Chicken is one of the most popular and commonly consumed meats. From grilled chicken breasts to breaded chicken fillets, there are many different ways to enjoy this versatile protein. However there is often confusion surrounding the terminology used to describe different cuts and forms of chicken. Specifically many people wonder – are chicken fillets boneless? What exactly is the difference between a chicken breast and a chicken fillet? In this article, we’ll provide a detailed breakdown of chicken breasts vs fillets to clear up the confusion once and for all.
Chicken Breast Basics
The chicken breast refers to the pectoral muscle of the chicken. This paired muscle makes up the bulk of the chicken’s breast area. Chicken breasts are one of the leanest parts of the chicken containing only fat that is naturally integrated into the muscle tissue.
There are two main types of chicken breast:
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Bone-in chicken breasts – This refers to a whole breast half including the breastbone. This cut usually includes a portion of rib meat and skin as well.
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Boneless, skinless chicken breasts – This is the most widely available and popular form of chicken breast. The bones and skin have been removed, leaving only the lean breast meat.
Chicken breasts are extremely versatile in cooking. They can be grilled, baked, sautéed, poached, or any cooking method. Their mild flavor absorbs marinades and spices well. When cooked properly, chicken breasts result in a juicy, tender meat.
What is a Chicken Fillet?
Chicken fillets, also sometimes referred to as chicken tenderloins, are cuts of meat that come from the underside of the chicken breast.
Fillets are attached to the underside of the breast and run alongside the breastbone. Unlike nuggets and other processed “formed” chicken products, fillets are whole muscle meat cuts.
Fillets are naturally thinner and smaller than breast cuts. They have a distinctive long, narrow shape with one smooth side where it was attached to bone or cartilage.
The main characteristics of chicken fillets are:
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Boneless – Fillets are always boneless since they are trimmed away from the bone.
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Tender – Due to being less worked than breast meat, fillets are extremely tender and delicately textured.
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Mild taste – Like breasts, fillets have a mild flavor that takes on spices and marinades.
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Quick cooking – The thin shape allows fillets to cook quickly, making them ideal for stir fries or grilling.
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Versatile – Fillets work well in a wide range of recipes from skewers to casseroles. Their tenderness makes them perfect for kids or elderly with chewing difficulties.
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Lean – With little intramuscular fat, fillets are just as lean as breasts.
Key Differences Between Breasts and Fillets
Now that we’ve covered the basics, let’s recap the main differences between chicken breasts and fillets:
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Bone – Breasts may be bone-in or boneless. Fillets are always boneless.
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Size & shape – Breasts are large, thick cuts. Fillets are long, thin, and smaller overall.
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Muscle use – Breasts come from the frequently used pectoral muscle. Fillets are from the tenderloin and less worked.
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Cooking time – Fillets cook faster than the thicker breasts.
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Price – Fillets tend to cost slightly more per pound than breasts.
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Interchangeability – Due to significant texture and size differences, fillets cannot be substituted for breasts in recipes.
While their mild flavor is similar, the disparities in size, thickness, and texture mean that fillets and breasts cannot be used interchangeably in cooking. The preparation method and recipe should specify which cut is required for best results.
Buying Chicken Breasts and Fillets
When purchasing chicken breasts or fillets, there are a few tips to ensure you select a high-quality product:
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Color – Raw chicken should be pale pink to white in color without discoloration.
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Packaging date – Choose the freshest chicken within the sell-by date.
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Feel – Meat should have firm, smooth texture without sticky or tacky areas.
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Smell – Raw chicken should have very little odor. Avoid any strong or unpleasant smells.
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Package – Chicken should be cold and packaged securely to prevent leaks.
Always cook or freeze chicken within 2 days of purchasing for food safety and quality. Properly stored chicken will last up to one year in the freezer.
Preparing and Cooking Chicken Breasts and Fillets
With a few simple preparation tips, you can get tender, juicy, and flavorful results from both chicken breasts and fillets:
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Rinse – Give chicken a quick rinse under cool water before cooking. Pat dry.
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Trim – Use a sharp knife to trim off any excess fat or sinew.
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Pound – For chicken breasts, gently pound to an even 1/2 inch thickness. This prevents dryness.
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Marinate – Soak chicken for 30 min to an hour in acidic ingredients like lemon juice, vinegar, yogurt or wine. This tenderizes meat and adds flavor.
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Partially freeze – 20-30 minutes in the freezer firms chicken slightly for easier slicing.
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Don’t overcook – Cook just until chicken registers 165°F internally. Avoid overcooking or meat will be dry.
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Rest – Let chicken rest 5 minutes after cooking so juices redistribute for maximum juiciness.
Chicken breasts and fillets can be used in all types of recipes from simple pan-seared or baked chicken dinners to complex casseroles, sandwiches, pastas and more. Their mild taste takes well to bold spices, sauces and marinades from Mexican mojo to Indian tandoori.
Common Questions about Chicken Breasts and Fillets
Are chicken fillets and chicken tenders the same thing?
Chicken tenders and fillets come from the same area of the breast, however tenders are longer and thinner. Tendons run through the length of tenders. Fillets have a more rounded, triangular shape.
Can you substitute chicken fillets for breasts?
It’s not recommended to substitute fillets for breasts. The difference in size and thickness would lead to over or undercooking. Use fillets only when a recipe specifically calls for them.
What’s the healthiest way to cook chicken breasts?
The healthiest methods are baking, grilling or pan-searing chicken breasts until just cooked through. Avoid frying or coating chicken to keep it lower in fat, calories and sodium.
How long do raw chicken breasts last in the fridge?
Raw chicken stored at 40°F or below will keep for 2 days in the fridge. For longer storage, freeze chicken breasts for up to one year.
How can you tell when chicken breasts are done?
Chicken breasts are fully cooked when the internal temperature reaches 165°F. The meat will become opaque and white throughout with no pink showing. Juices will run clear when pierced with a fork.
Get the Most from Your Chicken
Now that you know the details of the similarities and differences between chicken breasts and fillets, you can shop for them confidently. With proper cooking and preparation, both chicken breast cuts can deliver delicious, lean protein to fuel your active lifestyle or provide nutritious family meals. Explore new recipe flavors from around the world to enjoy chicken’s versatility to the fullest. Bon appétit!
