Low Calorie Chicken & Broccoli Skillet – A Fast, Fresh Weeknight Dinner

This skillet checks every box on a busy weeknight: quick, light, and full of flavor. You get tender bites of chicken, crisp-tender broccoli, and a bright, garlicky sauce that comes together in one pan. It’s simple enough for weeknights and flexible enough to adjust to your taste.

No complicated steps, no hard-to-find ingredients—just wholesome, satisfying food you’ll want on repeat.

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Low Calorie Chicken & Broccoli Skillet - A Fast, Fresh Weeknight Dinner

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Chicken breast (boneless, skinless; about 1 to 1.25 pounds)
• Broccoli (about 4 cups florets; from 1 large head or a bag of pre-cut)
• Olive oil (1–2 tablespoons)
• Garlic (3–4 cloves)
• Low-sodium chicken broth (1/2 cup)
• Lemon (zest and juice of 1 lemon)
• Low-sodium soy sauce or coconut aminos (1–2 teaspoons; optional for depth)
• Crushed red pepper flakes (optional, for heat)
• Kosher salt and black pepper
• Onion powder (optional, 1/2 teaspoon)
• Cornstarch (1 teaspoon, optional for a lightly thickened sauce)
• Fresh parsley or scallions (optional, for garnish)

Method

 

1. Prep the chicken. Pat the chicken dry and cut into bite-size pieces. Toss with a pinch of salt, pepper, and onion powder if using. Dry chicken browns better and tastes richer.
2. Cut the broccoli. Chop into small florets so they cook fast. Peel and slice the stalks, too—they’re sweet and tender when sliced thin.
3. Heat the pan. Set a large nonstick or stainless skillet over medium-high heat. Add 1 tablespoon olive oil and swirl to coat.
4. Sear the chicken. Add chicken in a single layer. Cook 3–4 minutes without moving, then stir and cook another 2–3 minutes until just cooked through. Transfer to a plate. Don’t crowd the pan; work in batches if needed.
5. Steam-sauté the broccoli. Add another teaspoon of oil if the pan is dry. Toss in broccoli and a pinch of salt. Cook 2 minutes to sear, then add 2–3 tablespoons of broth, cover, and steam 2–3 minutes until crisp-tender.
6. Add garlic. Push broccoli to the edges, add minced garlic to the center with a light splash of oil if needed. Cook 30 seconds until fragrant, then mix through the broccoli.
7. Build the sauce. Pour in the remaining broth, lemon zest, and 1–2 teaspoons lemon juice. Add soy sauce if using. For a slightly thicker sauce, whisk 1 teaspoon cornstarch with 1 tablespoon water and stir in now. Simmer 1–2 minutes.
8. Return the chicken. Add the chicken and any juices back to the skillet. Toss to coat and warm through for 1–2 minutes. Adjust salt, pepper, and lemon to taste. Add red pepper flakes if you like heat.
9. Finish and serve. Sprinkle with chopped parsley or scallions. Serve as-is, or over cauliflower rice, brown rice, or zucchini noodles if you want a heartier plate.

Why This Recipe Works

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This recipe keeps things lean by using boneless, skinless chicken breast and lots of broccoli for bulk and fiber. A small amount of olive oil and smart seasoning bring out big flavor without extra calories. Cooking everything in a single skillet builds savory browned bits that turn into a light pan sauce.

Lemon, garlic, and a splash of low-sodium broth brighten the dish without heavy creams or butter. It’s a fast, one-pan method that’s easy to scale up for meal prep.

Shopping List

• Chicken breast (boneless, skinless; about 1 to 1.25 pounds)
• Broccoli (about 4 cups florets; from 1 large head or a bag of pre-cut)
• Olive oil (1–2 tablespoons)
• Garlic (3–4 cloves)
• Low-sodium chicken broth (1/2 cup)
• Lemon (zest and juice of 1 lemon)
• Low-sodium soy sauce or coconut aminos (1–2 teaspoons; optional for depth)
• Crushed red pepper flakes (optional, for heat)
• Kosher salt and black pepper
• Onion powder (optional, 1/2 teaspoon)
• Cornstarch (1 teaspoon, optional for a lightly thickened sauce)
• Fresh parsley or scallions (optional, for garnish)

How to Make It

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1. Prep the chicken. Pat the chicken dry and cut into bite-size pieces. Toss with a pinch of salt, pepper, and onion powder if using.

   Dry chicken browns better and tastes richer.

2. Cut the broccoli. Chop into small florets so they cook fast. Peel and slice the stalks, too—they’re sweet and tender when sliced thin.
3. Heat the pan. Set a large nonstick or stainless skillet over medium-high heat. Add 1 tablespoon olive oil and swirl to coat.
4. Sear the chicken. Add chicken in a single layer.

   Cook 3–4 minutes without moving, then stir and cook another 2–3 minutes until just cooked through. Transfer to a plate. Don’t crowd the pan; work in batches if needed.

5. Steam-sauté the broccoli. Add another teaspoon of oil if the pan is dry.

   Toss in broccoli and a pinch of salt. Cook 2 minutes to sear, then add 2–3 tablespoons of broth, cover, and steam 2–3 minutes until crisp-tender.

6. Add garlic. Push broccoli to the edges, add minced garlic to the center with a light splash of oil if needed. Cook 30 seconds until fragrant, then mix through the broccoli.
7. Build the sauce. Pour in the remaining broth, lemon zest, and 1–2 teaspoons lemon juice.

   Add soy sauce if using. For a slightly thicker sauce, whisk 1 teaspoon cornstarch with 1 tablespoon water and stir in now. Simmer 1–2 minutes.

8. Return the chicken. Add the chicken and any juices back to the skillet.

   Toss to coat and warm through for 1–2 minutes. Adjust salt, pepper, and lemon to taste. Add red pepper flakes if you like heat.

9. Finish and serve. Sprinkle with chopped parsley or scallions.

   Serve as-is, or over cauliflower rice, brown rice, or zucchini noodles if you want a heartier plate.

Storage Instructions

• Refrigerate: Cool completely, then store in an airtight container for up to 4 days.
• Freeze: Freeze in portioned containers for up to 2 months. Thaw overnight in the fridge before reheating.
• Reheat: Warm gently in a skillet over medium heat with a splash of water or broth until hot. Microwave in short bursts, stirring between intervals.

  Avoid overcooking to keep the chicken tender and broccoli from going mushy.

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Why This is Good for You

This dish is naturally high in protein and low in calories, thanks to lean chicken breast and minimal added fat. Broccoli brings fiber, vitamin C, vitamin K, folate, and a range of antioxidants. The lemon and garlic add flavor without heavy sauces, keeping sodium and calories in check.

The balance of protein and fiber helps keep you full, which supports steady energy and easier portion control.

What Not to Do

• Don’t crowd the pan. Overcrowding steams the chicken and blocks browning. Brown in batches if necessary.
• Don’t overcook the chicken. Small pieces cook fast. Pull them once they’re opaque and springy to the touch.
• Don’t skip seasoning. A little salt, pepper, and acid (lemon) make a big difference in a low-calorie dish.
• Don’t turn the broccoli to mush. Aim for bright green and crisp-tender.

  It should still have snap.

• Don’t drown it in sauce. You want a light glaze that coats, not a soupy pan that dilutes flavor.

Alternatives

• Protein swaps: Use turkey breast, extra-firm tofu (pressed and cubed), or shrimp. For shrimp, cook only 2–3 minutes total.
• Veggie swaps: Try green beans, asparagus, snap peas, zucchini, or a mix. Keep pieces similar in size for even cooking.
• Flavor twists: Add fresh ginger with the garlic for a stir-fry vibe.

  Use smoked paprika and a touch of cumin for a Spanish note. Stir in a teaspoon of Dijon at the end for tang.

• Sauce variations: Swap lemon for lime and add cilantro. Or use a splash of balsamic vinegar and finish with cherry tomatoes for sweetness.
• Heat options: Add red pepper flakes, a dash of hot sauce, or sliced fresh chili for kick.
• Low-carb sides: Serve over cauliflower rice or alongside a simple cucumber salad.

  For more carbs, go with brown rice, quinoa, or whole-wheat couscous.

FAQ

How many calories are in a serving?

Exact calories depend on your portions and oil used, but a typical serving made with 1 tablespoon olive oil, 1 pound chicken breast, and 4 cups broccoli lands around 260–320 calories. Using a nonstick pan and measuring oil keeps it on the lower end.

Can I use frozen broccoli?

Yes. Thaw and pat it dry for better browning, or add it straight from frozen and cook a few minutes longer.

Expect a softer texture than fresh.

What if I only have chicken thighs?

Thighs work great and stay juicy. Trim excess fat, cut into small pieces, and cook a minute or two longer. Calories will be slightly higher but still reasonable.

How do I make it dairy-free or gluten-free?

It’s naturally dairy-free.

For gluten-free, use tamari or coconut aminos instead of regular soy sauce, or skip soy entirely and season with extra lemon and salt.

Can I meal prep this?

Absolutely. Portion into containers with a whole grain or cauliflower rice. It reheats well; just don’t overcook during prep so it stays tender after reheating.

How can I boost the sauce flavor without adding many calories?

Use lemon zest, garlic, a splash of low-sodium soy sauce, and fresh herbs.

A teaspoon of mustard or a pinch of smoked paprika also adds punch without much impact on calories.

What pan should I use?

A large nonstick skillet makes low-oil cooking easier. Stainless steel gives better browning but may need a touch more oil. Either works—just don’t overcrowd.

Can I add cheese?

You can, but keep it light to stay low-calorie.

A tablespoon of grated Parmesan stirred in at the end adds savory depth without much extra.

In Conclusion

This Low Calorie Chicken & Broccoli Skillet is quick, flexible, and genuinely satisfying. With a short ingredient list and simple steps, it’s a reliable weeknight staple you can tweak to fit your tastes. Keep the chicken juicy, the broccoli crisp, and the sauce bright, and you’ll have a fresh, feel-good meal on the table in under 30 minutes.

About the Author

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Brandon D

Blogger/Fitness & Wellness Coach

I create quick, healthy, family-friendly recipes that make dinner simple, delicious, and stress-free.