Rotisserie chicken is often a staple for busy people looking for a quick and convenient meal. It’s hot and ready to eat, making it an easy choice. But you’re probably wondering: is rotisserie chicken healthy?
I’m Jamie, Registered Dietitian and big fan of realistic healthy eating.
In this blog post, we’ll explore the nutritional profile, health benefits, and potential drawbacks of rotisserie chicken.
This post may contain affiliate links.
What’s the deal with rotisserie chicken?
Rotisserie chickens are whole birds that are skewered on a metal rod and then slowly turned as its cooked in a hot oven. As the bird keeps turning, the juices baste the bird and the meat is cooked very evenly. The resulting chicken meat is juicy and flavorful.
You’ll often find rotisserie chickens hot and ready to eat at your local grocery store from Costco to Whole Foods, making them a really convenient option for busy people or those who don’t love cooking.
Recent social media “experts” have claimed that rotisserie chicken isn’t the best option, so let’s get into it.
Nutritional Breakdown of Rotisserie Chicken
Store-bought rotisserie chicken is very similar to a homemade roast chicken with a few key differences. Here, we’ll compare a rotisserie chicken with a traditional whole roasted chicken and chicken breast.
Keep in mind, these are just estimates. Actual preparation methods and seasonings will vary widely.
| Rotisserie chicken (3 oz.) | Whole roasted chicken (3 oz.) | Chicken breast (3 oz.) | |
| Calories | 180 | 190 | 134 |
| Fat | 10g | 11g | 2.7g |
| Saturated fat | 2.7g | 3.2g | 0.8g |
| Sodium | 331mg | 62mg | 40mg |
| Carbs | 0g | 0g | 0g |
| Protein | 22g | 20g | 26g |
As you can see, there’s not much difference between the two with the exception of sodium, and that’s because store-bought rotisserie chickens tend to be significantly higher in sodium. For example, an average rotisserie chicken has 331 mg of sodium vs about 62 mg in a homemade roasted chicken.
Whether you buy one from the store or make a whole chicken at home, both options are a great source of lean protein. A standard serving size of about three ounces of rotisserie chicken or homemade roasted chicken will both contain around 20 grams of protein.
Chicken, including rotisserie chicken, is also packed with important vitamins like vitamin B6 and B12, along with minerals such as phosphorus and selenium.
Nutritional values of rotisserie chicken or homemade roast chicken will vary depending on preparation methods and seasoning, as well as if you’re choosing light or dark meat. Dark meat is a bit higher in fat and calories than light meat.
The bottom line: you’ll find the same nutrients and lean source of protein in rotisserie birds that you’ll find if you roast a whole bird at home. Be mindful of the high sodium levels if that’s important for you, but rotisserie chickens can still be a healthy choice for many people.
While a fully home-cooked meal is usually most nutritious, sometimes shortcuts can make your diet healthier in the long run by keeping you consistent.
Health Benefits of Rotisserie Chicken
One of the biggest pros of rotisserie chicken is that its a great source of protein. Protein plays important roles for bodily functions including muscle repair, hormone production, and immune support. Protein is also essential for staying full and satisfied after your meal, a key component to weight maintenance.
Rotisserie chicken is a great idea for a convenient protein option that can be easily incorporated into various meals, from salads to sandwiches to a roast chicken meal with mashed potatoes and veggies.
In addition to protein, rotisserie chicken provides significant amounts of B vitamins, particularly B6 and B12, which play vital roles in energy metabolism and neurological function. Minerals like phosphorus contribute to strong bones and teeth, while selenium acts as an antioxidant, helping to protect cells from damage.
And let me say one more time, the convenience factor of rotisserie chicken cannot be overstated. If you ask me, it’s truly where the value of a rotisserie chicken really comes in!
For busy individuals, having a ready-to-eat meal option can encourage healthier eating habits by reducing the temptation to opt for fast food or less nutritious alternatives.
Potential Drawbacks of Rotisserie Chicken
Despite its many benefits, rotisserie chicken isn’t without its drawbacks. One common concern is the high sodium content found in many store-bought versions. Sodium is used both for flavor and as a preservative, but excessive intake can contribute to high blood pressure and other health issues.
If you’re concerned about the sodium, check the label or ask a store clerk if they have the nutrition facts. Different stores will have a wide range of sodium levels per chicken based on how they prepare it.
Another common concern is the presence of additives and preservatives. Some store-bought rotisserie chickens may use these to extend shelf life, which can be an issue for those looking to consume more natural foods.
For example, rotisserie chickens often include ingredients like sodium phosphates, carrageenan, other salt solutions and maltodextrin. Additives are used to keep the poultry fresh, tender and juicy as well as fend off bacterial growth. You’ll also see chickens injected with chicken broth or something similar.
While these additives are regulated and generally considered safe, those who prefer to avoid them may want to double check labels or make their own rotisserie chicken at home.
Additionally, the specific meat you choose and the preparation and flavoring of rotisserie chicken can contribute to excess fat and calories. Skipping the skin is one easy way to cut down on these, as most of the added fats are found there. White meat is also generally leaner.
Rotisserie chicken cost
Store bought rotisserie chicken generally costs more than a fresh, raw chicken, but the convenience of having a ready-to-eat meal can save you significant time and effort.
At my local grocery stores, a rotisserie chicken ranges from $7-10 depending on where you shop, but it’s important to note that a rotisserie chicken is typically about half the size of a regular raw chicken.
A whole raw chicken is typically around $7-10, but the chicken is usually at least double the size of a rotisserie chicken. That means you’re paying around double for a pre-cooked rotisserie chicken.
An exception to the costlier rotisserie chicken is the famous Costco $5 roasted chicken. Known as a “loss leader,” Costco sells it at a very low price to entice customers into the store, banking on additional purchases to cover the low markup. And it works: one report claims that Costco sold an astounding 137 MILLION rotisserie chickens in 2023.
Speaking of Costco rotisserie chickens, let’s discuss whether or not they’re a good option.
Is Costco Rotisserie Chicken Healthy?
Costco rotisserie chicken is very similar to any other rotisserie chicken. While there may be some additives and preservatives, they’re generally safe in the amounts consumed. Costco chickens are inexpensive, convenient, and a great source of an easy lean protein.
This is a popular debate that floats around social media about Costco chickens in particular, but there’s really not much to report. While a homemade roast chicken is arguably healthier, grabbing a Costco chicken every now and then is unlikely to make or break anyone’s health.
That said, if the thought of consuming these ingredients doesn’t sit well with you, consider looking for organic alternatives or cooking your own chicken at home, which allows for greater control over what goes into your meal.
Making Your Own Rotisserie Chicken
With the rise of new kitchen gadgets, making your own rotisserie chicken at home is easier than ever.
For example, this 7-in-1 Air Fryer has a rotisserie function. This allows you to season a whole chicken with your favorite spice blend and let the machine do the rest.
Making a rotisserie chicken at home allows you to roast a chicken without as much sodium. Plus, you have full control over ingredients.
A hot rotisserie chicken is always a mealtime favorite whether it’s made at home or store-bought, so it’s always a good choice in my book.
Ways to use your rotisserie chicken
Whether you grab one from the store or make one at home, rotisserie chicken is incredibly versatile. It truly is an easy mealtime favorite!
From topping salads to adding protein to pasta or using in sandwiches and wraps, the possibilities are endless. Leftover rotisserie chicken is also a great option for meal prep, offering a quick and easy protein source for lunches or dinners throughout the week. Pairing your chicken with whole grains and plenty of vegetables can help ensure a balanced, nutritious meal.
Here are a few of my favorite simple recipes to use rotisserie chicken for:
- Buffalo Chicken Tater Tot Casserole
- Healthy High Protein Buffalo Chicken Dip
- High Protein Cottage Cheese Chicken Salad
- Kale Chicken Salad with Parmesan and Lemon Vinaigrette
- Chicken Spinach Artichoke Soup
- High Protein Pizza
- Chicken Broccoli Cheddar Soup
For some bonus points, you can throw the bones into your soup pot or crock pot. Add one onion, halved, two carrots, and two stalks of celery, and cover with water. Simmer for a few hours and then strain for a batch of your own fresh chicken bone broth, and you can use it to make soups, stews, rice, and more.
That’s a wrap
The bottom line: rotisserie chicken is a convenient and nutritious meal option. It’s a great source of lean protein and it can be a really great time saver.
Sometimes having a convenient option that’s a little less ideal than homemade can be the difference between making a meal at home or grabbing takeout or fast food. When it comes to nutrition, the considerations of real life matter too- you don’t need to eat perfectly to eat “healthy”.
Rotisserie chicken is higher in sodium than homemade roast chicken, as well as higher in additives and potentially fat too. If these are a concern for you, make sure to read the labels and make a mindful decision around where you buy your chickens from. If you’re just saying goodbye altogether to processed foods, just make your own at home!
Inspired to explore more balanced meal options? I’d love for you to check out my Easy Balanced Bites E-Book. I love easy meals as much as you do, so it’s packed with 30 balanced recipes designed to help you maintain a nutritious diet without the hassle.
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