10 Healthy Sauces For Chicken

Chicken is a kind of meat that goes so well with sauces. Different sauces can transform a simple chicken dish into something super interesting and flavorful. However, sauces can also add lots of extra calories to your meals, as well as extra sugar or unhealthy fats, depending on the sauce.

So in this post, I’m sharing a roundup of healthy sauces that can elevate your favorite chicken recipes without compromising your health and fitness goals.

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I’ll include sauces for pasta dishes with chicken, dipping sauces for chicken, salad dressings, and sauces that go perfectly with chicken no matter what the side dish is.

10 Healthy Sauces for Chicken

Chicken with Hidden Veggie Sauce

If you don’t like the taste of veggies, but you want to incorporate more of them into your diet because of all of their healthy properties, this is the recipe for you. This delicious sauce will hide the veggies, but it’ll still give you all the vitamins. This is also great for little kids who might not want to eat their veggies.

Peruvian Green Sauce

This delicious green sauce works great as a dipping sauce for chicken, as salad dressing, or as a spread for a chicken pita or chicken tortilla.

Mushroom Sauce

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We all know mushrooms and chicken pair perfectly! That’s why this sauce is something you have to try!

Poppy Seed Dressing

This is a salad dressing that goes so well with a chicken salad!

Avocado Sauce

This sauce is great as a dipping sauce for grilled chicken!

Chicken Broccoli Alfredo Skillet

Ingredients

• 6 oz Chicken breast, boneless, skinless, raw – 190 calories
• 2 cups Broccoli – 62 calories
• ⅓ cup Alfredo sauce – 133 calories (store bought)
• 1 Tbsp Cheese, Parmesan, grated (Tbsp) – 21 calories
• 1 tsp Avocado oil (tsp) – 41 calories
• ½ tsp Garlic powder – 0 calories
• ½ tsp Red pepper flakes (tsp) – 0 calories
• ¼ tsp Salt – 0 calories
• 1 Tbsp Parsley, fresh – 0 calories

Instructions

Step 1: Slice chicken and broccoli into small pieces

Step 2: Mix in a large bowl chicken, broccoli, oil, and seasonings

Step 3: Add contents to an oven-safe pan (like a cast-iron pan) and stir fry on low heat ~10 minutes or until chicken has cooked through

Step 4: Stir in Alfredo sauce

Step 5: Top with Parmesan cheese

Step 6: Set oven to Broil, and bake for 3-5 minutes (check on it so that your food gets a brown tint, but doesn’t get burnt!)

Step 7: Top with fresh chopped parsley (or other fresh herbs of your choice if you don’t like parsley)

No dairy? Use dairy-free pesto, available at most stores (instead of the Alfredo sauce and the Parmesan cheese). No chicken? Use white beans or tofu.

One Pot Pasta

This veggie sauce is one of my favorite healthy pasta sauce recipes, and it pairs perfectly with chicken!

Ingredients

• ½ cup Pasta, penne, uncooked (dry) – 200 calories
• ¾ cup Tomatoes, canned, crushed – 38 calories
• ¼ cup Broth, chicken or beef (cups) – 9 calories
• ⅔ cup Cheese, shredded, mozzarella – 224 calories
• 2 cups Broccoli, frozen – 62 calories
• ⅛ tsp Garlic salt – 0 calories
• ⅛ tsp Red pepper flakes – 0 calories
• ¼ tsp Oregano – 0 calories

Instructions

Step 1: Preheat oven to 425 degrees F

Step 2: Add all of your ingredients besides the cheese to a casserole dish

Step 3: Mix your contents around, make sure your pasta is completely covered by liquid

Step 4: Top with cheese

Step 5: Cover your casserole dish with a lid or tin foil and bake for 20 minutes

Step 6: Remove the tin foil or lid, set your oven to broil, and broil for another 2-3 minutes

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No cheese? Use dairy-free cheese or swap this meal out for another. No gluten? Use gluten-free pasta.

Spinach & Artichoke Bake

This spinach & artichoke bake uses spinach & artichoke dip as the “sauce” for chicken, and it’s super tasty and delicious! It’s also great for meal prep.

Ingredients

• ½ cup Spinach & artichoke dip – 180 calories
• 6 slice Artichokes, canned (pieces) – 60 calories
• 6 oz Chicken breast, boneless, skinless, raw – 190 calories
• ⅛ tsp Pepper, ground – 0 calories
• 1 tsp Garlic powder – 0 calories

Instructions

Step 1: Dice chicken and mix together with garlic powder and pepper

Step 2: Spray a pan with an oil spray and cook chicken on medium heat for 8 minutes, until chicken has cooked through

Step 3: Preheat oven to 375 degrees F

Step 4: Spray an oven-safe pan or casserole dish with an oil spray

Step 5: Add in spinach & artichoke dip (if using a frozen one, cook in the microwave first), chicken, and chopped artichoke pieces

Step 6: Mix contents to combine

Step 7: Bake for 15 minutes

Step 8: Enjoy!

No dairy? Swap this meal out for another. No chicken? Use white beans (no need to cook first).

Pumpkin Carrot Noodles With Chicken

This carrot noodle recipe uses this delicious pumpkin sauce for the chicken. If you don’t feel like eating it with carrot noodles, you can just use the sauce for the chicken, and pair it with rice, or another side.

Ingredients

1. 1 cup Pumpkin, puree, unsweetened – 80 calories
2. 1½ Tbsp Cream cheese, whipped – 50 calories
3. 2 cups Carrot “zoodles”, raw or frozen – 180 calories
4. 4 oz Chicken breast, grilled – 150 calories

Instructions

Step 1: In 1 pot (Pot 1) heated canned pumpkin and cream cheese

Step 2: In a separate pan (Pot 2) heated frozen carrot noodles with a cooking spray, stirring occasionally to break them up

Step 3: Added carrots to pumpkin sauce in Pot 1

Step 4: In Pot 2, heated pre-cooked chicken breast

Step 5: Add all ingredients to one bowl.

No dairy? Use a dairy-free brand of cream cheese. No chicken? Use salmon or tofu

Zoodles di Carciofi

Ingredients

• 2 cups Zoodles (zucchini noodles), raw or frozen – 42 calories
• ½ cup Artichokes, canned in water (cups) – 30 calories
• ½ cup Ricotta cheese, part-skim – 216 calories
• ¼ cup Tomatoes, canned, crushed – 13 calories
• 6 oz Chicken breast, boneless, skinless, raw – 190 calories
• ¼ tsp Salt – 0 calories
• ¼ tsp Pepper, ground – 0 calories

Instructions

Step 1: Spray pan with an oil spray and stir-fry on medium heat (breaking up noodles with tongs if cooking zoodles from frozen). Once cooked through, drain any excess liquid with a sieve.

Step 2: Cut chicken into bite-sized pieces. Spray a separate pan with an oil spray. Cook chicken pieces for 8-9 minutes, stirring occasionally, until cooked through.

Step 3: Add zoodles, artichokes, ricotta, and crushed tomatoes to the pan with chicken and heat through, ~5 minutes. Season.

No chicken? Use tofu or fish.

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