For many American households, chicken is the go-to dinner. Not only is it universal to most cuisines and styles of cooking, but it also lends itself to a wide variety of flavor profiles and typically pleases everyone, even the pickiest eaters. Add to that the health halo that has surrounded it for the last several decades, and it’s no wonder the average American eats over 100 pounds of chicken a year.

But is there such a thing as too much chicken? Is it possible to overdo it in our quest to get dinner on the table, eat healthy, or get our entire family to enjoy the same food? I took a deep dive into the topic and interviewed two nutritionists for their expert opinions. Here’s what I learned—and what it means for your weeknight dinner rotation.

What Are The Health Benefits Of Chicken?

The benefits of chicken are undeniable. Dietitian and health coach Jessica Cording shares that it’s a great source of lean protein, which is “essential for building and retaining muscle,” in addition to carrying a lot of key nutrients such as vitamin B-12, potassium, and selenium. But the benefits don’t stop there. According to Kim Yawitz , R.D., and a gym owner in St. Louis, MS, choosing to eat chicken instead of less healthy proteins such as “steak, bacon, and deli meat” may help to “protect against heart disease and stroke” later in life. At first glance, chicken seems like a win-win.

Are All Types Of Chicken Equally Nutritious?

Chicken’s nutritional value vastly depends on the specific cut and whether or not it contains skin. For example, a 3.5-ounce serving of boneless skinless white meat clocks in at 32 grams of protein and only 3 grams of fat, while the same amount of dark meat contains just 23 grams of protein and 8 grams of fat, some of which is saturated. And if it’s bone-in and skin-on (the case with most drumsticks and thighs), the fat content nearly doubles .

But that doesn’t mean we should completely avoid dark meat. According to Yawitz, while the breast meat is “lower in sodium and saturated fat,” dark meat is actually “higher in iron and zinc.” So it’s definitely bringing something to the table (pun intended!). It’s just important to remember that not all types of chicken will give you the same nutritional bang for your buck.

What’s The Healthiest Way To Prepare Chicken?

It’s also important to consider how the chicken is cooked. Unless you’re obsessed with poached chicken breasts, any chicken you eat has probably been cooked in fat, breaded and fried, or (at the very least) is accompanied by a sauce or salad dressing. This can have huge implications for the overall nutritional value of the chicken.

Most of us know that breaded and fried (even air fried!) chicken isn’t the healthiest option, but Cording also warns against eating too much chicken that has been grilled or roasted. Charring protein can cause “potentially harmful compounds called Advanced Glycation End Products,” which have been “linked to oxidative stress and inflammation, increased risk of diabetes, cancer, Alzheimer’s disease, and heart disease.” Those of us who love a grilled chicken skewer, take note! Don’t get me wrong: You can still enjoy souvlaki on occasion, but if you’re a die-hard poultry fan, it might be smart to experiment with stewing, poaching, or even steaming as well.

You’ll also want to think about what you’re eating with your chicken. Over the last 70 years, the chicken nugget craze has spawned a national obsession with dipping chicken into sauces. A serving of boneless, skinless chicken breast becomes a lot less “lean” when you dip it into a bowl of creamy ranch dressing or sugary honey mustard.

So, Is It Healthy To Eat Chicken Every Day?

While it’s not unhealthy to eat chicken every day, there are definitely factors to consider. Details such as which type of chicken and how it’s prepared can make a huge difference in how healthy that chicken is for you.

It’s also smart to remember the importance of a varied diet. Yawitz points out that eating chicken to the exclusion of other things can result in “nutrient deficiencies, especially if you’re not getting enough variety elsewhere in your diet.” Cording agrees: “I always encourage mixing up what you’re eating. If we stick with only a few foods, we may miss out on certain nutrients we need.”

The moral of the story? All things in moderation. Yes, you can enjoy a deep-fried chicken wing, or a roast chicken thigh slathered in BBQ sauce every once in a while; just make sure you’re mixing it up with a hearty chicken noodle soup or poached chicken breast on a regular basis. And consider throwing in a pork chop or some baked tilapia with a heap of vegetables for some variety. Your body will thank you.

Key Takeaways Rotisserie chicken is a convenient way to add protein and other nutrients to your meals.

Eating the skin adds saturated fat, but also provides collagen.

If you’re watching your sodium, note words like “brined” and “saline solution” on the label.

If you’re a busy parent or just like fast, no-fuss meals, you probably know the value of a rotisserie chicken. It feels like a home-cooked meal, but you didn’t have to do any cooking. Plus, it’s filling, budget-friendly and generally a crowd-pleaser for all ages. Not to mention, it’s incredibly versatile. Sure, you can serve it straight from the package with your favorite veggies and starch for a quick, easy, balanced meal, but it can also be used in dozens of other dishes to save time.

“Use it to make nutritious and veggie-packed grain bowls, soups, salads, tacos and pasta dishes in a fraction of the time,” says Beth Stark, RDN, LDN, a registered dietitian based in Pennsylvania.

Rotisserie chicken may sound like a busy person’s dream, but is it too good to be true? Read on for what to know about preparation, serving it and how to make sure it’s contributing to your health.

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Health Benefits

“Rotisserie chicken is a healthy choice for people who want a lean source of protein but don’t have either the time, interest or skill to cook. It’s a low-fat cooking method, and the chicken can be used in a variety of ways,” says Lisa Andrews, M.Ed., RD, LD, owner of Sound Bites Nutrition.

Protein plays many important roles in the body, from building and maintaining muscle to regulating hormones and controlling blood sugar. Protein is also digested more slowly than carbohydrates, so getting enough of it at a meal helps you stay full for several hours.

Beyond the fact that it’s a lean protein, rotisserie chicken also offers a variety of other important nutrients. “[The vitamins and minerals found in rotisserie chicken] play a role in everything from blood cell development to nervous system function, skin health, cognition and energy production,” notes Stark. “Because it’s usually enjoyed as a quick meal starter, rotisserie chicken is also a fabulous vehicle for boosting your intake of other nutritious foods like whole grains, vegetables and healthy fats.”

Nutrition Facts

The nutritional breakdown depends on a few things—which part you eat (white or dark meat), whether or not you eat the skin, and how much sodium was used in preparation. Here’s a breakdown for a 3-ounce serving, according to the USDA.

One cup of chicken thighs with the skin:

Calories: 305

305 Total Carbohydrates: 0 grams

0 grams Dietary Fiber: 0 g

0 g Total Sugar: 0 g

0 g Protein: 30 g

30 g Total Fat: 20 g

20 g Saturated Fat: 5 g

5 g Cholesterol: 171 mg

171 mg Sodium: 452 mg

One cup of chicken thighs, skin not eaten:

Calories: 261

261 Total Carbohydrates: 0 grams

0 grams Dietary Fiber: 0 g

0 g Total Sugar: 0 g

0 g Protein: 33 g

33 g Total Fat: 15 g

15 g Saturated Fat: 4g

4g Cholesterol: 173 mg

173 mg Sodium: 452mg

One cup of chicken breast with skin:

Calories: 236

236 Total Carbohydrates: 0 grams

0 grams Dietary Fiber: 0 g

0 g Total Sugar: 0 g

0 g Protein: 36 g

36 g Total fat: 10 g

10 g Saturated fat: 3 g

3 g Cholesterol: 122 mg

122 mg Sodium: 444 mg

One cup of chicken breast, skin not eaten:

Calories: 194

194 Total Carbohydrates: 0 grams

0 grams Dietary Fiber: 0 g

0 g Total Sugars: 0 g

0 g Protein: 38 g

38 g Total Fat: 5 g

5 g Saturated Fat: 1 g

1 g Cholesterol: 116 mg

116 mg Sodium: 443 mg

Both white and dark meat are also sources of a variety of vitamins and minerals, including B vitamins, selenium, zinc, copper and phosphorus, and dark meat provides double the amount of iron compared to white meat.

Can You Eat the Skin?

You’ve probably been told to avoid the skin on any kind of poultry, and in general, that’s good advice. While it may be tasty, Andrews says that she usually advises people to skip the skin due to its saturated fat content.

In fact, removing the skin can cut the saturated fat in half if you’re eating the breast, and by a third if you’re eating dark meat. According to the American Heart Association, eating too much saturated fat may increase LDL (“bad”) cholesterol, which can increase the risk for heart disease.

If you truly enjoy the skin and can’t imagine eating a rotisserie chicken without it, it’s OK to have some. Just make sure to account for it in your total saturated fat intake for the day. The AHA recommends keeping saturated fat intake below 5% to 6% of calories, which is about 13 grams per day for those eating around 2,000 calories.

Chicken skin isn’t all fat, though. It’s also a good source of collagen, a type of protein that may benefit skin and connective tissue, like ligaments and tendons, per a 2024 review in the International Journal of Biological Macromolecules. With that said, it should be eaten in moderation, as there are other ways to get collagen into your diet besides noshing on chicken skin.

Anything Else to Consider?

The sodium content of a rotisserie chicken can vary significantly depending on the preparation. Some chickens may be brined or soaked in a saline (salt) solution before cooking to make them juicier. Others may use a rub or seasoning that contains a lot of salt on both the skin and the innards of the bird. It can be hard to know exactly how much sodium is in a chicken unless the grocery store provides a nutrition label, but you can look for words like “brined” or “saline solution” on the label.

If you’re concerned about eating organic or free range, Andrews recommends taking some time to read the label to see where your chicken comes from. These things don’t play a major role in the nutritional value (though there may be minor micronutrient differences), but they may be important to you for other reasons, like environmental impact or treatment of animals.

How to Use It

One of the wonderful things about rotisserie chicken is that it’s versatile and can be used in almost any recipe that calls for chicken—whether that’s in a low-calorie meal or a Sunday dinner.

Of course, how you use it can determine how healthy the meal is, so we recommend emphasizing veggies and whole grains for the rest of the meal to build a healthy plate.

The Bottom Line

Rotisserie chicken can be an easy and healthy way to add protein and other important nutrients to your meals with little effort. Just be mindful of the saturated fat found in both the skin and the dark meat, as well as any hidden sodium. Use rotisserie chicken as the star of the meal or as part of a recipe calling for chicken.

Sauté, sear, or stir-fry your way to a fantastic chicken pan recipe for dinner. Seasonal ingredients and time-saving techniques are the secrets to these fast and satisfying dinner recipes that are healthy and delicious. Whether you use a wok, a skillet , or a frying pan, you’ll love these easy meals—and so will your family.

01 of 13 Lemon Butter Chicken Breasts View Recipe Save Credit: Blaine Moats Try one of our most popular recipes ever! Moist chicken is perfectly seasoned in this year-round fave. This lemon chicken skillet gets most of its flavor from fresh lemons, but lemon pepper plays a big role, too. Never settle for bland chicken again.

02 of 13 Hot Chicken Salad Skillet Casserole View Recipe Save Credit: Blaine Moats Toasted almonds and green onions make the garnish for this chicken casserole recipe, and a sauce with chicken soup and melted cheese makes it irresistible. Try serving over steamed broccoli or cauliflower rice for a healthy chicken dinner.

03 of 13 Chicken Pad Thai View Recipe Save Credit: Kritsada Panichgul Once you perfect this traditional pad Thai recipe, you’ll never go for takeout again. The chicken, egg, and bean sprouts are all cooked right in your skillet—just add tender rice noodles and a crunchy peanut topping.

04 of 13 Maple-Glazed Chicken with Sweet Potatoes View Recipe Save Credit: Jacob Fox Even the pickiest eaters will crave this slightly sweet pan chicken recipe with maple syrup. Served with a mound of mashed sweet potatoes sprinkled with fresh green onions, it’s a hearty fall dinner. While you can make sweet potatoes from scratch, using leftover or refrigerated mashed sweet potatoes gets this skillet chicken breast recipe on the table faster.

05 of 13 Chicken Cacciatore View Recipe Save Credit: Kritsada Panichgul Create an Italian classic in less than an hour with fresh vegetables, tender chicken thighs, and a chunky tomato sauce. A splash of balsamic vinegar and a handful of Kalamata olives punch up the Mediterranean flavor. To add freshness, sprinkle this chicken skillet dinner with parsley before bringing it to the table (the pop of green will make it look even more appetizing!).

06 of 13 Chicken Marsala Skillet View Recipe Save Credit: Scott Little Chicken Marsala is a classic chicken pan recipe, and we made it super easy to serve on a weeknight. One pan and 35 minutes are all you need for moist chicken breast cutlets covered in silky mushroom sauce. Add freshness to the family-friendly Italian recipe with snipped parsley and cracked black pepper.

07 of 13 Chicken Dijonnaise View Recipe Save Credit: Blaine Moats The rich, flavor-packed mustard sauce that coats this chicken dinner makes the recipe a “total keeper,” according to one BHG reader. The classic pan chicken recipe is quick, too—it’s table-ready in just 30 minutes.

08 of 13 Greek Chicken Skillet View Recipe Save Credit: Blaine Moats If you’re looking for a chicken skillet recipe that’s a complete meal in one pan, meet Greek chicken. Choose chicken breasts for protein, shredded Brussels provide the veggie element, and orzo pasta provides a starchy base. Flavor the dish with fresh lemon, olives, and feta cheese.

09 of 13 Smothered Chicken View Recipe Save Credit: Rachel Marek Smothered chicken starts with bone-in, skin-on chicken thighs. They’re pan seared till golden and topped with a rich pan gravy. Bake the dish in the oven and serve it over rice, pasta, or potatoes.

10 of 13 Creamy Tuscan Chicken View Recipe Save Credit: Grant Webster This recipe is all about the sauce. A velvety mixture of white wine, cream, and Parmesan cheese is a rich topping for chicken breasts, spinach, tomatoes, and mushrooms. Serve it over gnocchi, mashed potatoes, or pasta.

11 of 13 Butter Chicken View Recipe Save Credit: Brie Goldman The reviews of this chicken recipe speak for themselves. One reviewer raved, “I tried to follow the recipe pretty faithfully except that I doubled the marinade. This was the easiest and most delicious chicken recipe I have enjoyed in a very long time. Warm but not too spicy to enjoy. Worth the effort.” Another reviewer agreed, “I substituted canned coconut milk for the whipping cream and it is one of the best sauces that I’ve ever made!”

12 of 13 Pickle-Brined Chicken View Recipe Save Credit: Andy Lyons Like our favorite fast food chicken nuggets, these chicken thighs are marinated with pickle brine. This step helps infuse each bite with tangy flavor. Once the chicken is cooked, finish the dish with a buttery pickle sauce.

When you’re putting together your high-protein meal plan, two foods are likely at the top of your grocery list: salmon and chicken. And while both are great options to help you hit your protein goals, there are some important nutritional differences between salmon and chicken to keep in mind.

When it comes to protein content, salmon and chicken provide “pretty much the same” amount, says Natalie Rizzo, registered dietitian and nutrition editor at TODAY. Whether you’re looking at salmon, chicken breast or dark meat chicken, you’ll get about 20 grams of protein per serving, Rizzo explains.

That means the “main real difference is the fat,” she says. While salmon is higher in fat than chicken breast, “it’s good fat,” Rizzo says. “It’s the unsaturated fat.” In fact, salmon contains a type of beneficial fatty acid that is only found in seafood, she adds.

So, while the right high-protein food for you depends on your individual health goals and taste preferences, both salmon and chicken have some unique nutritional bonuses to consider.

Salmon Nutrition

A 3-ounce serving of fresh wild sockeye salmon cooked in dry heat contains around:

133 calories

23 grams of protein

5 grams of fat

Keep in mind that, while all salmon can be a healthy source of protein, different types of salmon have slightly different nutrient profiles.

Wild-caught salmon comes with a little more protein and omega-3s than farmed salmon, TODAY.com explained previously. That’s why experts — including neurologists, who eat salmon for its brain health-boosting nutrients — typically steer folks towards wild-caught salmon when possible.

All Atlantic salmon the U.S. is farmed while Pacific salmon are generally wild caught. Pacific salmon includes popular varieties like sockeye, pink, coho and king (Chinook) varieties.

Chicken Nutrition

A 3-ounce serving of grilled skinless, boneless chicken breast contains about:

126 calories

25 grams protein

3 grams fat

Chicken breast is a lean, efficient source of animal protein. Dark meat chicken is also rich in protein, but also contains more calories and fat than chicken breast. That extra fat also provides a naturally juicier consistency and richer flavor.

In 3 ounces of roasted chicken thighs, you’ll find:

152 calories

21 grams protein

7 grams fat

While there are differences between white meat and dark meat chicken, they’re not as significant as many people might assume, registered dietitian Grace Derocha told TODAY.com previously.

“There’s this image in people’s mind that dark meat is bad and white meat is good … but as far as nutrients go, (they’re) pretty similar,” Derocha said.

Protein

When looking at the protein in salmon and chicken, the numbers are pretty similar — and all the options are great.

Adults should generally aim to get between 20-40 grams of protein at every meal because it helps to spread your protein intake out throughout the day, registered dietitian Caroline Susie told TODAY.com previously. Protein helps you build and maintain muscle, and it sticks with you longer than other macronutrients, helping you feel full and aiding in weight management.

In 3 ounces of salmon, you’ll get around 23 grams of protein compared to 25 in the same amount of chicken breast and 21 in chicken thighs.

So any of these protein-rich food options can help you meet that goal easily. However, if you’re looking for the leanest, most efficient source of protein for the calories, chicken breast is the one to beat.

Fat

Fat is another important macronutrient our bodies need to function properly. But there are different kinds of fat, and some high-fat foods contain varieties contain varieties that are generally better for our health than others.

Experts agree that we should try to avoid trans fats entirely, and some people need to be careful with saturated fats. Eating too many saturated fats has been associated with changes in cholesterol that can put you at risk for heart disease, registered dietitian Frances Largeman-Roth told TODAY.com previously.

However, unsaturated fats — including monounsaturated and polyunsaturated fats — are considered healthier. Monounsaturated fats are a key part of the Mediterranean diet and are linked to beneficial impacts on cholesterol.

And polyunsaturated fats include omega-3 and omega-6 fatty acids, which have been associated with major benefits for both heart and brain health.

Of all the options here, chicken breast is clearly the leanest, with only 3 grams of fat, less than a gram of which are saturated fats, according to food data from the U.S. Department of Agriculture. Meanwhile, salmon and dark meat chicken are higher in fat, containing 5 grams and 7 grams per serving, respectively.

Of the 5 grams of fat in salmon, less than a gram are saturated, 1.6 grams are monounsaturated and 1 gram is polyunsaturated, the USDA notes. And of the 7 grams of fat in chicken thighs, about 2 are saturated fat, 3 are monounsaturated and 1.5 are polyunsaturated, the USDA says.

There are actually two types of omega-3 fatty acids found in salmon: EPA and DHA, Rizzo explains. It’s DHA that’s found in fish and fish oil, she explains. And DHA is “the one that we see a lot of research on for brain health,” she adds, noting that it may help reduce cognitive decline.

When it comes to fat content, think about your health goals. If you’re trying to avoid fat as much as possible, chicken breast will be the best option.

But if you’re open to eating a little more fat with your protein, nearly all of the fat in salmon comes from healthy unsaturated fats, generally making it a better option than chicken thighs. In fact, Largeman-Roth previously rated wild salmon as the healthiest high-fat food.

Other Nutrients

Both chicken and salmon are rich in vitamins and minerals.

Salmon is one of just a few foods that’s rich in vitamin D (we get most of the vitamin D we need through sun exposure). You’ll also find vitamin B12 in salmon, which our bodies need for proper nerve and blood cell functioning. Vitamin B12 is also necessary to prevent a specific type of anemia.

Both chicken breast and dark meat chicken will provide a selection of essential minerals, including iron, phosphorous and zinc. Chicken also provides vitamin B12 as well as choline, which our bodies need for brain development, mood and memory processes.

Is Salmon or Chicken Healthier?

At the end of the day, salmon and chicken are both high-protein foods that can be part of a healthy diet.

Salmon and dark meat chicken are a little higher in fat and calories than chicken breast. But most of the fat in those foods, especially salmon, is considered “good fat” that has benefits for heart and brain health.

While you shouldn’t feel like you need to choose only one of these foods and there is a lot of value in getting a variety of foods in your diet, there are some differences to keep in mind. If you’re following a diet plan that focuses on getting the most filling protein for the calories you consume, chicken breast is an easy choice.

Keep in mind, though, that 3 ounces of dark meat chicken or salmon will be only marginally higher in calories than the same serving size of chicken breast — and the fat those foods provide adds both flavor and healthy fatty acids. However, if you’re trying to limit saturated fat for any reason, salmon or chicken breast is a better choice than dark meat poultry.

The Dietary Guidelines for Americans recommend adults eat at least 8 ounces, or two servings, of seafood, like salmon, every week. And fatty fish (including salmon) is a staple of the science-backed Mediterranean, MIND and DASH diets.

That’s largely due to the fact that fish and seafood contain a unique type of omega-3 fatty acid called DHA. Because DHA isn’t found in other types of meat, nuts or seeds, folks who don’t eat fish may be missing out on this beneficial nutrient, Rizzo says.

(Vegans and vegetarians may want to consider certain supplements that provide DHA from algae in order to get some of this fatty acid in their diets, Rizzo says, but it’s often expensive.)

Overall, salmon and chicken are both versatile, delicious and nutrient-packed foods that especially shine when it comes to protein. And if you find yourself eating a lot of chicken breast, know that salmon has more fat and calories, but also provides some unique fatty acids you won’t find in poultry.

Mixing up your protein sources every now and then will help you get more nutrients in your life and support your overall health — not just your gains.

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When deciding on easy weeknight dinners, chicken is always a reliable go-to—and it’s no wonder why! There are endless ways to make a delicious chicken dinner, whether you’re craving a 30-minute meal or a simple sheet pan recipe. But once the summer heat kicks in, turning on the oven might be the last thing on your to-do list. That’s where these summer chicken recipes come in.

From grilled chicken ideas perfect for your next cookout to lighter options like chicken Caprese salad, this roundup includes the very best warm-weather meals. And if you’re dreaming of summer BBQs, just wait until you try Ree Drummond’s Greek chicken kebabs or her juicy homemade chicken burgers—they’re guaranteed crowd-pleasers. You’ll also find plenty of easy lunch ideas, like a hearty Cobb salad or a flavorful chicken pesto pasta that’s perfect for your next picnic. Looking for healthy chicken recipes? You’ll love the grilled chicken with zucchini noodles. Need something a little more indulgent? There’s also a crispy hot honey chicken tenders that hit the spot every time. And if you’re in need of a crowd-pleaser for your next summer party, it’s hard to beat beer can chicken!

Whether you’re planning dinner on the patio, packing lunch for a summer outing, or feeding a hungry group of family and friends, these summer chicken recipes have you covered.