Poppy seed chicken is a classic casserole dish that is popular in the Midwestern United States. It features chicken baked in a creamy sauce with poppy seeds, offering a delicious combination of savory, sweet, and nutty flavors. While delicious, many people wonder about the calorie content of this dish. In this article, we will provide a detailed calorie breakdown of poppy seed chicken and give tips for lightening it up.
What is Poppy Seed Chicken?
Poppy seed chicken consists of cooked chicken breasts or pieces baked in a creamy sauce made with ingredients like cream cheese, chicken broth, butter, poppy seeds, and dried onions. It is usually assembled in a casserole dish and baked until hot and bubbly. The tangy cream sauce is complemented by the crunch of the tiny poppy seeds.
Some key features of this classic Midwestern dish are:
– Boneless, skinless chicken breasts or boneless chicken thighs are often used.
– The creamy sauce has a tangy, sweet, nutty flavor from ingredients like cream cheese, chicken broth, poppy seeds, Worcestershire sauce, and lemon juice.
– It’s usually made as a casserole, though some recipes call for cooking it stove-top and serving over egg noodles or rice.
– Toppings like grated parmesan, crushed Ritz crackers, or fried onions add crunch.
– It’s a comfort food dish often served warm right out of the oven.
Nutrition Facts for Poppy Seed Chicken
The calorie and nutrient content of poppy seed chicken can vary greatly depending on the specific ingredients and amounts used in the recipe. Here are some general nutrition facts:
– A 6 ounce serving of boneless, skinless chicken breast contains around 210 calories. Chicken thighs would have slightly more fat and calories.
– Popular mix-ins like cream cheese, butter, mayonnaise, and sour cream add a lot of fat and calories. A 2 tablespoon serving of cream cheese has around 100 calories.
– Broth, milk, or water used in the sauce dilutes the calories. Chicken broth has minimal calories.
– Poppy seeds, onions, herbs, and spices add tons of flavor for very little calories.
– Any casserole toppings like breadcrumbs, crackers, fried onions, or cheese will increase the calories per serving.
– Overall, a standard 6 ounce serving of chicken poppy seed casserole ranges from 300-500 calories depending on the recipe.
Calorie Breakdown for a Typical Recipe
Here is an estimated calorie count for a common poppy seed chicken recipe serving 6 people:
| Ingredient | Calories |
| 2 boneless, skinless chicken breasts (6 oz each) | 420 |
| 1/2 cup cream cheese | 400 |
| 1/4 cup mayonnaise | 400 |
| 1/4 cup chicken broth | 10 |
| 2 tablespoons butter | 200 |
| 1/4 cup sour cream | 100 |
| 1/4 cup grated parmesan | 90 |
| 1 1/2 tablespoons poppy seeds | 45 |
| Onion, garlic, herbs, spices | 10 |
| Total (whole recipe): | 1675 |
| Total (per serving): | ~280 |
As you can see, the cream cheese, mayonnaise, butter, and sour cream really add up in terms of fat and calories. Choosing lighter versions of these ingredients can help lower the count. The chicken itself contributes a sizable amount of protein.
Tips for Lightening Up Poppy Seed Chicken
If you’re looking to make this comforting casserole a bit healthier, there are several easy ways to cut back on calories, fat, and carbs. Here are some options:
Use lower fat dairy products
Sour cream – Switch regular sour cream for low-fat or nonfat Greek yogurt.
Cream cheese – Substitute Neufchâtel or light cream cheese.
Milk – For added creaminess, use skim or 1% milk.
Mayonnaise – Swap regular mayo for a lower calorie avocado oil-based mayo.
Butter – Cut down to 1 tablespoon or use a buttery spread.
Increase veggies
Onions, garlic, mushrooms, spinach – Boost nutrition by sautéing veggies and adding to the chicken and sauce.
Adjust carb toppings
Breadcrumbs – Use crushed bran cereals instead.
Noodles/rice – Opt for riced cauliflower or whole grain pasta.
Crackers – Use low fat crackers or swap for sliced almonds.
Season with care
Herbs, spices, mustard, lemon – Flavor with these instead of salt, butter, or fatty creams.
Broth – Use low sodium chicken broth.
Portion control
Even when lightened up, poppy seed chicken is high in calories. Watch portions and fill up on non-starchy veggies on the side.
Conclusion
Poppy seed chicken is certainly an indulgent dish, with a typical 6 ounce serving providing around 300-500 calories depending on the recipe. The cream cheese, butter, sour cream, and oil or mayo are biggest calorie culprits. However, there are many easy substitutions to lighten it up, from using Greek yogurt to opting for low fat crackers. Focus on controlling portions and rounding out the meal with fresh veggies to manage calories while still enjoying the classic flavor. With a few simple tweaks, you can feel good about savoring this comforting casserole.