Chicken is a dietary staple for many people As a lean source of protein, vitamins and minerals, it can be a nutritious addition to a balanced diet. However, the way chicken is cooked makes a big difference to its health profile Some cooking methods are healthier than others.
Why Cooking Method Matters
Cooking chicken using high-heat methods like frying, grilling, broiling or roasting can lead to the formation of harmful chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
HCAs form when proteins, sugars and creatine react at high temperatures above 300°F (149°C). PAHs occur when fat and juices from chicken drips onto an open flame, causing smoke.
Research shows HCAs and PAHs can damage DNA and increase cancer risk in animals. While human research is limited, these chemicals may also increase inflammation and risk of heart disease and diabetes.
Cooking chicken below 300°F (149°C) avoiding direct flame exposure and minimizing cooking time reduces HCA and PAH formation.
5 Healthiest Ways to Cook Chicken
1. Poaching
Poaching chicken gently simmers it in liquid like broth or water using indirect heat. One study found poaching produced lower PAH levels in meat than other cooking methods
Poached chicken retains moisture and tenderness. Use low heat around 165–180°F (74–82°C). Flavor poaching liquid with herbs and spices. Cook 10–15 minutes until chicken reaches an internal temperature of 165°F (74°C).
2. Steaming
Steaming cooks food using hot steam vapor. Research shows steaming at 212°F (100°C) generates fewer HCAs and PAHs compared to high-temperature cooking.
Steamed chicken retains nutrients, moisture and flavor. Steam for 15–20 minutes until chicken reaches an internal temperature of 165°F (74°C).
3. Boiling
Boiling uses low temperatures under 212°F (100°C). Studies show low-temperature wet cooking methods like boiling produce minimal or no HCAs.
Boiled chicken breast is moist and tender. Shredded boiled chicken works well in meals and freezer storage. For flavor, boil chicken in herb- and spice-infused broth. Boil 10 minutes or until 165°F (74°C).
4. Pressure Cooking
Pressure cooking uses steam under high pressure to cook food quickly. Limited evidence suggests pressure cooking generates fewer carcinogens.
Pressure cook chicken in a multicooker or stovetop cooker for 10–15 minutes until fully cooked. Allow pressure to release before opening.
5. Roasting
Roasting uses dry oven heat. Some research indicates roasting chicken below 392°F (200°C) produces fewer carcinogens since there is less direct surface contact.
Roast chicken at 350°F (177°C), about 1 hour and 15 minutes or until internal temperature reaches 165°F (74°C). Let rest before carving.
Cooking Methods to Limit
High-temperature cooking methods like deep frying, grilling, broiling and pan frying can increase HCAs and PAHs:
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Deep fry chicken infrequently, as eating fried chicken daily may increase mortality risk.
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Grilling, barbecuing, broiling and pan frying chicken directly over an open flame increases HCAs and PAHs.
To reduce exposure:
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Avoid direct flame contact.
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Microwave before exposing to high heat.
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Flip frequently.
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Remove charred portions.
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Limit gravy made from drippings.
Tips for Cooking and Eating Chicken
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Store raw chicken sealed on the bottom shelf of the fridge to avoid cross-contamination.
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Wash hands before and after handling raw chicken. Don’t wash chicken, which can spread bacteria.
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Use separate cutting boards and utensils for raw chicken.
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Cook chicken to an internal temperature of 165°F (74°C). Test with a meat thermometer.
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Refrigerate leftovers within 2 hours.
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Make healthy meals like shredded chicken tacos, salad with roasted chicken and chicken burrito bowls.
The Bottom Line
The healthiest ways to cook chicken include poaching, steaming, boiling, pressure cooking and roasting at moderate temperatures. These moist-heat methods reduce harmful compound formation. Frying, grilling, broiling and pan frying chicken can increase compounds that may raise cancer and disease risk. Limit high-heat cooking methods and follow food safety practices to enjoy chicken’s nutritional benefits.
How to steam chicken at home
- Slice or cut the chicken into smaller pieces to reduce cooking time and ensure the meat is evenly cooked. You may also make cuts throughout a larger piece of chicken for the same effect.
- To add flavor, marinate the chicken before you steam it. (Here’s a recipe for a lemon garlic marinade.) Alternatively, you may add herbs and seasonings to the steam water to infuse flavor during cooking.
- Place the chicken in a steamer basket over a pot of boiling water and ensure that steam is coming through the holes in the steamer basket.
- Cover the basket with a tight lid and cook the chicken for 15–20 minutes. Check the chicken for doneness before removing it from the steam.
- You may then use the water to make a broth or sauce to serve with the chicken.
Like steaming, pressure cooking uses high temperatures for short durations and produces moist, tender, and flavorful chicken dishes.
Given that longer cooking times increase the production of HCAs, pressure cooking’s short cooking duration is likely to produce fewer HAAs, PAHs, or AGEs as well (4).
An older study found that pressure cooking reduced the oxidation of cholesterol in meat, while a recent study identified various cooking methods that either increased or decreased cholesterol oxides in chicken (13, 14).
Oxidized cholesterol is a risk factor for heart disease. This type of cholesterol is linked to a narrowing of the arteries that can occur due to atherosclerosis, a condition characterized by plaque buildup (14, 15, 16).
You can pressure cook in an electric multicooker or traditional pressure cooker with a weight valve.
How to make sous vide chicken at home
- Season raw chicken and place it into a resealable, BPA-free plastic bag or sous vide plastic pouch.
- Fill a pot with water and mount a thermometer to the side of the pot. Alternatively, you can dip a thermometer in as needed to monitor the water temperature during cooking.
- Bring the water temperature to 140oF (60oC), then place the sealed bag of chicken into the pot. The temperature may drop when you add the meat, so allow the temperature to reach 140oF (60oC) again before starting your timer.
- Once the temperature of the water has returned to 140oF (60oC), set a timer to 1 hour.
- You may choose to sear the finished meat or simply cut and serve it.
Steaming is another healthy and quick cooking method for chicken. For this method, you use a steaming basket and pot of hot water.
Alternatively, you can get the same results by cooking in a steam-assisted hybrid oven.
Steaming is a high temperature method with a short cooking time that has been shown to produce fewer HCAs compared with other high temperature cooking methods (11).
The steam prevents a crust from forming on the surface of the chicken, which reduces drying out of the meat to produce a moist and tender product.
The high temperatures also melt more of the fat on the chicken (11, 12).
LOW EFFORT Chicken Mealprep that anyone can do
FAQ
Which is the healthiest way of cooking chicken?
Steaming
Steam helps the chicken retain tenderness, moisture, and flavor. Steamed chicken is also relatively low in calories since it requires no additional fat. How to steam chicken: Use chicken pieces or cut large pieces of chicken into smaller pieces so that it will cook evenly.
Is it healthier to cook chicken in the oven or on the stove?
Is baked or grilled chicken healthier?
Conclusion: Healthier Option: If prepared without excessive fats or sauces, grilled chicken is often considered slightly healthier due to lower fat content and the ability to drain excess fat during cooking. However, baked chicken can also be very healthy, especially if prepared with wholesome ingredients.
What is the most nutritious way to eat chicken?
1. Poaching. “Poaching is one of the healthiest ways to cook chicken because it doesn’t require any added fat,” explains Hobson.May 6, 2025