If you’re following the WW (Weight Watchers) program, chicken breast is likely a staple in your kitchen—and for good reason. It’s lean, versatile, and takes on almost any flavor you throw at it. This collection of five WW-friendly chicken breast recipes is designed to keep your Points low while your taste buds stay happy, from a creamy skillet to a crunchy oven-baked cutlet. Each recipe is simple enough for a weeknight, uses common ingredients, and includes the SmartPoints values so you can plan your day with confidence.
Ingredients
For the Lemon-Herb Grilled Chicken
- 4 (6 oz / 170 g) boneless, skinless chicken breasts
- 2 tbsp (30 ml) olive oil
- 2 tbsp (30 ml) fresh lemon juice (about 1 lemon)
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Creamy Dijon Sauce
- 1 cup (240 ml) low-sodium chicken broth
- 2 tbsp (30 g) plain Greek yogurt (0% fat)
- 1 tbsp (15 ml) Dijon mustard
- 1 tsp cornstarch
- 1 tbsp (15 g) light butter (or 1 tsp olive oil)
- 1 shallot, finely chopped (about 2 tbsp / 20 g)
- 1/4 cup (60 ml) dry white wine (optional, adds 1 SmartPoint per serving)
For the Oven-Baked Parmesan Chicken
- 4 (6 oz / 170 g) boneless, skinless chicken breasts
- 1/2 cup (50 g) whole-wheat panko breadcrumbs
- 1/4 cup (25 g) grated Parmesan cheese
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 tbsp (30 ml) olive oil
- 1 large egg, beaten
Instructions
Lemon-Herb Grilled Chicken
- In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper. Place the chicken breasts in a shallow dish or zip-top bag, pour the marinade over, and turn to coat. Let marinate at room temperature for 15 minutes (or up to 2 hours in the refrigerator).
- Preheat a grill or grill pan over medium-high heat. Remove chicken from marinade, letting excess drip off. Grill for 6–7 minutes per side, or until the internal temperature reaches 165°F (74°C) as measured with a food thermometer (USDA FSIS safe minimum). Transfer to a plate and let rest for 5 minutes.
Creamy Dijon Sauce
- While the chicken rests, make the sauce. In a small bowl, whisk together broth, Greek yogurt, Dijon, and cornstarch until smooth; set aside.
- In a small skillet over medium heat, melt the light butter. Add the shallot and cook, stirring, until soft, about 2 minutes. If using wine, pour it in and simmer until reduced by half, about 1 minute.
- Whisk in the broth mixture and bring to a simmer. Cook, stirring constantly, until thickened, about 2–3 minutes. Season with salt and pepper to taste. Serve the sauce over the sliced chicken.
Oven-Baked Parmesan Chicken
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper or foil.
- In a shallow dish, combine panko, Parmesan, garlic powder, paprika, salt, and pepper. Place the beaten egg in a separate shallow dish.
- Dip each chicken breast into the egg, then press into the breadcrumb mixture, coating both sides evenly. Place on the prepared baking sheet.
- Drizzle the olive oil evenly over the chicken. Bake for 20–25 minutes, or until the breading is golden and the chicken reaches 165°F (74°C) on a food thermometer. Let rest for 3 minutes before serving.
Tips
- Pound for even cooking: If your chicken breasts are thicker than 1 inch, place them between plastic wrap and pound to an even thickness. This ensures they cook evenly and stay juicy.
- Don’t skip the rest: Letting chicken rest after cooking reabsorbs its juices, so it stays moist. Rest grilled or baked chicken for at least 5 minutes before slicing.
- SmartPoints calculations: The lemon-herb grilled chicken with sauce is about 4 SmartPoints per serving (using zero-point chicken and low-fat yogurt). The parmesan chicken is about 5 SmartPoints per serving. If you use regular butter or add wine, points will increase slightly.
- Make it dairy-free: For the parmesan chicken, substitute nutritional yeast for the Parmesan and skip the egg (use a light brushing of olive oil instead) to keep it dairy-free and still crispy.
Serving Suggestions
Serve the lemon-herb chicken with a side of roasted green beans or a crisp green salad with a simple vinaigrette. The creamy Dijon sauce is also delicious over steamed broccoli or cauliflower rice. For the parmesan chicken, pair it with zucchini noodles or a tomato-cucumber salad. Both dishes go well with a serving of whole-grain pasta or quinoa (adjust Points accordingly).
Variations
- Spicy version: Add 1/2 teaspoon of red pepper flakes to the marinade or the breadcrumb mixture for a kick.
- Herb swap: Use fresh herbs instead of dried—double the amount (e.g., 2 tbsp fresh oregano) for a brighter flavor.
- Air fryer parmesan chicken: Cook at 400°F (200°C) for 12–15 minutes, flipping once, until golden and cooked through.
- Make it a sandwich: Slice the grilled chicken and serve on a whole-wheat roll with lettuce, tomato, and a smear of the Dijon sauce.
Storage and Reheating
Store leftover chicken in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave on high for 1–2 minutes, or in a 350°F (175°C) oven for 10 minutes to keep the breading crisp. The sauce can be reheated gently on the stovetop or in the microwave. You can also freeze cooked chicken for up to 3 months; thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Yes, but note that thighs have more fat and therefore more SmartPoints. You can use boneless, skinless thighs, but adjust the cooking time—thighs may need a few extra minutes to reach 165°F (74°C). The points will increase by about 1–2 per serving.
How do I keep the chicken from drying out?
The key is to not overcook. Use a food thermometer and pull the chicken off the heat at exactly 165°F (74°C). Also, marinating for at least 15 minutes and letting the meat rest after cooking help retain moisture.
Can I make these recipes ahead of time?
Yes, you can marinate the chicken up to 24 hours in advance. The parmesan chicken can be breaded and refrigerated for a few hours before baking, but it’s best to bake it fresh for maximum crispiness. Leftovers are great for meal prep.
Are these recipes really zero Points?
Chicken breast is a zero-Point food on most WW plans, but the marinade, oil, and other ingredients add Points. The lemon-herb chicken without the sauce is about 2 Points per serving (for the oil), and with the sauce it’s 4. The parmesan chicken is about 5 Points per serving.
Can I use cornstarch instead of flour for the sauce?
Yes, cornstarch is a great gluten-free thickener. Mix it with cold broth before adding to the hot pan to avoid lumps. You can also use arrowroot powder.
What if I don’t have Greek yogurt?
You can substitute with light sour cream or a dairy-free yogurt. The sauce will be slightly tangier with sour cream. If using regular yogurt, choose plain and low-fat to keep Points down.
Related
- Glamorgan Sausage Serving Ideas & Recipes
- Glamorgan Sausage Hot Dog: Welsh Veggie Recipe
- Glamorgan Sausage Recipe (Welsh Veggie Sausages)
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).