs
Herbs are a fantastic way to add flavor without calories or fat. Try fresh herbs like parsley, basil, oregano, cilantro, rosemary, thyme and dill. Or use dried herbs, which provide concentrated flavor. Just a teaspoon takes your chicken up a notch.
Spices
Spices like garlic powder, onion powder, paprika, crushed red pepper, black pepper, chili powder, cumin and curry powder pack a flavor punch without the calories. Buy them dried or grind them fresh.
Citrus
Lemons, limes, oranges and their zests provide bright, vibrant flavor. Use citrus juice and zest to marinate or dress chicken.
Vinegars
Vinegars like balsamic, red wine, rice wine and apple cider vinegars add tangy flavor and tenderness. Use them in marinades, dressings and glazes.
Mustard
Mustard comes in many varieties – yellow, spicy brown, Dijon, honey mustard, etc. Use it to coat chicken or in sauces and dressings.
Salsa
Fresh tomato salsa packs a flavor punch. Use it as a marinade, topping or dip for chicken.
Dry Rubs
For bold flavor, coat chicken with dry spice rubs before cooking. Try chili powder, cumin, garlic powder, paprika and brown sugar.
Fresh Veggies
Onions, garlic, shallots, peppers and zucchini add flavor for virtually no calories. Use them in sauces, stir fries or sheet pan dinners.
What Herbs and Spices Are Best for Chicken?
All herbs and spices can add flavor to chicken, but some great choices include:
Rosemary
Rosemary has a woodsy, pine-like flavor that complements chicken beautifully. Use fresh or dried.
Thyme
Thyme has a gentle lemon-oregano flavor that enhances chicken’s savory qualities.
Parsley
Parsley’s fresh, herbaceous flavor livens up chicken dishes. Use it chopped or dried.
Oregano
Oregano has a bold, aromatic flavor perfect for chicken. It shines in Greek and Italian dishes.
Paprika
Paprika adds a touch of sweetness and beautiful color to chicken. Use smoked paprika for deeper flavor.
Cumin
Cumin offers earthy, nutty flavor and complements chili powder and other spices.
Garlic
Garlic provides aromatic onion/chive flavor. Use it fresh or powdered.
Chili Powder
Depending on the blend, chili powder can add mild heat, smokiness and flavor complexity.
Experiment with different herbs and spice combos to find your favorites!
What Are the Best Ways to Cook Seasoned Chicken While Dieting?
To maximize flavor and nutrition, here are some of the top ways to cook seasoned chicken on a diet:
Bake
Baked chicken is simple and healthy. Season chicken breasts, drumsticks or thighs and bake until cooked through and juicy.
Grill
Grilling chicken lends delicious charred flavor. Season the chicken first, then grill until grill marks appear and chicken is fully cooked.
Sauté or Stir-Fry
Cook chicken in a skillet with a small amount of oil to create flavorful sautés and stir-fries. Season beforehand or use seasoned sauces.
Sheet Pan Meals
Cook chicken and veggies seasoned the same way together on one sheet pan for easy cleanup.
Slow Cook
Slow cooking chicken and spices results in fall-off-the-bone tender meat. Top a slow cooker chicken with salsa or sauce.
Marinate
Soaking chicken in an herb/spice marinade imparts extra flavor. Grill, bake or sauté after marinating.
Use Seasoned Rubs
Flavorful dry rubs seasoned with herbs, spices, garlic, paprika, etc. boost chicken’s taste exponentially.
Spice up Sauces
Enhance plain chicken with flavorful sauces, like chimichurri, pesto, teriyakis, curry sauces flavored with herbs and spices.
What Should I Avoid Putting on Chicken When Dieting?
While herbs and spices are great for seasoning chicken, there are a few things it’s best to avoid when dieting:
- Breading – Breading chicken adds excess calories and fat.
- Heavy sauce – Cream- or cheese-based sauces can load on calories.
- Fried chicken – Frying adds hundreds of extra calories from oil.
- Salt – Use salt sparingly, as excess sodium can cause water retention.
- Sugary sauces – Barbecue sauce, teriyakis and more have lots of added sugar.
- Butter – Buttering or frying chicken in butter adds saturated fat.
Instead, stick to lighter cooking methods like grilling, baking or sautéing in small amounts of olive or avocado oil. Focus on getting flavor from spices, herbs and citrus instead of heavy sauces.
What Are Some Healthy Seasoned Chicken Recipes for Dieting?
Here are a few flavorful, diet-friendly chicken recipes to try:
Baked Lemon Pepper Chicken
- Ingredients: Chicken breasts, lemon juice, lemon zest, garlic powder, black pepper, salt
- Instructions: Marinate chicken in lemon juice and seasonings. Bake until cooked through.
Chicken Fajitas
- Ingredients: Chicken breasts, bell pepper, onion, taco seasoning, lime juice
- Instructions: Sauté veggies and seasoned chicken. Serve in lettuce wraps with salsa.
Skillet Herb Chicken
- Ingredients: Chicken breast, olive oil, onion, oregano, basil, garlic
- Instructions: Sauté chicken and veggies in oil and herbs until chicken is cooked.
Cajun Spiced Chicken
- Ingredients: Chicken thighs, Cajun seasoning, lemon slices
- Instructions: Rub Cajun seasoning on chicken and bake. Garnish with lemon.
Tandoori Chicken
- Ingredients: Chicken legs, tandoori paste, yogurt
- Instructions: Marinate chicken in tandoori paste and yogurt, then grill or broil.
Get creative with herbs, spices, citrus and seasoning blends to make delicious chicken dishes that keep you on track with your diet!
Should I Measure Seasonings When Dieting?
While most herbs and spices are very low in calories, there are a few reasons you may want to measure seasonings when dieting:
- Control sodium intake – Premade spice blends can be high in salt.
- Portion sizes – Some high-calorie seasoning mixes like ranch or taco seasoning do need monitoring.
- Consistency – Measuring seasonings helps you recreate and tweak recipes.
- Food sensitivities – You may need to limit ingredients like garlic or chili powders.
However, for most herbs and spices like garlic powder, thyme, paprika etc., there’s no need to obsess over exact measurements. A general sprinkle or dash is fine – they add lots of flavor for negligible calories. Focus on measurement for things like oils, dressings, sauces and premade seasoning packets.
Conclusion
Seasoning chicken is absolutely allowed, and encouraged, when you’re dieting. Herbs, spices, citrus and other flavor boosters let you enjoy delicious low-calorie chicken dishes that help you achieve your weight loss goals. Opt for baking, grilling, sautéing or slow cooking over fried chicken. Skip high-calorie toppings like heavy sauces and butter. With smart ingredient choices, you can make outstanding chicken recipes that satisfy your taste buds without derailing your diet. So don’t resign yourself to bland “diet” foods. A flavorful, satisfying diet sets you up for long-term success.