Roast Chicken Recipe (Healthy, Juicy & Flavor-Packed)
A perfectly roasted chicken is a timeless healthy meal—simple ingredients, rich flavor, and excellent nutrition. This Healthy Roast Chicken Recipe focuses on lean protein, heart-healthy fats, and natural herbs to create a dish that’s juicy inside, crispy outside, and nourishing for the whole family.
🥗 Why Roast Chicken Is a Healthy Choice
High-quality protein to support muscle and immunity
Naturally low-carb and gluten-free
Rich in B vitamins, selenium, and iron
Customizable fat content by controlling oil and skin usage
When roasted instead of fried, chicken retains nutrients without unnecessary calories.
🛒 Ingredients (Serves 4)
1 whole chicken (1.3–1.5 kg), skin on
2 tbsp extra virgin olive oil
1 lemon, halved
4 garlic cloves, crushed
1 tsp sea salt (or to taste)
½ tsp black pepper
1 tsp paprika
1 tsp dried thyme or rosemary
1 onion, quartered
Optional: carrots, potatoes, or zucchini (for roasting)
👩🍳 Healthy Roast Chicken Method
Preheat oven to 200°C (400°F).
Prepare chicken: Pat dry with paper towels for crispy skin.
Season well: Rub olive oil all over the chicken. Season with salt, pepper, paprika, and herbs.
Flavor inside: Stuff cavity with lemon halves, garlic, and onion.
Roast: Place chicken breast-side up on a rack or tray. Add vegetables around it if using.
Cook: Roast for 60–75 minutes, basting once halfway, until juices run clear and internal temperature reaches 75°C (165°F).
Rest: Let chicken rest 10 minutes before carving.
🧠 Healthy Cooking Tips
Use olive oil instead of butter for heart health
Add herbs and citrus instead of extra salt
Remove skin after roasting if reducing fat intake
Pair with steamed greens or salad for balance
🍽️ Serving Ideas
With roasted vegetables and quinoa
Shredded into wraps or salads
As meal prep protein for the week
🥦 Nutrition Highlights (Approx. per serving)
Calories: 280–320
Protein: 30–35g
Healthy fats: 12–15g
Carbs: Very low (without potatoes)
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