How to Cook Chicken Without Oil

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Cooking without oil can be daunting, requiring skill and precision to get the desired results. However, with some practice, cooking delicious and healthy chicken dishes without using oil is possible. There are many different methods for cooking chicken without oil that can be used to create flavorful and nutritious meals.

Whether you are looking for simple grilled chicken pieces or something more complex, making a delicious meal without oil is possible. From baking to steaming, the possibilities are endless when it comes to cooking chicken without oil. With the right techniques and some creativity, it is possible to create a delicious meal without the extra calories from oil.

5 Methods for Cooking Chicken Without Oil

There are many different methods for cooking chicken without oil. While many of these require a bit more cooking time, they can also benefit your health. Read on to find out the 5 best methods.

1. Baking

Baking raw chicken breasts without oil is quick and easy. The best way of baking chicken breasts without oil is to use a spiced rub and place the chicken in a baking dish on the middle rack of a hot oven until cooked. Ensure to preheat the oven to the maximum temperature to get the best results, and remember to check the chicken regularly to avoid burning.

If you prefer to bake with oil, use a non-stick baking sheet and place a thin layer of vegetable oil.

Another option is to cook a whole chicken seasoned with spices. A baked chicken recipe will give the chicken a crispy outside and juicy inside that will be perfect for eating and make it into a delicious casserole you can pair with your favorite sauce.

2. Steaming

Steaming is a great way to cook chicken breast without oil. A steamer can be purchased online or from a shop and will be a good investment for healthy cooking. Steaming is a gentle way of cooking that keeps the flavor and nutrients of the food intact.

To steam the chicken, place the pieces in a steamer basket and place them in a steamer pot with water. It is best to use a bamboo or wooden steamer, as the metal will cause the water to become too hot and cook the chicken too quickly. A simple seasoning of salt and pepper, soy sauce, ginger, garlic powder, or sesame oil can be added to the water to give the chicken extra flavor. Bamboo shoots, water chestnuts, or yams can also be added to the water to make a delicious and nutritious meal.

3. Boiling

Boiling is a simple but healthier alternative method of cooking chicken without oil. To boil chicken breast, place the pieces in a pot with simmering water. Turning the heat down on boiling water is important so the meat cooks thoroughly. It is best to use a large amount of water to keep the chicken from burning on the bottom. Adding a small amount of salt, pepper, or herbs can add flavor to the chicken breast pieces.

To prevent the chicken from sticking together, use a spoon or a spatula to keep the pieces apart. Make sure to keep the water low and not a rapid boil.

4. Stir-Frying

Stir-frying is an Asian-inspired way of cooking that uses very little oil but results in a delicious meal. It is best to use a large frying pan or a wok to achieve the best results. It is important to use large pieces of chicken to ensure they are fully cooked and easy to eat. To make a delicious stir-fry, use a small amount of oil, ginger, garlic, and soy sauce, with a mixture of vegetables such as broccoli and carrots.

A mixture of dark and light soy sauce will give the chicken a richer flavor, while a mixture of honey and ketchup can create a sweet and spicy flavor.

5. Air-Frying

This relatively new method uses very little oil and results in a delicious and crispy piece of chicken. Air-frying is similar to baking, but instead of using an oven, it uses hot air to cook the chicken. This is a great option for people who want to cook without oil but do not have an oven.

Place a piece of chicken on a rack and season with salt and pepper to the air-fry chicken. You can even squeeze some lemon juice over the chicken for a tangy taste. Close the lid of the air-fryer and set the timer to the recommended time for perfectly seasoned chicken pieces.

What is the Healthiest Way to Cook Chicken Without Oil?

Forgoing unhealthy oils when cooking chicken is a great way to keep dishes healthier. Of course, you can substitute the oil for butter or a cooking spray to keep the meat from sticking to the bottom of the pan, but this will add unnecessary calories and fats to your meal.

Some oils are healthier than others, such as refined olive oil, avocado oil, refined palm oil, and coconut oil. These all have higher smoke points and lower amounts of polyunsaturated fats. But these oils can still increase the calories of a lean dish like chicken breast, so that’s why it is important to know which method is the healthiest.

The healthiest way to cook chicken pieces without using oil is by boiling, or poaching, them. All you really need is the chicken and hot water, just like if you were poaching an egg. Pair boneless, skinless chicken breasts with brown rice to make the ultimate healthy chicken dish.


Cooking chicken without using oil may seem challenging, but it’s quite easy to do with the right ingredients and techniques. Not only is it healthier to prepare chicken without oil, but it also has the potential to taste just as flavourful and juicy as it does when cooked with oil.

Whether you’re trying to eat healthier or just trying to mix up your cooking routine, learning how to cook chicken without oil can be a great way to do so.

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