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5 Single-Serve Chicken Recipes Under 400 Calories

Published April 30, 2018
2 minute read
A plate with lettuce cups filled with diced chicken, avocado cubes, and small bits of carrot and celery on a white surface. Perfect for light lunches, a fork rests on the plate. Nearby, there is a small bowl with avocado pieces and a small dish containing ground black pepper. MyFitnessPal Blog
Published April 30, 2018
2 minute read
In This Article

The convenience of takeout comes at a price to your bank account and your waistline. But sometimes the thought of cooking for one seems like more trouble than it’s worth. With these efficient single-serve meals, you’ll spend less time prepping and cleaning — and won’t have to stress about having leftovers to tempt you later. Best of all, these recipes all have less than 400 calories.

1. CHICKEN SALAD LETTUCE WRAPS

Ingredients

  • 4 ounces (118 ml) grilled chicken, diced
  • 1/4 cup (59 ml) celery, diced
  • 1/4 cup (59 ml) carrot, diced
  • 3 tablespoons (44 ml) Greek yogurt
  • 1 teaspoon (5 ml) Dijon mustard
  • 1/4 avocado, diced
  • 4 large lettuce leaves

Directions

Mix diced chicken, celery, carrot, Greek yogurt and mustard together in a bowl. Divide between lettuce leaves and top with avocado.

Nutrition (per serving): Calories: 255; Total Fat: 7g; Saturated Fat: 6g; Monounsaturated Fat: 7g; Cholesterol: 56mg; Sodium: 256mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 14g; Protein: 33g

2. CHICKEN ZOODLE SOUP

Ingredients

  • 2 teaspoons (10 ml) olive oil
  • 1/3 cup (80 ml) celery, diced
  • 1/3 cup (80 ml) carrot, diced
  • 4 ounces (118 ml) cooked chicken, shredded
  • 2 cups (480 ml) chicken broth
  • 1 zucchini, spiralized
  • 1 tablespoon (15 ml) dill, chopped

Directions

Saute celery and carrot with olive oil in large pan for 5 minutes. Add cooked chicken and broth and simmer until vegetables are tender.

Pour soup over spiralized zucchini, sprinkle with dill and serve.

Nutrition (per serving): Calories: 383; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 22mg; Sodium: 145mg; Carbohydrate: 10g; Dietary Fiber: 3g; Sugar: 6g; Protein: 43g

3. CHICKEN HUMMUS WRAP

Ingredients

  • 1 whole-wheat tortilla
  • 3 ounces (85 grams) grilled chicken
  • 2 tablespoons (30 ml) hummus
  • 2 slices tomato
  • 1/4 cup (60 ml) cucumber, sliced

Directions

Spread hummus on tortilla. Top with chicken, cucumber and tomato. Wrap and enjoy.

Nutrition (per serving): Calories: 300; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 50mg; Sodium: 600mg; Carbohydrate: 42g; Dietary Fiber: 8g; Sugar: 14g; Protein: 22g

4. BUFFALO CHICKEN WRAP

Ingredients

  • 1 whole-wheat tortilla
  • 3 ounces (85 grams) grilled chicken, diced
  • 2 tablespoons (30 ml) Greek yogurt
  • 1–2 teaspoons (5–10 ml) hot sauce
  • 1/4 cup (60 ml) celery sticks

Directions

Mix chicken, Greek yogurt and hot sauce together in a bowl. Wrap in tortilla with celery sticks.

Nutrition (per serving): Calories: 244; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 51mg; Sodium: 600mg; Carbohydrate: 27g; Dietary Fiber: 3g; Sugar: 4g; Protein: 22g

5. AUTUMN CHICKEN SALAD

Ingredients

  • 4 ounces (115 grams) rotisserie chicken, diced
  • 1/2 medium apple, diced
  • 1 tablespoon (15 ml) walnuts, chopped
  • 2 tablespoons (30 ml) Greek yogurt
  • 1 teaspoon (5 ml) Dijon mustard
  • 1/4 cup (60 ml) celery, diced
  • 2 cups (480 ml) mixed greens

Directions

Mix chicken, apple, walnuts, yogurt, mustard and celery in a bowl. Serve over a bed of mixed greens.

Nutrition (per serving): Calories: 331; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 51mg; Sodium: 254mg; Carbohydrate: 29g; Dietary Fiber: 11g; Sugar: 14g; Protein: 23g

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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