7 Heart-Healthy Chicken Recipes to Help Lower Cholesterol

When I was first told I needed to watch my cholesterol levels, I panicked. I assumed my diet would be restricted to bland steamed vegetables and dry toast. I quickly learned that wasn’t the case. You can actually eat well—really well—while taking care of your heart.

The key isn’t just cutting things out; it’s about swapping ingredients. We need to focus on lean proteins, reducing saturated fats, and adding plenty of fiber. Chicken breast is the perfect vehicle for this because it is naturally low in saturated fat, especially when you remove the skin.

Here are 7 of my favorite chicken recipes that are kind to your cholesterol levels but still packed with flavor.

1. Citrus and Herb Grilled Chicken Breast

I rely on this recipe during busy weeknights because it tastes fancy but takes about fifteen minutes of actual work. The acidity of the lemon cuts through the meat, meaning you don’t need to add heavy sauces or butter to get a great flavor. It feels light, clean, and satisfying.

Ingredients

• 4 boneless, skinless chicken breasts
• 3 tablespoons extra virgin olive oil
• Juice of 2 fresh lemons
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper

Step-by-Step Instructions

1. Place the chicken breasts in a large bowl or a reusable sealable bag.
2. In a small jar, whisk together the olive oil, lemon juice, garlic, rosemary, oregano, and pepper.
3. Pour the marinade over the chicken. Let it sit for at least 20 minutes (or up to 4 hours in the fridge).
4. Preheat your grill or a grill pan over medium-high heat.
5. Grill the chicken for 6-7 minutes on each side until fully cooked and nice char marks appear.
6. Let the meat rest for 5 minutes before slicing to keep the juices inside.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	280 kcal
Protein	26g
Total Fat	12g
Saturated Fat	2g
Cholesterol	75mg

2. Garlic and Spinach Stuffed Chicken

This dish was a game-changer for me when I was trying to incorporate more greens into my diet. Spinach contains fiber which can help lower cholesterol, but eating plain salads gets boring.³ Stuffing the greens inside the chicken keeps the meat incredibly moist without needing cheese or cream.

Ingredients

• 4 chicken breasts
• 2 cups fresh spinach, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon onion powder⁴
• Toothpicks (to secure the chicken)

Step-by-Step Instructions

1. Preheat your oven to 375°F (190°C).
2. In a pan, sauté the garlic and spinach in half the olive oil until the spinach wilts. Set aside to cool.
3. Cut a pocket into the side of each chicken breast, being careful not to cut all the way through.
4. Stuff the spinach and garlic mixture into the pockets. Secure the opening with toothpicks.
5. Rub the outside of the chicken with the remaining oil and onion powder.
6. Bake on a baking sheet for 25-30 minutes until the chicken is cooked through.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	240 kcal
Protein	28g
Total Fat	9g
Saturated Fat	1.5g
Cholesterol	73mg

3. Mediterranean Chicken and Cucumber Salad

I make this for lunch almost every week. The Mediterranean diet is famous for heart health because it focuses on healthy fats like olive oil rather than animal fats.⁵ This salad is crunchy, refreshing, and the healthy fats in the dressing actually help keep you full longer than a low-fat dressing would.

Ingredients

• 2 cups cooked chicken breast, cubed
• 1 large cucumber, diced
• 1 cup cherry tomatoes, halved
• 0.25 cup red onion, thinly sliced
• 0.25 cup kalamata olives (rinsed to reduce sodium)
• Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp dried oregano.

Step-by-Step Instructions

1. In a large salad bowl, combine the cooked chicken, cucumber, tomatoes, red onion, and olives.
2. In a separate small bowl, whisk the olive oil, vinegar, and oregano briskly until combined.
3. Pour the dressing over the salad and toss gently to coat everything evenly.
4. Serve immediately or let it marinate in the fridge for an hour for better flavor.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	310 kcal
Protein	25g
Total Fat	18g
Saturated Fat	2.5g
Cholesterol	65mg

4. Ginger and Broccoli Chicken Stir-Fry

Takeout is my weakness, but the sodium and cheap oils in restaurant food wreak havoc on cholesterol. I learned to make this stir-fry at home using minimal oil and tons of ginger. Broccoli is a fiber powerhouse, which binds to cholesterol in the digestive system and helps remove it from the body.

Ingredients

• 1 lb chicken breast, sliced into thin strips
• 3 cups broccoli florets
• 1 bell pepper, sliced
• 1 tablespoon sesame oil
• 1 tablespoon fresh ginger, grated
• 2 tablespoons low-sodium soy sauce or tamari

Step-by-Step Instructions

1. Heat the sesame oil in a wok or large skillet over high heat.
2. Add the chicken strips and stir-fry for 4-5 minutes until browned. Remove chicken from the pan.
3. Add the broccoli, bell pepper, and a splash of water to the hot pan. Cover with a lid for 2 minutes to steam them slightly.
4. Remove the lid, add the ginger, and stir for another minute.
5. Return the chicken to the pan, pour in the soy sauce, and toss everything together for 1 minute.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	260 kcal
Protein	29g
Total Fat	8g
Saturated Fat	1.5g
Cholesterol	70mg

5. Slow Cooker White Bean and Chicken Chili

Comfort food usually means heavy cream or cheese, but this chili uses white beans to create a creamy texture. Beans are arguably the best food you can eat for lowering cholesterol because of their high soluble fiber content. This is my go-to “set it and forget it” meal for cold Sundays.

Ingredients

• 1 lb chicken breast
• 2 cans (15oz) Great Northern beans, rinsed and drained
• 1 onion, chopped
• 2 cups low-sodium chicken broth
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1 cup salsa verde (green salsa)

Step-by-Step Instructions

1. Place the chicken breasts at the bottom of the slow cooker.
2. Pour the beans, onion, spices, salsa, and broth over the chicken.
3. Cover and cook on Low for 6-7 hours or High for 3-4 hours.
4. Before serving, remove the chicken, shred it with two forks, and stir it back into the pot.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	320 kcal
Protein	35g
Total Fat	4g
Saturated Fat	1g
Cholesterol	55mg

6. Turmeric and Black Pepper Baked Chicken

I started cooking with turmeric after reading about its anti-inflammatory properties. However, I kept cooking it because it gives the chicken a beautiful golden color and a warm, earthy flavor. Pairing it with black pepper increases the absorption of the turmeric and adds a nice kick without adding calories.⁶

Ingredients

• 4 chicken thighs (skin removed and fat trimmed) or breasts
• 1 tablespoon olive oil
• 1.5 teaspoons turmeric powder
• 1 teaspoon ground coriander
• 0.5 teaspoon coarse black pepper
• 1 lemon, sliced into rounds

Step-by-Step Instructions

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix the oil, turmeric, coriander, and black pepper to make a paste.
3. Rub the paste all over the chicken pieces.
4. Place the lemon slices on the bottom of a baking dish and lay the chicken on top of them.
5. Bake for 35 minutes or until the chicken reaches an internal temperature of 165°F.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	210 kcal
Protein	24g
Total Fat	10g
Saturated Fat	2g
Cholesterol	85mg

7. Poached Chicken with Avocado Salsa

Poaching is often overlooked, but it is the healthiest way to cook chicken because it requires zero added fat. To make up for the plainness of poached meat, I top it with a rich avocado salsa. Avocado provides monounsaturated fats that can help reduce bad cholesterol (LDL) levels.⁷

Ingredients

• 2 chicken breasts
• 2 cups water or vegetable broth (for poaching)
• 1 ripe avocado, diced
• 1 small tomato, diced
• 1 tablespoon cilantro, chopped
• Lime juice

Step-by-Step Instructions

1. Place chicken in a pot and cover with water or broth. Bring to a boil, then immediately reduce heat to low. Cover and simmer gently for 10-15 minutes depending on thickness.
2. While the chicken cooks, mix the avocado, tomato, cilantro, and lime juice in a bowl.
3. Remove chicken from water and let it rest for a few minutes.
4. Top the warm chicken generously with the cool avocado salsa.

Nutrition Facts (Per Serving)

Nutrient	Amount
Calories	290 kcal
Protein	27g
Total Fat	16g
Saturated Fat	2.5g
Cholesterol	70mg

Frequently Asked Questions

Can I use chicken thighs instead of breasts?

Yes, you can, but preparation is key. Chicken thighs have higher cholesterol and saturated fat content than breasts.8 To make them heart-healthy, you must remove the skin and trim away any visible white fat before cooking.9+1

Why is olive oil recommended if I am watching my fat intake?

Not all fats are created equal. Olive oil is rich in monounsaturated fats.10 Unlike the saturated fats found in butter or lard which clog arteries, monounsaturated fats can actually help lower your LDL (bad) cholesterol when used in moderation.11+1

Does boiling chicken remove cholesterol?

Cooking methods don’t remove cholesterol from the meat itself, but boiling or poaching (unlike frying) allows you to cook the meat without adding extra fats. Frying adds saturated fat, which causes your body to produce more cholesterol.

Conclusion

Managing cholesterol doesn’t have to mean eating boring food. By choosing lean cuts like skinless chicken breast and pairing them with high-fiber vegetables, beans, and healthy fats like olive oil and avocado, you can enjoy delicious meals that support your heart health. Try incorporating one or two of these recipes into your rotation this week and see how light and energetic you feel.