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Oil-Free Baked Chicken Sauté Calories
High-protein chicken baked without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Baked Chicken Sauté (150 g) has 248 calories. That works out to 165 calories per 100 g. It contains 0 g of carbs, 46.5 g of protein, 5.4 g of fat and 0 g of fiber. Its 20.5 mg of B3 covers 128% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-Free Baked Chicken Sauté Nutrition Facts
Selected: 1 serving (medium) · 150 g
248
KCAL / 150G
Carbs
0g
· 0% DV
Protein
46.5g
· 93% DV
Fat
5.4g
· 7% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 79% · Fat 21%
Oil-Free Baked Chicken Sauté nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 248 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0.05 g | |
| Sodium | 111 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 46.5 g | 93% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Oil-Free Baked Chicken Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 248 kcal |
| 1 piece (small) | 75 g | 124 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (medium) | 120 g | 198 kcal |
| 1 cup (diced) | 140 g | 231 kcal |
| 1 serving (large) | 200 g | 330 kcal |
| 2 piece (double) | 240 g | 396 kcal |
| 1 serving (extra large) | 250 g | 413 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Oil-Free Baked Chicken Sauté
What is oil-free baked chicken sauté, and how is it made?
Oil-free baked chicken sauté is chicken cut into pieces, seasoned, and cooked in the oven without added oil. Many versions include vegetables, but the dish can also be made with chicken and herbs alone; it is a home-style baked take on stovetop chicken sauté.
Can you make oil-free baked chicken sauté with frozen chicken?
Yes, but thaw the chicken completely in the refrigerator before making oil-free baked chicken sauté. Baking pieces that are still frozen can cook them unevenly, leaving the outside done before the center reaches a safe temperature.
How do you keep oil-free baked chicken sauté juicy without adding oil?
To keep oil-free baked chicken sauté juicy, avoid overcooking it and cut the chicken into evenly sized pieces. Adding vegetables such as bell pepper or onion can bring moisture to the pan, and briefly resting the cooked chicken helps retain its juices.
What temperature should oil-free baked chicken sauté reach to be safe?
Oil-free baked chicken sauté is safe when the thickest chicken pieces reach an internal temperature of 165°F (74°C). Check with a food thermometer, since color alone does not reliably show whether chicken is fully cooked.
Can oil-free baked chicken sauté be made ahead for meal prep?
Yes, oil-free baked chicken sauté works well for meal prep. Cook it fully, divide it into shallow airtight containers, and refrigerate promptly; keep sauces or crisp toppings separate so the chicken does not become soggy.
Can you freeze oil-free baked chicken sauté?
Yes, you can freeze oil-free baked chicken sauté in an airtight, freezer-safe container once it has cooled. For better texture, freeze it without fresh salad toppings, then thaw it in the refrigerator before reheating.
What vegetables go best in oil-free baked chicken sauté?
Bell peppers, onions, mushrooms, and zucchini pair well with oil-free baked chicken sauté. Cut firmer vegetables smaller than quick-cooking ones so they soften at a similar pace, and avoid overcrowding the pan, which can make the dish steam rather than brown.
What sauce can you serve with oil-free baked chicken sauté?
Yogurt-garlic sauce, lemon-herb yogurt, or a tomato-based sauce works well with oil-free baked chicken sauté. Serve the sauce on the side or spoon it on after baking to keep the chicken's seasoned surface from becoming watery.
How is oil-free baked chicken sauté different from stovetop chicken sauté?
Oil-free baked chicken sauté cooks in the oven, while stovetop chicken sauté is usually cooked in a hot pan and often uses oil. The oven method needs less hands-on stirring, but it may produce less browning unless the chicken is spread out in a single layer.
What should you serve with oil-free baked chicken sauté?
Oil-free baked chicken sauté pairs well with rice, roasted potatoes, couscous, or a green salad. Choose a grain or potato for a more filling meal, or serve it with extra vegetables when you want a lighter plate.
Oil-Free Baked Chicken Sauté Vitamins & Minerals
Vitamins
B3
20.55mg · 128% DV
B6
0.9mg · 53% DV
B5
1.5mg · 30% DV
B12
0.45µg · 19% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
342mg · 49% DV
Zinc
1.5mg · 14% DV
Potassium ⭐
384mg · 11% DV
Sodium
111mg · 5% DV
Oil-Free Baked Chicken Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Baked Chicken Sauté
To burn the 248 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oil-Free Baked Chicken Sauté?
Oil-Free Baked Chicken Sauté is a lighter take on chicken sauté, made with bite-sized chicken pieces cooked in the oven without added oil. Depending on the recipe, it may include onion, peppers and seasonings. Baking lets the chicken cook in its own juices and develop a lightly browned surface.
Serve it as a main with rice, grains or roasted vegetables; a crisp salad also makes a natural pairing. Its nutritional profile is notably protein-forward: it provides 31 g of protein per 100 g. For an easy, balanced plate, add plenty of vegetables and season to taste. The chicken can also be cut smaller and tucked into a wrap or served over a grain bowl.
How Nutritious Is Oil-Free Baked Chicken Sauté?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oil-Free Baked Chicken Sauté Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oil-Free Baked Chicken Sauté Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Baked Chicken Sauté Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oil-Free Baked Chicken Sauté Fat Profile
SATURATED
1.5g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.