15 Best Chicken Recipes Without Oil !?!

 

"Maintaining a healthy diet doesn’t mean you have to sacrifice flavor. By using techniques like oven-baking, air-frying, barbeque and steaming, you can enjoy delicious chicken dishes without adding any oil. Below are 15 of the best no-oil chicken recipes, packed with spices, herbs, and natural flavors that make them both nutritious and satisfying."

1. Oven-Baked Lemon Herb Chicken

Method: Oven

Cooking Time: 30–35 minutes

Ingredients:

4 boneless chicken breasts

Juice of 1 lemon

1 tsp lemon zest

1 tsp dried oregano

1 tsp garlic powder

Salt and pepper to taste

Instructions:

1. Preheat your oven to 200°C (390°F).

2. In a bowl, mix lemon juice, zest, oregano, garlic powder, salt, and pepper.

3. Coat the chicken with the mixture and let it marinate for 15 minutes.

4. Place the chicken on a lined baking tray and bake for 30–35 minutes until cooked through.

Health Tip: Lemon adds freshness and helps tenderize the chicken naturally.

2. Barbecue Tandoori Masala Chicken (No Oil)

Ingredients:

500g chicken legs or thighs

½ cup thick yogurt

1 tbsp tandoori masala

1 tsp ginger-garlic paste

1 tsp lemon juice

Salt to taste

Red chili powder (optional)

Instructions:

1. Mix all ingredients and coat chicken thoroughly.

2. Marinate for 4 hours or overnight in the fridge.

3. Place chicken on preheated barbecue grill.

4. Cook on medium heat, turning every 5–7 minutes, until charred and fully cooked (20–25 minutes).

Flavor Tip: Yogurt keeps the chicken juicy and replaces the need for oil.

3. Air Fryer Tandoori Chicken

Method: Air Fryer

Cooking Time: 20 minutes

Ingredients:

500g chicken thighs (skinless)

½ cup thick yogurt

1 tbsp ginger-garlic paste

1 tsp red chili powder

1 tsp turmeric

1 tsp cumin powder

Salt and lemon juice to taste

Instructions:

1. Mix all the ingredients and marinate the chicken for at least 2 hours.

2. Preheat the air fryer to 180°C (356°F).

3. Place the chicken pieces in the basket and cook for 20 minutes, flipping halfway.

Health Tip: Yogurt tenderizes the chicken and adds probiotics.

4. Spicy Barbecue Pepper Masala Chicken (No Oil)

Ingredients:

500g boneless chicken cubes

1 tbsp black pepper powder

1 tsp cumin powder

1 tsp coriander powder

1 tsp lemon juice

Salt to taste

1 tbsp garlic paste

Instructions:

1. Mix all spices and garlic with lemon juice.

2. Coat chicken and marinate for 2–3 hours.

3. Skewer chicken and grill over barbecue until slightly crisp on edges (15–20 minutes).

Flavor Boost: Black pepper gives a natural smoky flavor and heat.

5. Steamed Ginger Chicken

Method: Steaming

Cooking Time: 25 minutes

Ingredients:

4 chicken thighs

2-inch ginger piece, julienned

3 garlic cloves, minced

1 tbsp soy sauce (low sodium)

1 tsp vinegar

Spring onion for garnish

Instructions:

1. Marinate the chicken with ginger, garlic, soy sauce, and vinegar for 20 minutes.

2. Place in a steamer and cook for 25 minutes or until tender.

3. Garnish with chopped spring onions.

Health Tip: Steaming retains the nutrients and flavors without any added fat.

6. Oven-Baked Chicken with Spicy Paprika Rub

Method: Oven

Cooking Time: 30 minutes

Ingredients:

4 chicken drumsticks

2 tsp smoked paprika

1 tsp onion powder

1 tsp garlic powder

Salt and pepper

Instructions:

1. Preheat oven to 200°C.

2. Mix spices and rub them onto the chicken.

3. Bake on a wire rack placed over a tray for 30 minutes.

Health Tip: The rack helps fat drip off while baking.

7. Barbecue Malai Masala Chicken (No Oil)

Ingredients:

500g chicken breast chunks

½ cup hung curd

1 tsp white pepper

1 tbsp grated cheese (optional)

1 tsp ginger paste

Pinch of cardamom powder

Salt to taste

Instructions:

1. Mix all ingredients and marinate chicken for at least 4 hours.

2. Thread onto skewers.

3. Grill on low flame on barbecue for 20 minutes, turning frequently.

Result: Creamy, flavorful chicken without butter or oil.

8. Air-Fried Chicken Malai Tikka

Method: Air Fryer

Cooking Time: 18 minutes

Ingredients:

500g boneless chicken

½ cup hung curd

1 tbsp grated cheese (optional)

1 tsp ginger-garlic paste

Salt, white pepper, cardamom powder

Instructions:

1. Mix all ingredients and marinate chicken for 2–3 hours.

2. Air fry at 180°C for 18 minutes, turning once.

Health Tip: Using curd makes it creamy without oil or butter.

9. Steamed Chicken Momos (Dumplings)

Method: Steaming

Cooking Time: 15 minutes

Ingredients:

1 cup minced chicken

½ cup chopped onion

1 tbsp grated ginger

Salt, pepper, soy sauce

Dumpling wrappers

Instructions:

1. Mix filling ingredients.

2. Fill the wrappers and seal them.

3. Steam for 15 minutes in a momo steamer.

Health Tip: Lean protein and no oil make this a guilt-free snack.

10. Barbecue Green Masala Chicken (Hariyali, No Oil)

Ingredients:

500g chicken drumsticks

1 cup coriander + mint leaves

2 green chilies

1 tbsp lemon juice

1 tbsp yogurt

Salt and garlic to taste

Instructions:

1. Grind greens, chili, garlic, and yogurt into a paste.

2. Marinate chicken and refrigerate for 3–4 hours.

3. Grill on barbecue, basting with lemon juice if needed. Cook until done (25 minutes).

Health Highlight: Fresh herbs boost immunity and aid digestion.

11. Oven-Roasted Garlic Chicken

Method: Oven

Cooking Time: 35 minutes

Ingredients:

4 chicken thighs

1 whole garlic bulb, peeled

1 tsp rosemary

Salt and pepper

Lemon juice

Instructions:

1. Rub chicken with crushed garlic, rosemary, and lemon.

2. Roast in the oven at 200°C for 35 minutes.

Health Tip: Garlic offers immune-boosting properties without adding calories.

12. Air-Fried Peri-Peri Chicken Wings

Method: Air Fryer

Cooking Time: 22 minutes

Ingredients:

500g chicken wings

1 tbsp peri-peri spice mix

1 tbsp lemon juice

Salt

Instructions:

1. Marinate wings with spices and lemon for 1 hour.

2. Air fry at 180°C for 22 minutes, turning halfway.

Health Tip: Peri-peri spices enhance metabolism and flavor naturally.

13. Smoky Barbecue Masala Chicken with Dry Rub (No Oil)

Ingredients:

6 chicken wings

1 tsp paprika

1 tsp turmeric

1 tsp garam masala

½ tsp chili powder

Salt and lemon juice

Instructions:

1. Mix dry spices and rub onto chicken with lemon juice.

2. Let sit for 2 hours.

3. Grill over medium flame on barbecue, flipping every 5 minutes. Cook until charred and juicy (20–25 minutes).

Pro Tip: For extra smokiness, grill over charcoal or add soaked wood chips to the fire.

14. Steamed Chicken with Vegetables

Method: Steaming

Cooking Time: 25 minutes

Ingredients:

2 chicken breasts

1 cup broccoli

1 carrot, sliced

1 tsp soy sauce

1 tsp grated garlic

Instructions:

1. Place chicken and vegetables in a steaming tray.

2. Sprinkle soy sauce and garlic.

3. Steam for 25 minutes.

Health Tip: Combines lean protein with fiber-rich veggies for a complete meal.

15. Oven-Baked Chicken with Tomato Basil Topping

Method: Oven

Cooking Time: 30 minutes

Ingredients:

2 chicken breasts

½ cup chopped tomatoes

1 tsp dried basil

1 garlic clove, minced

Salt and pepper

Instructions:

1. Preheat oven to 190°C.

2. Place chicken in a dish, top with tomato, garlic, and basil.

3. Bake for 30 minutes until cooked through.

Health Tip: Fresh tomatoes provide antioxidants like lycopene.

Tips to Enhance Flavor Without Oil:

Use Acidic Marinades: Lemon juice, vinegar, and yogurt help tenderize and add brightness.

Dry Spices and Herbs: Enhance flavor without calories—use cumin, turmeric, rosemary, and thyme.

Cooking Methods Matter: Steaming, baking on racks, and air-frying reduce fat while locking in moisture.

Broths and Natural Juices: Baste or cook chicken in its own juices or with a little broth for extra moisture.

Conclusion

Eating healthy doesn't mean giving up on your favorite chicken dishes. These oil-free recipes using the oven, air fryer, barbeque and steamer allow you to enjoy delicious, wholesome meals without compromising on taste or health. Whether you're following a low-fat diet or simply want to try clean eating, these recipes are perfect additions to your weekly meal plan.