Chicken isn’t just popular—it’s the reigning king of American dinner plates! The average American eats a staggering 100 pounds of chicken per year, while red meat consumption continues to decline. Why? Chicken is budget-friendly, incredibly versatile, and packs a healthier punch than many other meats.
As a registered dietitian, I always have chicken stocked in my fridge. It’s a powerhouse of lean, high-quality protein loaded with essential vitamins and minerals like zinc, selenium, potassium, and B vitamins. But here’s the kicker—not all chicken cuts are created equal! Some have a slight nutritional edge over others. So, I teamed up with my fellow RDs to break it down and share the best ways to cook this beloved bird.
White Meat: The Lean, Mean Protein Machine
White meat, found in the breast and wings, is the go-to for people looking for a leaner option. It’s mild in flavor, making it perfect for dishes like soups, casseroles, and enchiladas.
Why choose white meat?
✔ Lower in fat, cholesterol, and calories
✔ Higher in protein per serving
✔ Richer in calcium, phosphorus, and magnesium for strong bones and muscles
But beware—white meat is notorious for drying out if overcooked. To keep it juicy, opt for quick-cooking methods like grilling or pan-searing.
Dark Meat: Flavorful, Juicy, and Underrated
Dark meat—found in the thighs, drumsticks, and legs—brings bold flavor and a succulent bite. It’s higher in fat and calories, but that’s also what gives it a richer mouthfeel. Bonus: it contains more iron and zinc, crucial for immunity and overall health.
“Dark meat often gets a bad rap, but it’s still an excellent source of high-quality protein,” says registered dietitian Taylor McClelland.
Another perk? It’s a meal prep MVP! Unlike white meat, dark meat holds onto its moisture even after reheating.
Which Cuts Are Best?
? Chicken Tenderloin – Super lean, fast-cooking, and perfect for quick meals like salads or pasta.
? Thighs – Flavor-packed, budget-friendly, and high in omega-3s. Bone-in thighs retain the most moisture!
? Chicken Breast – A lean classic, but prone to drying out. Brining or marinating helps lock in moisture.
What to Watch Out For
⚠ Chicken Skin – Adds juiciness but also packs extra fat and cholesterol. If you love it, enjoy in moderation!
⚠ Wings – Typically fried and eaten with the skin, which ramps up calories. Opt for baked or grilled instead.
⚠ Deli Meat – Convenient but often packed with sodium and preservatives. Limit intake and choose low-sodium options.
The Healthiest Ways to Cook Chicken
The healthiest cooking methods use little to no added fat. Here are some RD-approved ways to prepare your poultry:
? Grilling, baking, roasting, steaming, pan-searing, or air frying – All great options!
❌ Deep-frying – Adds unhealthy fats and extra calories, so keep it occasional.
? Pro tip: Marinate or use a dry rub before cooking to amp up flavor without unnecessary calories!
