can you cook chicken with cooking spray

Can You Cook Chicken with Cooking Spray?

When it comes to preparing healthy and delicious meals, many people turn to chicken as a protein-packed option. However, preparing chicken can be a bit tricky, especially if you’re looking to avoid excess calories and fat. One of the most common ways to cook chicken is by using oil, but this can add unnecessary calories and increase the fat content of your meal. So, can you cook chicken with cooking spray instead? In this article, we’ll explore everything you need to know about preparing chicken with cooking spray.


It’s no secret that cooking with oil can quickly add up in terms of calories and fat content. In fact, just one tablespoon of oil contains around 120 calories and 14 grams of fat. While some fats are healthy and necessary for our bodies, too much can lead to weight gain and other health issues.

If you’re looking for an alternative to using oil when cooking your meals, cooking spray is a great option. Cooking spray is typically made from vegetable oil that has been combined with lecithin (a type of emulsifier) and sprayed out of an aerosol can. It’s a convenient and easy-to-use option that can help you reduce calorie and fat intake while still enjoying delicious meals.

What is Cooking Spray?

Cooking spray is a type of oil spray that comes in an aerosol can. It’s made from vegetable oil that has been combined with an emulsifier such as lecithin or mono- and diglycerides. These additives help to give the cooking spray its unique texture and consistency.

Cooking sprays typically come in two varieties: those made with propellants such as butane or propane, and those that use air pressure to dispense the oil. While both are generally considered safe for use in cooking, propellants can sometimes leave a residue on your cookware and food.

When it comes to choosing a cooking spray, there are a few different types available in the market. Some popular options include:

  • Canola oil spray
  • Vegetable oil spray
  • Olive oil spray
  • Coconut oil spray
  • Avocado oil spray

Choosing the right type of cooking spray largely depends on your personal preferences and what you plan on using it for. Each type of cooking spray has its own unique flavor and nutritional properties, so be sure to read the label carefully before making your selection.

Nutritional Benefits of Using Cooking Spray

One of the primary benefits of using cooking spray instead of oil is that it can help you reduce calorie and fat intake. By using just a small amount of cooking spray, you can still achieve the same non-stick qualities as traditional oils without adding unnecessary calories and fat.

For example, just one tablespoon of olive oil contains around 120 calories and 14 grams of fat. In comparison, one serving (usually about a second-long spritz) of canola oil cooking spray contains only about five calories and less than one gram of fat.

Using cooking spray can also offer other health benefits. For example, many types of cooking sprays are made with heart-healthy oils such as canola or olive oil that contain healthy unsaturated fats.

How to Cook Chicken with Cooking Spray?

If you’re new to cooking with cooking spray, it might take some practice to get the hang of things. However, once you’ve learned how to use it properly, cooking with cooking spray can be a convenient and healthy way to prepare your meals.


When baking chicken with cooking spray, there are a few easy steps you can follow to help ensure that your chicken turns out moist and flavorful:

  1. Preheat your oven to the desired temperature. Generally, chicken should be baked at around 375-400 degrees Fahrenheit.
  2. Prepare your chicken by seasoning it with salt, pepper, or your favorite spices.
  3. Coat a baking dish or sheet with cooking spray.
  4. Add the chicken to the baking dish or sheet and brush lightly with additional cooking spray.
  5. Bake for the appropriate amount of time based on the thickness and size of your chicken pieces. Generally, chicken should be cooked for between 20-40 minutes depending on these factors.

When using cooking spray to bake chicken, it’s important not to over-spray your dish or sheet as this can leave a residue and affect the taste of your food.


To grill chicken using cooking spray, follow these simple steps:

  1. Preheat your grill to medium heat (around 350-400 degrees Fahrenheit).
  2. Prepare your chicken by seasoning it with salt, pepper, or your favorite spices.
  3. Gently coat both sides of your chicken pieces with cooking spray.
  4. Place the chicken on the grill and cook for about six minutes per side. Be sure to avoid flare-ups by keeping a close eye on your grill and moving your chicken away from direct heat if necessary.
  5. Once your chicken is fully cooked, remove it from the grill and allow it to rest for a few minutes before serving.

When grilling with cooking spray, it’s important to avoid spraying too much cooking spray onto your grill as this can cause flare-ups that may burn your chicken.


If you prefer to pan-fry your chicken, using cooking spray is an excellent way to reduce the fat content of this cooking method. Here’s how to do it:

  1. Heat a non-stick skillet over medium heat.
  2. Add a light coating of cooking spray to the skillet.
  3. Prepare your chicken by seasoning it with salt, pepper, or your favorite spices. You can also dip each piece in egg or milk and then coat with breadcrumbs for a crispy crust.
  4. Gently place the chicken into the skillet and cook for about seven minutes per side or until fully cooked throughout.
  5. Remove your chicken from the skillet and serve immediately.

When pan-frying chicken with cooking spray, it’s important to avoid over-spraying your skillet as this can affect the taste and texture of your food. Instead, aim for a light coating that will help prevent sticking without adding extra calories or fat.

Frequently Asked Questions About Cooking with Cooking Spray

If you’re new to cooking with cooking spray, you may have some questions about how to use this ingredient effectively. Here are a few common questions that people often ask:

Can you cook any type of meat with cooking spray?

Yes, you can certainly use cooking spray to cook a variety of meats including beef, pork, and fish in addition to chicken. Just be sure to follow the appropriate cooking methods for each type of meat and use the appropriate seasoning.

Is it normal for food items not to brown when cooked with cooking spray?

Yes, this is a common issue that people sometimes have when using cooking spray as opposed to traditional oils. To help your food brown better, you can try using an oil-based cooking spray or applying your spray in small quantities.

How long does it take to cook chicken using cooking spray?

The exact amount of time required to cook chicken will depend on a variety of factors including the thickness of your meat, the temperature of your oven or grill, and the specific recipe you’re using. In general, most chicken recipes should take about 20-40 minutes to cook through.


Cooking with cooking spray is a great way to prepare healthy and delicious meals without adding unnecessary calories or fat. Whether you’re baking, grilling, or pan-frying your chicken, cooking spray can be an effective alternative to traditional oils that health-conscious cooks can appreciate.

With a little bit of practice and experimentation, you’ll soon discover how easy and convenient it can be to use cooking spray as an ingredient in your favorite recipes. Remember to choose the right type of cooking spray for your needs, avoid over-spraying or under-spraying your dishes, and always use safe cooking practices when handling hot surfaces or ingredients.

If you have any questions or insights about using cooking spray in your kitchen, please feel free to share them in the comments below!

#### Can cooking spray be used to cook chicken?
Yes, definitely. Using cooking spray to cook chicken is not only healthy but also a great way to reduce fat intake.

#### What type of cooking spray should I use for chicken?
It is recommended to use cooking sprays that have a high smoke point such as grapeseed, canola, or avocado oil. These sprays are perfect for high-temperature cooking and won’t leave an unpleasant aftertaste.

#### How do I prepare the chicken before using cooking spray?
Wash the chicken thoroughly and remove any excess fat before applying the cooking spray. Also, you can season your chicken with your preferred spices or herbs for added flavor.

#### Is it okay to solely rely on the cooking spray when baking chicken in an oven?
Yes, it’s okay. However, cooking spray can make your chicken quite dry when used alone. It’s better to add some olive oil or butter in small amounts while basting during baking to keep it moist and flavorful.

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