Chicken fajitas have become a beloved Tex-Mex classic, with their savory marinated chicken strips, sweet peppers and onions, warm tortillas, and assorted toppings. But what exactly goes into this flavorful dish? Here’s a complete guide to what chicken fajitas contain, from their origins to nutritional information.
A Brief History of Chicken Fajitas
While the origins of chicken fajitas are disputed, most food historians agree they likely emerged in the 1930s in Texas as a creative way to use skirt steak The term “fajita” comes from the Spanish word “faja” meaning strip or belt Eventually fajitas transitioned from skirt steak to chicken breasts, and the dish really took off in the 1970s and became popular nationwide.
Typical Ingredients in Chicken Fajitas
The core ingredients in classic Tex-Mex style chicken fajitas are
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Chicken breast – The lean protein is sliced into strips and marinated. Chicken thigh meat can also be used.
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Bell peppers – Typically a mix of green, red, and yellow bell peppers are sliced into strips to provide crunch.
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Onions – White, yellow, or red onions are thinly sliced.
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Tortillas – Warm flour or corn tortillas wrap up the fajita fillings.
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Fajita seasoning – A blend of spices like chili powder, cumin, garlic powder, onion powder, salt, and black pepper.
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Oil – A neutral oil like canola, vegetable, or avocado oil to cook the chicken and vegetables.
Common Additional Ingredients
While the ingredients above form the base of chicken fajitas, there are many popular optional add-ins including:
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Cheese – Shredded cheddar, Monterey Jack, queso fresco, or Mexican blend cheeses.
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Sour cream
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Salsa – Options like pico de gallo, salsa verde, or salsa roja.
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Guacamole
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Refried beans
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Cilantro
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Jalapeños
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Lime wedges
Nutrition Information
The nutrition facts for chicken fajitas can vary considerably based on the specific ingredients used, cooking methods, and portion sizes.
According to the USDA, a 6 oz chicken fajita (marinated chicken with onions and bell peppers) contains approximately:
- Calories: 340
- Fat: 12g
- Carbs: 20g
- Protein: 39g
Chicken is an excellent source of lean protein. Onions and bell peppers add fiber, vitamin C, vitamin B6, and antioxidants. Using whole grain tortillas boosts fiber intake further.
Potential downsides depend on what you add on top. Items like cheese, sour cream, and guacamole significantly increase calories and fat. Watch your portions of those items or use healthier substitutions like plain Greek yogurt instead of sour cream.
Overall, chicken fajitas can be a nutritious choice when made with whole food ingredients.
How to Make Chicken Fajitas at Home
Making chicken fajitas at home is easy. Here is a basic recipe:
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into strips
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 yellow onion, sliced
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 1⁄2 tbsp fajita seasoning
Instructions:
- Combine chicken strips with fajita seasoning and let marinate 15 minutes.
- Heat olive oil in a skillet over medium-high heat. Add chicken and cook 5-7 minutes until browned and cooked through. Transfer to a plate.
- Add peppers and onions to the skillet. Cook 5 minutes until beginning to soften.
- Return chicken to the skillet and cook 1-2 minutes to reheat.
- Serve chicken and veggies in warm tortillas with desired toppings.
For more flavor, squeeze fresh lime juice over the fajitas before serving. Consider doubling the batch and freezing half for easy meals later.
Variations from Around the World
While Tex-Mex style is the most popular, chicken fajitas appear in a variety of global cuisines:
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In Mexico, fajitas are often simpler – just chicken, onions, cilantro, and salsa on corn tortillas.
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Korean chicken fajitas feature gochujang sauce and kimchi.
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Indian chicken fajitas contain spices like garam masala, cumin, and turmeric.
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Greek chicken fajitas are seasoned with oregano, lemon, and olives.
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Moroccan fajitas include ras el hanout seasoning and chickpeas.
So while the core ingredients stay the same, cuisine styles from around the world put their unique spin on flavor profiles.
Tips for Making Healthier Fajitas
Chicken fajitas are already fairly healthy, but there are some simple ways to make them even better for you:
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Use lean chicken breast or thigh meat with the skin removed.
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Skip frying. Either grill or pan-fry using very little oil.
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Choose whole grain tortillas over refined white flour.
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Load up on veggie toppings like lettuce, tomatoes, and jicama.
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Opt for lighter drizzles of guacamole, Greek yogurt, or salsa over full servings of cheese and sour cream.
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Avoid fried tortilla chips on the side, or limit yourself to a small portion.
Are Chicken Fajitas Healthy?
Overall, yes – when made with high quality whole food ingredients, reasonable portion sizes, and some vegetable toppings, chicken fajitas can be a nutritious choice. The lean protein, fiber, antioxidants, and array of vitamins and minerals make them a well-rounded meal. Just be mindful of heavy additions like sour cream, cheese, chips, etc. which can turn an otherwise healthy dinner into a calorie and saturated fat bomb. Focus on savoring the flavor of the chicken, peppers, and thoughtful spices, and chicken fajitas can be an excellent way to incorporate Tex-Mex cuisine into a healthy lifestyle.
From their humble beginnings using inexpensive skirt steak to their current global popularity, chicken fajitas have come a long way. Their classic ingredients include marinated chicken, colorful bell peppers and onions, warm tortillas, and zesty Tex-Mex seasonings. While creative riffs exist around the world, at their core chicken fajitas are a nutritious blend of protein, vegetables, and complex spices. Watch your portions of heavy toppings, and feel great about enjoying these tasty fajitas for dinner. Just be prepared for the irresistible aromas to lure family and friends into the kitchen!
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Why These Chicken Fajitas Will Become a Meal Plan Staple
True story, when I started dating Tommy, he invited me over for dinner and made these chicken fajitas! A man that can cook? I fell in love instantly, so I guess you can call this Marry My Chicken Fajitas. They are quick, flavorful, and perfect for busy weeknights. Here’s why we make them again and again!
- Family-friendly—and great for picky eaters. Fajitas are easy to deconstruct if your kids like to eat their foods separately! When Madison was younger, she only liked her bell peppers raw, so I would chop some up and set them aside for her with some chicken and a tortilla.
- Protein-packed. Chicken breast is a great source of lean protein, making these fajitas a nutritious and filling meal.
- Versatile. Switch up the toppings, skip the tortillas and make a chicken fajita salad instead, cook the fajitas in a skillet if you don’t want to fire up the grill—there are so many ways to do this recipe!
- Five Star Reviews from Skinnytasters! Just read the comments below to hear what they have to say.
Here’s a quick list of ingredients you’ll need to make these easy chicken fajita recipe. Scroll down to the recipe card below for exact measurements.
- Chicken breasts – I use boneless skinless chicken breasts, which is a great source of lean protein and works so well here. Boneless skinless thighs can also be used if you prefer dark meat.
- Vegetables – I use a combination of red bell pepper, green or poblano pepper, and onion. If I don’t have poblano peppers I just use more bell peppers.
- Lime juice – For a bright, tangy flavor.
- Seasonings – Ground cumin, garlic powder, ancho or Mexican chili powder, salt and pepper to season the chicken.
- Olive oil – You can substitute with avocado oil or another oil you use for cooking.
- Tortillas – I use whole wheat or low carb tortillas. You can use corn tortillas for a gluten-free option.
For garnish:
- Shredded Mexican cheese – I buy reduced-fat cheese. Feel free to swap in another variety like pepper jack, cotija, or cheddar.
- Sour cream – For a healthier substitute for sour cream, try plain Greek yogurt!
- Guacamole – I like to use my Best Guacamole Recipe.
- ▢ 16 oz boneless skinless chicken breasts
- ▢ 1 red bell pepper, cut into strips
- ▢ 1 green or poblano pepper, cut into strips
- ▢ 1 medium onion, cut into strips
- ▢ 3 tbsp lime juice
- ▢ 1 tsp ground cumin
- ▢ 1 tsp garlic powder
- ▢ pinch ancho or Mexican chili powder, to taste
- ▢ salt and pepper to taste
- ▢ 2 tsp olive oil
- ▢ 8 reduced-carb whole wheat flour tortillas, or corn tortillas for GF
- ▢ 1/2 cup reduced fat shredded Mexican cheese
- ▢ reduced fat sour cream, optional
- ▢ guacamole, optional
- Marinate the chicken with lime juice, and season with chile powder, salt, pepper, garlic powder and cumin.
- Season vegetables with salt and pepper and toss with olive oil.
- To grill the onions and peppers outside on the grill, use a cast iron skillet and grill covered over medium heat until tender, about 15 minutes. Or, to cook them indoors, you can use a large skillet on the stove over medium heat for 16 to 18 minutes, covered until the onions and peppers are soft.
- Heat an outdoor grill or indoor grill pan over medium heat; grill chicken until cooked through, about 8 minutes on each side.
- Transfer to a cutting board when done and cut into strips. Once cooked, combine with the peppers and onions.
- Serve immediately with warmed tortillas, cheese and toppings.
Healthy Chicken Fajita Recipe
My husband Tommy is a creature of habit. Anytime we eat at a Mexican restaurant, he always orders chicken fajitas. When we went to Mexico years ago, he may have ordered them almost every night! So naturally, these healthy chicken fajitas have become a regular in our home. We make them for dinner at least once a month and the whole family enjoys them. (If, like my husband, you love fajitas but want some variety, try my Spicy Breakfast Fajitas, Grilled Steak Fajitas, and Shrimp Fajitas too!)
How to Make Easy Chicken Fajitas in Minutes – Quick and Simple Recipe!
FAQ
What does a chicken fajita consist of?
Key Ingredients in Chicken Fajitas
Onions: Sliced onions caramelize and char in spots, and add a bunch of flavor. Peppers: Red and green bell peppers add color and a nice serving of vegetables. Add a jalapeño for a little heat. Lime: A squeeze of acidic lime juice perks everything up.
What are the traditional ingredients in fajitas?
- Tortilla wraps.
- Fajita seasoning.
- A large Onion.
- Peppers.
- Protein of your choosing.
What do fajitas contain?
Fajitas are a popular Tex-Mex dish made from grilled meat, usually beef or chicken, which is served on a sizzling hot skillet along with grilled onions and peppers. The meat and vegetables are served with warm tortillas, guacamole, sour cream, and salsa, allowing diners to create their own unique flavor combinations.
What vegetables go in fajitas?
The quintessential vegetables for fajitas are bell peppers and onions, typically red, yellow, or green. Mushrooms, especially portobello, and sometimes zucchini or yellow squash are also popular additions.