LOW POINT GARLIC HERB CHICKEN

(Juicy • Simple • WW Friendly)

⏱ Time

• Prep: 5 minutes

• Cook: 18–20 minutes

• Total: ~25 minutes

🍽 Serves

• 4

📝 INGREDIENTS

• 1½ lb boneless skinless chicken breast

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon paprika

• 1 teaspoon Italian seasoning

• ½ teaspoon salt

• ½ teaspoon black pepper

• Juice of ½ lemon

• Cooking spray (olive oil spray)

✅ Points:

• Chicken breast: 0

• Seasonings & lemon: 0

• Cooking spray: 0–1 (depending on usage)

👩‍🍳 STEP-BY-STEP INSTRUCTIONS

1️⃣ Prep chicken

Pat chicken dry.
Trim excess fat and cut into even-sized pieces.

2️⃣ Season

In a bowl, mix all spices.
Rub seasoning evenly over chicken.
Finish with lemon juice.

3️⃣ Cook (3 methods)

🔥 Skillet (Best crust)

• Heat pan over medium heat

• Spray lightly with cooking spray

• Cook chicken 6–7 minutes per side

• Internal temp: 165°F / 74°C

🍃 Air Fryer

• Preheat to 380°F (193°C)

• Spray basket

• Cook 16–18 minutes, flipping halfway

🔥 Oven

• Bake at 400°F (205°C)

• Cook 20–22 minutes

🍽 SERVING IDEAS (All Low Point)

• Steamed broccoli or green beans

• Cauliflower rice

• Salad with fat-free dressing

• Wrap in lettuce cups

🔄 LOW POINT VARIATIONS

🌮 Taco Chicken

• Use taco seasoning (no sugar added)

• Serve with salsa (0 pts)

🍋 Lemon Pepper

• Swap spices for lemon pepper seasoning

🌶 Spicy Chicken

• Add cayenne or chili flakes

🍄 Saucy Option (Still Low)

Top with:

• Fat-free Greek yogurt + garlic + lemon

• Salsa

• Sugar-free BBQ sauce (check points)

🔥 PRO TIPS

✔ Pound chicken for even cooking
✔ Don’t overcook (keeps it juicy)
✔ Rest 5 minutes before slicing
✔ Lemon keeps chicken tender

🧠 NUTRITION (Approx. per serving)

• Calories: ~165

• Protein: ~32g

• Fat: ~2g

• Carbs: 0

  Q & A

  ❓ Is this chicken really 0 points?

  Yes ✅

  • Boneless, skinless chicken breast = 0 points on most WW plans

  • Seasonings & lemon = 0

  • Cooking spray may add 0–1 point depending on how much you use

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  ❓ Can I use chicken thighs instead?

  Yes, but ⚠️ points will increase.
  Skinless thighs usually add 2–3 points per serving.

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  ❓ Can I meal prep this chicken?

  Absolutely 👍

  • Store in the fridge up to 4 days

  • Reheat gently to avoid drying out

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  ❓ What’s the best way to keep it juicy?

  • Pound chicken to even thickness

  • Don’t overcook (165°F / 74°C internal temp)

  • Let it rest 5 minutes before slicing

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  ❓ Can I cook this in the air fryer?

  Yes!

  • 380°F (193°C)

  • 16–18 minutes, flip halfway

  • Lightly spray basket

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  ❓ What sauces can I use that stay low-point?

  • Salsa (0)

  • Fat-free Greek yogurt + garlic (0)

  • Sugar-free BBQ sauce (check label)

  • Mustard or hot sauce (0)

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  ❓ Is this recipe keto / low-carb?

  Yes ✅

  • 0 carbs

  • High protein

  • Low fat

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  ❓ Can I freeze this chicken?

  Yes ❄️

  • Freeze cooked chicken up to 2 months

  • Thaw overnight in fridge before reheating

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  ❓ What are the best low-point sides?

  • Steamed vegetables

  • Cauliflower rice

  • Big salad with fat-free dressing

  • Zucchini noodles

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  ❓ Can kids eat this?

  Yes 👨‍👩‍👧
  Mild seasoning—just skip spicy additions.

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  ❓ How do I change the flavor without adding points?

  • Lemon pepper

  • Taco seasoning (no sugar)

  • Garlic + herbs

  • Smoked paprika