Sheet Pan Chicken Fajitas – WellPlated.com
This easy Sheet Pan Chicken Fajitas recipe gives you the taste of sizzling fajitas, without the fuss of standing over the stove! Toss chicken, bell peppers, and onions together with lime and an easy seasoning blend, bake everything together, then pile into tortillas with your favorite toppings for a quick weeknight meal.
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A restaurant favorite in convenient sheet pan dinner form!

You know that feeling when the table next to you orders fajitas, and you crave them the moment they arrive in their sizzling glory? Now you can create the experience at home, but without all the spatters at the stove!
While traditional fajitas are pan-fried, that’s certainly not the only way to enjoy them. In the summer, I love Grilled Chicken Fajitas, and the rest of the year, I’m all about the convenience of this oven version.
- This recipe clocks in at 30 minutes, with just 10 minutes of prep time. And the rest is hands-off cooking in the oven!
- Fajitas are family-friendly because everyone can assemble them however they like. Cheese and more cheese for the kids, a generous dollop of Guacamole for you!
- The thing I love most about this sheet pan chicken fajitas recipe, though, is its versatility. Stuff the veggies and chicken into burritos, use it in a Burrito Bowl, or add it to quesadillas with lots of melty cheese. (The same goes for Shrimp Fajitas and this Steak Fajita Recipe!)

Key Ingredients
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
- Chicken. Use boneless, skinless chicken breasts to keep it easy.
- Vegetables. We’re going traditional here with bell peppers (any colors that strike your fancy) and red onion.
- Limes. The bright hit of acidity that makes the flavor of fajitas pop.
- Seasonings. Chili powder, garlic powder, ground cumin, kosher salt, onion powder, and cayenne pepper if you’d like.
- For Serving. Tortillas, sour cream or plain Greek yogurt, Cilantro Lime Crema, shredded cheese, diced avocado or guacamole, and fresh cilantro.


What to Serve with Sheet Pan Chicken Fajitas


With roasted onions and peppers and tender chicken, easy sheet pan chicken fajitas are a family-friendly weeknight meal done in 30 minutes!
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- 2 small/medium boneless, skinless chicken breasts lightly pounded into an even thickness (about 1 1/4 pounds)
- 2 large bell peppers red, yellow, green, or orange, seeded and sliced into ½-inch strips
- 1 red onion halved and sliced into ½-inch strips
- 2 small limes
- 2 tablespoons olive oil
- 1 tablespoon chili powder
- 2 teaspoons garlic powder
- 1 ½ teaspoons ground cumin
- 1 ½ teaspoons kosher salt
- 1 teaspoon onion powder
- ⅛ to ¼ teaspoon cayenne pepper optional
For Serving
- Flour or corn tortillas
- Sour cream or plain Greek yogurt
- Shredded cheese
- Diced avocado or guacamole
- Fresh cilantro
-
Preheat your oven to 425°F. Lay the chicken breasts on a large work surface and cover with plastic wrap or parchment to keep things tidy if you like. With a mallet (or your fist) gently pound the breasts into an even thickness so they’re around ½- to ¾-inch thick.
-
Lay the sliced bell peppers and red onion on one side of the baking sheet and the pounded chicken breasts on the other.
-
Juice one of the limes over the chicken and the other lime over the vegetables.
-
Drizzle the vegetables with 1 tablespoon of the olive oil and the chicken with the other.
-
In a small bowl, stir together the chili powder, garlic powder, cumin, salt, onion powder, and cayenne (if using). Sprinkle evenly over the chicken and veggies. Toss until everything is evenly coated, rubbing the chicken on both sides with oil and spices.
-
If the pan is very crowded (which, unless you are using an oversize pan, it probably will be), move about two-thirds of the vegetables over to a second sheet pan. Spread the vegetables into an even layer and ensure the chicken breasts aren’t touching.
-
Roast the chicken and vegetables for 15 to 25 minutes, until chicken is cooked through and registers 165°F on an instant read thermometer (the timing will vary based on how thin you’ve pounded the chicken). With tongs, toss the vegetables once halfway through.
-
During the last 5 minutes of baking, wrap the tortillas in foil and pop them into the oven with the chicken to warm.
-
Let the chicken rest a few minutes, then cut into thin slices. Serve the filling inside the tortillas with fresh cilantro and any desired toppings.
- TO STORE: Transfer leftovers to an airtight container and refrigerate for up to 3 days.
- TO REHEAT: Warm the fajitas in a skillet coated with nonstick spray over medium-low heat, or heat in the microwave until warmed through.
- TO FREEZE: Freeze sheet pan chicken fajitas in an airtight container or freezer bag for up to 2 months. Thaw in the refrigerator before reheating.
Serving: 1 of 4Calories: 114kcalCarbohydrates: 12gProtein: 2gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 0.3mgSodium: 913mgPotassium: 309mgFiber: 3gSugar: 5gVitamin A: 3204IUVitamin C: 112mgCalcium: 32mgIron: 1mg
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High-Protein Pumpkin Bagels (one bowl, no yeast!)
Welcome to AK Pumpkin Week 2025! If you’ve been following AK for awhile, you know my love for pumpkin runs very deep (yes, I have over 40 pumpkin recipes). Each fall I love sharing sweet and savory recipes, new and updated, so that you can get your pumpkin party on all season long.
We’re kicking this week off with my brand new, easy high protein pumpkin bagels filled with nutrient-dense ingredients and baked up in just over 30 minutes. And there’s no yeast and no boiling involved. That’s right, you can have fresh, perfectly sweet and chewy pumpkin bagels for breakfast in no time!
These babies will have your house smelling heavenly. Add your favorite bagel toppings and spreads, and enjoy with a cup of coffee or my homemade pumpkin spice latte for the best fall morning.
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Pumpkin bagels with a nutritional twist
You know I’m all about taking a recipe and creating a more nourishing, nutrient-dense version of it that’s still absolutely delicious, which is exactly what I did with these pumpkin bagels. They’re loaded with:
- Vitamin A and vitamin C thanks to the real pumpkin puree baked right in
- Fiber and whole grains from the whole wheat flour
- Omega-3s, fiber & protein from flaxseed meal
- And protein and calcium from creamy Greek yogurt
Ingredients you’ll need to make these pumpkin protein bagels
Although making bagels from scratch can feel intimidating, these protein pumpkin bagels are made with SUPER simple pantry staples and there’s no yeast involved! Here’s what you’ll need:
- Yogurt: be sure to use a 2% or whole-milk plain Greek yogurt, which will give the bagels moisture and that boost of protein. Regular yogurt will be too thin.
- Pumpkin puree: yes, we’re mixing in the real deal pumpkin puree here! Feel free to use store-bought OR learn how to make your own from an actual pumpkin HERE.
- Sweetener: you’ll add a little honey or pure maple syrup to the dough for the perfect amount of sweetness.
- Flour: we’re using a mix of all-purpose flour and white whole wheat flour (or whole wheat flour) to give the bagels the right texture.
- Flaxseed meal: as I mentioned, you’ll get another boost of fiber and protein from the flaxseed meal, plus omega-3s!
- Spices: bring out the pumpkin flavors with both pumpkin pie spice and cinnamon.
- Baking staples: don’t forget the baking powder and salt. That’s right, no yeast needed!
- Egg: you’ll need an egg to brush the bagels before baking so they get that beautiful golden top.
Try yummy mix-ins
I love to mix raisins or dried cranberries into the dough before baking because they add a little sweetness and pair well with the cinnamon. This is optional, but give it a try if you love a good cinnamon raisin bagel!
Can I make them gluten-free or dairy-free?
Unfortunately, no, I can’t recommend a gluten-free substitute for the flour in these pumpkin protein bagels, though these may work with King Arthur 1:1 gluten free all purpose flour. You could try a dairy-free Greek yogurt, but be sure it’s nice and thick like regular Greek yogurt!
How to make high protein pumpkin bagels
One bowl, no yeast, no boiling? Yes, these easy protein pumpkin bagels are a dream come true! Here’s how to make them:
- Mix the wet ingredients. Start by whisking together all of your wet ingredients in a large bowl until nice and smooth.
- Add the dry. Use a rubber spatula to start mixing all of the dry ingredients into the wet, then I find it easiest to mix the dough completely with clean hands.
- Form the bagels. Dust a surface with flour, divide the dough into 8 equal balls, then roll each ball into a rope. Join the ends of each “rope” to form each bagel.
- Brush, bake & devour. Place each bagel on a baking sheet lined with parchment paper, brush the tops with an egg wash, then bake them up until golden brown and puffed up.
Choose your bagel size
This recipe makes 8 smaller bagels, but you can absolutely make regular, bakery-style bagels by making 4 or 6 instead of 8!
Our favorite bagel toppings
What’s a bagel without the delicious toppings? Toast these high protein pumpkin bagels and try topping with:
Storing & freezing tips
- To store: let your pumpkin protein bagels cool completely, then store them at room temperature for up to 2 days in a paper bag or in a reusable zip-top bag. I recommend transferring to the fridge after 2 days.
- To freeze: I recommend slicing your bagels in half before freezing. Wrap your bagel halves in parchment paper or wax paper to separate them, then store them in a reusable zip-top bag in the freezer for up to 3 months. Thaw your bagel halves in the refrigerator before toasting and enjoying.
Tools you’ll need
Get all of my kitchen essentials here!
More pumpkin recipes you’ll love
Get all of my pumpkin recipes here, and my breakfast recipes here!
I hope you love these high protein pumpkin bagels! If you make them be sure to leave a comment and a rating so I know how you liked them. Enjoy, xo!


The
Ambitious Kitchen
Cookbook
125 Ridiculously Good For You, Sometimes Indulgent, and Absolutely Never Boring Recipes for Every Meal of the Day
High Protein Pumpkin Bagels


High-protein pumpkin bagels made with real pumpkin puree, protein-packed Greek yogurt, and plenty of cozy spices. These nutrient-dense pumpkin protein bagels bake in under 30 minutes and come out beautifully golden on the outside and perfectly chewy on the inside. Add dried fruit for extra sweetness, and top with a little butter and sea salt for a wonderful fall breakfast!
Ingredients
- Wet ingredients
- 1 cup (225 grams) 2% or whole-milk plain Greek yogurt (do not use regular yogurt)
- ¾ cup (180 grams) pumpkin puree
- 2 tablespoons honey (or pure maple syrup)
- Dry ingredients
- 1 ⅓ cups (160 grams) all purpose flour, plus more for dusting
- 1 cup (113 grams) white whole wheat flour (or whole wheat flour)
- 2 tablespoons flaxseed meal
- 1 tablespoon baking powder
- 2 teaspoons pumpkin pie spice
- 1 teaspoon ground cinnamon
- ¾ teaspoon kosher salt
- Optional mix-ins
- ½ cup (70 grams) raisins or dried cranberries
- Topping
- 1 large egg, lightly beaten for brushing
Instructions
-
Preheat the oven to 375 degrees F. Line a large baking sheet with parchment paper.
-
Mix the wet ingredients: In a large bowl, whisk together the yogurt, pumpkin puree and honey until well combined.
-
Add in the dry ingredients: Add the flour, whole wheat flour, flaxseed meal, baking powder, pumpkin pie spice, cinnamon, and salt. Mix with a rubber spatula until the ingredients begin to come together, then use clean hands to work the flour into the dough until it is well absorbed. You may need to use your hands to get the flour incorporated into the dough. If using the dried fruit, fold it into the dough or work it in with your hands. It’s normal for the dough to be sticky, but if it is overly sticky, add 1 to 2 tablespoons more flour.
-
Form the bagels: Lightly dust additional flour on a work surface. Divide dough in half, then divide each half into 4 equal balls (for a total of 8 balls total). Roll each ball into a rope about 7 to 8 inches long. Note: I find it helpful to roll out the ropes in a little bit of flour to prevent sticking to the surface! Join the ends of each rope to form a bagel and then transfer to the prepared baking sheet. Repeat with remaining dough balls, placing bagels at least 2 inches apart.
-
Bake: Brush the tops of the bagels very lightly with the egg wash. Bake the bagels for 20 to 25 minutes until slightly golden brown and the bagels have puffed up. Cool for at least 10 to 15 minutes before cutting into. I love these toasted with a little butter and flaky sea salt, or salted honey butter would be delicious!
Recipe Notes
To store: Allow the pumpkin protein bagels cool completely, then store them at room temperature for up to 2 days in a paper bag, or up to 4-5 days in a reusable zip-top bag.
To freeze: I recommend slicing your bagels in half before freezing. Wrap your bagel halves in parchment paper or wax paper to separate them, then store them in a reusable zip-top bag in the freezer for up to 3 months. Thaw your bagel halves in the refrigerator before toasting and enjoying.
Nutrition
Serving: 1bagelCalories: 184calCarbohydrates: 34.5gProtein: 7.5gFat: 2.3gSaturated Fat: 0.7gFiber: 3.8gSugar: 6.3g
Recipe by: Monique Volz // Ambitious Kitchen | Photography by: Eat Love Eats
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Dr. Hemali Tekani talks about how to lose weight after pregnancy.
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Hawaiian Chicken Meatballs with Pineapple
Juicy chicken meatballs in a creamy coconut sauce with chunks of pineapple, ginger, lime, and cilantro. It’s a sweet-savory, island-inspired dinner that’s perfect for a weeknight.

Chicken Meatballs with Pineapple
If you’re craving something sweet and savory for dinner, these easy Hawaiian Chicken Meatballs with Pineapple Coconut Sauce are a must-try. I make Asian chicken meatballs all the time, but this was my first time pairing them with a pineapple-coconut sauce, and Tommy gave it two thumbs up. While not a
traditional Hawaiian recipe, the mix of pineapple, soy sauce, and coconut milk gives that island-inspired flavor Americans often label as “Hawaiian,” making this a fun new spin on a family favorite.
Ingredients You’ll Need
Below is more info on the ingredients for the Hawaiian meatballs and sauce. See the recipe card below for the exact measurements.
Chicken Meatball Ingredients
- Binders: Panko breadcrumbs and an egg hold the ingredients together, preventing the meatballs from falling apart.
- Aromatics: Minced garlic, freshly grated ginger, and sliced scallions
- Salt seasons the meat and enhances its flavors.
- Ground Chicken: Use 93% lean ground chicken for a high-protein, low-fat option.
Pineapple Coconut Sauce Ingredients
- Coconut Milk is the creamy base.
- Low-Sodium Soy Sauce for a salty umami flavor
- Brown Sugar for a touch of sweetness
- Lime Juice for bright acidity
- Pineapple Chunks: For the best flavor and texture, use fresh pineapple.
- Cilantro for freshness
How to Make Hawaiian Chicken Meatballs
While the meatballs bake, whip up the coconut pineapple sauce. It only takes a few minutes! See the recipe card at the bottom for printable directions.



- Make the Meatballs: Mix all the ingredients except the chicken with a fork. Then, add the meat and combine it with the other ingredients. Adding the chicken last will prevent overmixing, which can make the meatballs tough.
- Bake chicken meatballs on a parchment-lined sheet pan at 400°F for 12 to 15 minutes.
- Make the Hawaiian Meatball Sauce: Combine all the sauce ingredients, except the cilantro, in a skillet and simmer over medium heat for 3 to 4 minutes.
- How to Serve: Toss the cooked meatballs in the sauce and garnish with cilantro.

Variations
- Swap panko with regular breadcrumbs.
- Gluten-Free Meatballs: Use gluten-free panko and swap soy sauce with tamari or coconut aminos.
- Meat Options: Substitute lean ground turkey, pork, or beef.
- What do I do with leftover coconut milk? You could make this Mango Coconut Chia Pudding or these Raspberry Coconut Chia Pudding Popsicles with the remaining milk.
- Sugar Substitute: Replace brown sugar with honey, or if you’re watching your carbs, you can omit it.
- Pineapple not in season? Use canned pineapple.
- Hate cilantro? Skip it!
- Add some heat: Simmer fresh, diced jalapeños with the sauce, or drizzle sriracha or chili crisp over your bowl.
Serving Suggestions
These Hawaiian chicken meatballs are versatile and pair well with many side dishes. Here are a few of my favorites:
- Steamed jasmine rice is a classic base to soak up all that creamy pineapple coconut sauce.
- Brown rice or quinoa is a heartier option with extra fiber.
- Cauliflower rice keeps it light and low-carb while still absorbing the sauce.
- Roasted or steamed vegetables, like broccoli, green beans, or snap peas, add crunch and color.
- Noodles, such as udon or soba, make a great base for an Asian fusion noodle bowl. Add some edamame and shredded carrots for a nutrition boost.

How to Meal Prep Meatballs
This Hawaiian meatball recipe is excellent for meal prep, providing a simple meal option during busy weeks. Double the recipe and then freeze it in one of two ways:
- If you plan to serve it for family dinner later, store the meatballs and sauce together in one large container or a gallon-sized bag. Then, make your side dish before serving.
- If you need quick lunches, freeze the meatballs and sauce in small containers. You can even freeze them with rice or quinoa so they are ready to eat when you thaw them later.
Storage
- Refrigerate the meatballs and sauce in an airtight container for 4 days.
- Freeze for 3 months.
- Thaw in the fridge overnight before reheating. Then, reheat in the microwave or on the stovetop until warmed through.

More Ground Chicken Recipes You’ll Love
Check out these five delicious ground chicken recipes for more dinner ideas to inspire your next meal!

Yield: servings
Serving Size: 4 meatballs with saucewith 1/3 cup sauce
-
Preheat the oven to 400°F, and adjust the oven rack to the middle position. Line a large, rimmed baking sheet with parchment paper or foil and set aside.
-
Place all of the meatball ingredients except the chicken (panko, egg, scallion, garlic, ginger and salt) in a medium bowl and mix well with a fork. Add the ground chicken and mix well using the same fork. Use wet hands to shape the mixture into approximately 16 meatballs.
-
Arrange the meatballs on the prepared baking sheet. Bake them until they are cooked through, about 12 to 15 minutes.
-
While meatballs cook, prepare the sauce.
-
Heat a large skillet over medium heat and add the coconut milk, soy sauce, brown sugar, lime juice, and pineapple. Simmer for 3 to 4 minutes to blend flavors.
-
When the meatballs are done, transfer the meatballs to the skillet and gently toss with the sauce and coat well. Cook another minute then garnish with cilantro.
Last Step:
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Serving: 4 meatballs with saucewith 1/3 cup sauce, Calories: 353 kcal, Carbohydrates: 17 g, Protein: 27.5 g, Fat: 20 g, Saturated Fat: 13 g, Cholesterol: 132.5 mg, Sodium: 822 mg, Fiber: 1.5 g, Sugar: 9.5 g
Turkey Barbacoa
Sharing this amazing slow cooker recipe from my friend Arsy!
Today, I’m so excited I get to share a recipe from a new ebook, Real Food Slow Cooker Recipes, written by my foodie blogger friend, Arsy Vartanian from Rubies & Radishes. Arsy and I first met through the Beautycounter world, and have become friends this past year. I love keeping up with everything she’s up to, and was so excited to hear about her new ebook. You really can’t beat a nutritious, delicious meal that only requires minimal prep. A few minutes chopping, sautéing, or blending, throw it in a slow cooker and get on with your day – dinner’s ready when you are!
Not only are all of Arsy’s dishes delicious, but each of the 70+ recipes included in the ebook use strictly Paleo ingredients — no grains, dairy, sugar, natural sweeteners, legumes or alcohol. Just nutrient-dense flavor and lean turkey protein in every comforting bite. I’ve mentioned before that I’ve really cleaned up my eating, no needless to say, all of these recipes are speaking my language.
There’s such a great variety of recipes in Real Food Slow Cooker Recipes – it’ll work for whatever you happen to have in your refrigerator. The recipe I’m sharing with you today is one that really popped out to me: Turkey Barbacoa. This easy recipe takes just a few minutes to throw together before it hits the slow cooker. Plus, it includes some of my favorite savory ingredients like onions, salt, cumin, turkey drumsticks or thighs, and tomatoes. Before you know it, the kitchen will be filled with the amazing smell of this nutritious protein option.
Turkey Barbacoa
- 2 tablespoons sesame seeds
- 1 18-ounce jar plum tomatoes
- 6 cloves garlic, minced
- 1 large onion, chopped
- 1 tablespoon sea salt
- 1?2 cup chicken broth
- 1 teaspoon cumin
- 6 ancho chilies, seeds removed OR 4 dried pasilla and 4 guajillo peppers, stem and partial seeds removed
- 4 turkey drumsticks OR 2 turkey drumsticks and 2 turkey thighs
- Toast sesame seeds in a pan over medium heat for 3 to 5 minutes.
- Place seeds in a food processor. Heat up pan to medium-high heat and add tomatoes, garlic, onion and salt.
- Cook, stirring occasionally for 5 minutes.
- Transfer this mix to the food processor. Add the chicken broth and cumin.
- After the peppers are seeded, place in food processor and blend until it becomes a sauce.
- Place turkey in a slow cooker and pour the sauce over it. Cook on low for 6 hours. Remove turkey from the sauce and place in a separate bowl.
- Shred turkey in a separate plate/bowl and not over the sauce to avoid small bones falling in. Once done, transfer to the sauce and mix. Cook in saucepan to thicken.
I also love serving this with limes, grain-free or corn tortillas, and a little hot sauce or salsa. I also love using the filling to make tacos or shred onto my salads. It’s a lean protein option with great flavor that can take any of your favorite Mexican dishes to the next level. It’s no-stress slow cooking at its best.
Please let me know if you give it a try!
xoxo
Gina
Follow me for more Slow Cooker Recipes! @fitnessista on Instagram
Can you lose weight in a calorie deficit?
Can you build muscle in a calorie deficit? Learn how to lose fat, improve body composition, and preserve muscle while losing weight.
Hi friends! How was the weekend? I hope you had a great one! It was Liv’s school acution, which was a lot of fun, and we also had the usual things like basketball games, mass, and dinner with the fam. I roasted in my sauna blanket and watched The Voice. The Pilot came home after a long trip, so we were glad to have our favorite guy back!
Today’s blog post topic is a beefy one, and a question I get asked often:
Can You Build Muscle In A Calorie Deficit
If you have ever tried to lose weight, you know there are sooooo many methods promising results: intermittent fasting, low-carb plans, points systems, meal replacement shakes, juice cleanses, and the classic calorie deficit.
When I first learned about the concept of a calorie deficit as a trainer, I saw how effective it can be for fat loss. But I also noticed that many women who cut calories aggressively ended up losing not only fat, but also valuable muscle mass.
This is important because muscle is metabolically active tissue. It improves your body composition, supports hormone health, increases resting energy expenditure, and makes everyday activities easier. Building more muscle helps you burn more calories at rest and sustain your results.
A question I hear often is:
“Can you actually build muscle while losing fat in a calorie deficit?”
Today I wanted to answer this popular question, chat about what a calorie deficit is, how it works for fat loss, and what it really takes to build or maintain muscle while losing fat.
What Is Calorie Deficit
A calorie deficit happens when you consume fewer calories than your body needs to maintain its current weight.
Your body has a maintenance calorie level: the amount of energy required each day to keep you alive and active without gaining or losing weight. When you consistently eat below that level, your body draws on stored energy such as body fat to make up the difference.
For example: if your body burns 2,000 calories per day but you consume 1,500 calories, you create a 500-calorie deficit. Over time, this energy gap can lead to weight loss, ideally by mobilizing fat stores.
How Does A Calorie Deficit Work
Creates an Energy Gap
A calorie deficit forces the body to draw on stored energy – primarily body fat but sometimes lean tissue – to meet daily needs.
Affects Body Composition
While a deficit promotes fat loss, it can also lead to muscle loss if protein is inadequate or if you are not performing resistance exercises. Preserving muscle is KEY to achieving a lean, strong look rather than simply becoming smaller.
Impacts Performance and Recovery
Severe deficits can reduce energy levels, hinder performance in resistance training, and slow recovery. This can make it harder to keep or build muscle in a calorie deficit.
Can You Gain Muscle In A Calorie Deficit
Gaining significant new muscle typically requires a slight calorie surplus along with progressive overload and recovery.
However, some people can build muscle while losing fat under specific circumstances:
Beginners or those returning to training: The body responds quickly to resistance training, even without a surplus.
Individuals with higher body fat: Stored energy can help fuel some muscle gain while losing fat.
For experienced lifters, the main goal in a deficit should be maintaining existing muscle while losing fat, not expecting large amounts of new muscle growth.
How To Build Muscle In A Calorie Deficit
To maximize your results, focus on the following fundamentals:
Prioritize Protein Intake
Adequate protein supports muscle repair and retention. Most research suggests aiming for 0.7–1 gram of protein per pound of body weight each day, spread evenly across meals. Please keep in mind that protein goals varies depending on goals; for longevity, you actually need less protein than you think, but for body composition, you may need a little more.
For recipe inspiration, check out my high protein meal prep ideas to help you consistently meet your protein intake targets.
Focus on Resistance Training
Resistance training is essential to signal your body to preserve and potentially grow muscle while losing fat. Incorporate lifting weights, body weight exercises, or resistance bands 3–4 times per week. Emphasize compound movements – such as squats, deadlifts, rows, and presses – to engage large muscle groups.
Use Progressive Overload
Continue to challenge your muscles by gradually increasing weight, repetitions, sets, or slowing the tempo. This ongoing stimulus tells your body that the muscle tissue is necessary and should be preserved even during fat loss. I have a podcast about progressive overload here.
Avoid Aggressive Calorie Cuts
A moderate calorie deficit of about 250–500 calories per day is generally enough to support steady fat loss while maintaining energy for resistance exercises and recovery. Larger deficits may increase the risk of muscle breakdown. Also, this is one of the many reasons why it can be beneficial to work with a professional for body composition or fat loss goals.
When many of my clients first come to me, they’re not eating enough and their hormones aren’t happy; if we did a cut, it wouldn’t do anything. (Also, I won’t suggest a cut for someone who is only eating 1200 calories per day.) We have to focus on lifestyle foundations, rebuild their metabolism through reverse dieting, and then when we finally cut, the results are AMAZING. If you’ve already been at a deficit and plateued, a bigger cut isn’t going to work. The body needs to feel safe and nourished before it can start to lose weight/fat.
Prioritize Recovery and Sleep
Muscle repair and growth occur during rest. Aim for 7–9 hours of quality sleep each night and take at least one or two rest days weekly. Proper recovery also supports hormone balance, which is important when building muscle while losing fat.
Focus on Nutrient Quality
Fuel your body with whole foods: lean protein, complex carbohydrates, healthy fats, fruits, and vegetables. Prioritize eating enough protein at each meal to help preserve muscle mass, and use carbs strategically around workouts to maintain performance.
What Is The Best Calorie Deficit To Lose Fat And Gain Muscle
The best calorie deficit is one that is moderate and sustainable. For most women aiming to lose weight and improve body composition, a 250–500 calorie daily deficit – combined with high protein intake and consistent resistance training – can be effective, depending on what they’re currently doing.
This approach typically supports a fat loss rate of about 0.5–1 pound per week while minimizing muscle loss and maintaining workout intensity.
If you have wondered “Can you build muscle in a calorie deficit?” the answer is that it is possible under certain conditions. Beginners, those with higher body fat, or people returning to consistent resistance training may see gaining muscle while leaning out.
For others, the realistic focus should be to preserve muscle while losing fat. By using a moderate calorie deficit, prioritizing gram of protein targets, training with progressive resistance exercises, and getting adequate recovery, you can improve your body composition – less fat, more muscle, and better overall performance.
If you’re looking for a guide to help you with your body composition goals, I have something on the way for you. Just comment below and type ME and I can add you to the interest list!
xo
Gina
Careers in Nutrition & Dietetics
This video explains what registered dietitian nutritionist do and how they help people improve their health with food and nutrition.
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20 Minute Thai Coconut Dumpling Soup
20 Minute Thai Coconut Dumpling Soup
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What Is the KETO DIET? — Everything You Need To Know About a Keto Diet for Beginners | Doctor ER
What Is the KETO DIET? — Everything You Need To Know About a Keto Diet for Beginners | Doctor ER. Doctor Wagner explains keto diet basics, ketogenic diet, ketosis, keto diet meal plan, keto diet plan for weight loss, keto diet before after, easy keto diet recipes, keto snack, keto diet results, keto meals, keto benefits, keto food, how to start keto for beginners, and many more keto tips. Is the keto diet healthy? How do you eat a keto diet? Keto diet is bad? Can you lose belly fat fast from losing weight on keto diet? Questions about keto explained and ketosis explained by a real doctor. The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits. Have you tried the keto diet? What has your keto diet experience been? Let Doctor Wagner know in the comments below if you’ve ever tried the keto diet or your other fast loss diet reviews.
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LINKS & REFERENCES:
The Ketogenic Diet: A Detailed Beginner’s Guide to Keto | Healthline
https://www.healthline.com/nutrition/ketogenic-diet-101
16 Foods to Eat on a Ketogenic Diet | Healthline
https://www.healthline.com/nutrition/ketogenic-diet-foods
Should you try the keto diet? | Harvard Health Publishing
https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
A keto diet for beginners | Diet Doctor
https://www.dietdoctor.com/low-carb/keto
Keto Diet | US News
https://health.usnews.com/best-diet/keto-diet
The Ketogenic Diet: Evidence for Optimism but High-Quality Research Needed | J Nutr.
https://pubmed.ncbi.nlm.nih.gov/31825066/
Ketogenic Diet | StatPearls Publishing
https://www.ncbi.nlm.nih.gov/books/NBK499830/
Advantages and Disadvantages of the Ketogenic Diet: A Review Article | Cureus.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480775/
The ketogenic diet: Pros and cons | Atherosclerosis.
https://pubmed.ncbi.nlm.nih.gov/31805451/
Long-term effects of a ketogenic diet in obese patients | Exp Clin Cardiol.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
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