If you’re trying to lose weight, build muscle, or simply eat healthier without giving up flavor, this Low-Calorie Sweet Chilli Chicken recipe will become one of your go-to meals. It’s simple, fast, and packed with high-quality protein while staying light and macro-friendly.
This version is designed to give you around 100g of protein in the full recipe—perfect for athletes, fitness lovers, and anyone who wants a satisfying meal that supports their goals.
⭐ Why You’ll Love This Recipe
✔ Low calorie
✔ High protein (100g per recipe)
✔ Sweet, spicy, sticky glaze
✔ Ready in under 20 minutes
✔ Perfect for meal prep
✔ Pairs well with rice, veggies, or noodles
📊 Nutritional Breakdown (Approx.)
For the entire recipe (1 large serving or 2 smaller servings):
- Calories: ~520–600
- Protein: 100g
- Carbs: ~35–40g
- Fat: ~4–6g
(Values may vary depending on the brand of sweet chilli sauce used.)
🛒 Ingredients (Makes 1 High-Protein Portion)
To reach 100g protein, we use more chicken breast while keeping calories controlled.
Ingredients:
- 400g skinless chicken breast
(400g raw = ~92–100g protein depending on brand) - 2 tbsp low-calorie sweet chilli sauce
(or sugar-free sweet chilli for fewer carbs) - 1 tsp light soy sauce
- ½ tsp garlic powder
- ½ tsp onion powder
- Salt & pepper to taste
- Calorie-free cooking spray
- Optional: 1 tsp lemon juice or rice vinegar
Optional toppings:
- Sesame seeds (light sprinkle)
- Fresh coriander
- Spring onions
🍳 How to Make Low-Calorie Sweet Chilli Chicken (Step-by-Step)
This recipe is extremely beginner-friendly.
Step 1 — Prepare the Chicken
Cut the chicken breast into small bite-sized cubes.
Tip: Smaller pieces cook faster and absorb more flavor.
Season with:
- garlic powder
- onion powder
- salt & pepper
Mix well.
Step 2 — Sear the Chicken
Spray a non-stick pan with low-calorie cooking spray.
Heat the pan over medium-high heat.
Add the chicken and cook for 6–7 minutes, stirring occasionally until golden and cooked through.
Step 3 — Make the Low-Cal Sweet Chilli Glaze
In a small bowl, mix:
- 2 tbsp low-calorie sweet chilli sauce
- 1 tsp light soy sauce
- Optional: 1 tsp lemon juice for tang
Stir until smooth.
Step 4 — Combine & Caramelize
Reduce heat to medium.
Pour the sweet chilli mixture into the pan with your cooked chicken.
Stir continuously for 1–2 minutes, allowing the sauce to thicken slightly and coat the chicken.
It should become glossy, sticky, and evenly spread without burning.
Step 5 — Plate & Serve
Serve immediately or divide into two high-protein meal prep containers.
Top with spring onions or sesame seeds if you like.
🍽️ Serving Suggestions
This recipe works great with:
Low-Calorie Options
- Steamed broccoli
- Cauliflower rice
- Mixed salad
- Stir-fried vegetables
Balanced Meal Options
- Jasmine or basmati rice
- Whole-wheat noodles
- Air-fried potatoes
💡 Tips for Making It Even More Macro-Friendly
✔ Use sugar-free sweet chilli sauce
This reduces calories and carbs dramatically.
✔ Swap to chicken tenderloins
They’re softer and cook faster.
✔ Add veggies directly into the pan
Bell peppers, onions, and carrots pair well with the sauce.
✔ Turn it into a high-protein bowl
Add rice, spinach, cucumbers, and more chicken.
🔥 Final Thoughts
This Low-Calorie Sweet Chilli Chicken recipe is one of the easiest ways to enjoy a delicious meal while keeping calories low and protein high. With around 100g of protein, it’s perfect for post-workout dinners, meal prep, or anyone living an active lifestyle.
