Store-bought rotisserie chicken might save the day when you need a quick dinner. But is rotisserie chicken good for you? Keep reading to see if the time-saving convenience is worth it!
At the end of a long day, your enthusiasm for cooking yet another dinner from scratch might be at an all-time low. And a sink full of dishes? Anything but that…but the cost of delivery is higher than ever and the nutrition in that takeout meal might not match up to your health goals.
Enter: the classic rotisserie chicken. It’s a perfectly cooked, hot and ready-to-eat dinner option available at grocery stores everywhere. But is rotisserie chicken healthy? It can be!
I’m Cara, a registered dietitian sharing facts about nutrition for the real world (not the ideal world). I’ll guide you through the pros and cons of this popular poultry option to help you feel informed and confident as you plan your meals. Let’s get to it!
Table of contents
Rotisserie Chicken 101
America has a deep love for all things chicken. In fact, chicken surpassed beef as our most popular protein in the 1990s, and we have not looked back (1). We eat more chicken than any other country – about 100 pounds per person – and only Brazil produces more chicken than we do (2, 3).
Of the billions of birds eaten in the US every year, nearly 1 billion are rotisserie chickens—that’s about 3 whole chickens per person (4, 5). If you’re debating whether or not to pick one up on your way home, you’ll be in good company!
What is Rotisserie Chicken?
Rotisserie chicken is a tried-and-true method of cooking a whole chicken that involves skewering the bird on a spit and slowly roasting it in a hot oven or over an open flame.
This cooking technique allows the chicken to cook evenly on all sides. The chicken stays moist and flavorful. Plus, this traditional cooking style yields a golden-brown skin that adds extra flavor if basted during cooking.
The convenience factor cannot be overstated either. Hot rotisserie chicken is ready-to-eat, cutting down on preparation time significantly. It’s versatile, with both white meat and dark meat that can serve as the base for various meals. Overall, roasted chicken is a lean source of protein. More on chicken nutrition next!
Rotisserie Chicken Nutrition Facts
When it comes to rotisserie chicken nutrition, a lot depends on who made it, how it’s seasoned, and what else you add.
Generally speaking, rotisserie chicken has fewer calories compared to fried chicken that is breaded before cooking. It’s also lower in fat. But it is higher in sodium than roasted chicken or baked chicken you might make at home.
Typically, a three-ounce serving of rotisserie chicken contains around 115 calories, with 24 grams of protein and only 2.5 grams of fat (5). This makes it an excellent source of lean protein, which is crucial for muscle repair and growth. Both white and dark meat provide B vitamins and important minerals like selenium, zinc, copper, phosphorus, and iron. Dark meat cuts like chicken thighs are even more nutritious than white meat cuts like chicken breast because of the higher levels of B12, zinc, and iron. Choline is another key nutrient found in chicken (and eggs!) which helps regulate mood, memory, and healthy brain development and function.
What About the Additives?
Perhaps you’ve heard claims or seen videos about additives or preservatives in rotisserie chickens. The internet is really good at making things sound scary, but in reality, these added ingredients help enhance flavor, extend shelf life, and retain moisture. Additives such as sodium-based preservatives, phosphates, and flavor enhancers are commonly used.
In 2021, Tom Super (Senior Vice President of Communications for the National Chicken Council) told Consumer Reports that, “Essentially, all rotisserie chickens are enhanced with a solution [injected into the bird] to keep the birds moist and tasty.” This is a similar process as prepping your Thanksgiving turkey before popping it into the oven. Without it, lean chicken can become dry, stringy, and taste pretty bland.
It’s natural to wonder about the safety of these additives but rest assured, they are approved by food safety authorities and are generally recognized as safe. The FDA and similar institutions have established substantial safety margins for their consumption, ensuring they are used at levels far below any that could pose health risks. Rotisserie chickens are a processed food, but that doesn’t automatically mean they’re “bad”.
If the presence of additives still leaves you uneasy, don’t worry! There are plenty of ways to reduce or eliminate them from your diet. Some stores offer organic rotisserie chicken options, which may have fewer or no additives compared to nonorganic plain chicken. Check the ingredients list on the package or ask a department manager for assistance if it’s not available.
P.S. If you’d like to take a deep dive into what processed foods are – without any fear-mongering – check out this post: What Exactly is “Processed Food?” A Dietitian Explains
Spotlight on Sodium
If there’s anything to potentially be concerned about with rotisserie chicken nutrition, it’s the sodium content. Plain chicken doesn’t have much sodium, so most of it comes from the injected solution, brine, or other seasonings.
Americans already eat a lot of salt, with most people eating far more than the recommended limit of 2300 mg per day. The sodium content for pre-cooked rotisserie chicken is highly variable. For example, Consumer Reports found that a 3-oz serving of rotisserie chicken from Sam’s Club had 550 mg of sodium. Costco chickens had 460 mg of sodium per serving. That’s much higher than options from Kroger (40 mg), Whole Foods (70 to 120 mg), or Wegmans (95 mg).
So is rotisserie chicken healthy? Well, if you’re trying to avoid foods with high sodium levels, maybe not. You’d be better off cooking chicken from scratch.
But rotisserie chicken can still be a healthy choice. There are other processed foods or restaurant meals that are much, much higher in sodium. It all just depends on your personal nutrition needs. If you have a family history of high blood pressure, heart disease, or other reasons to avoid excess salt in your diet, keep this in mind when planning your meals. You can experiment with cooking your own rotisserie chicken. It’s not as convenient and may take longer, but this method earns bonus points since you can control the amount of sodium and seasonings used.
Cost Considerations
Most rotisserie chickens cost around $10. But what’s the true value of a rotisserie chicken?
I think it depends on what’s most important to you. Everyone has a different budget and lifestyle. Plus, you might crave a home-cooked meal one day while opting for fast food or a restaurant meal when your schedule is too busy to cook from scratch.
Rotisserie chickens are an easy mealtime favorite because the cooking is already done. So dollar for dollar, they might appear to be about the same cost as uncooked chicken. But the savings might add up for your time and energy.
Even if rotisserie chickens cost a little more, it could be a good choice if you debone the chicken and make it into multiple meals. Using the leftover chicken over 2-3 days adds value, as does having a deboned chicken to make homemade chicken broth.
Is Rotisserie Chicken Sustainable?
When considering sustainability in modern farming, chicken emerges as a more environmentally friendly option compared to other animal proteins (6).
Producing chickens requires less land, water, and energy, which significantly reduces environmental impact. The carbon footprint of chicken is lower than that of beef or pork due to more efficient feed conversion rates—meaning chickens convert feed into meat more effectively than cattle or pigs. This efficiency minimizes the resources needed for chicken farming.
However, feed and water aren’t the only considerations for sustainability. Rotisserie chickens are almost always packaged in single-use plastic. Whether it’s a plastic bag with a zip-close top or a shell-top container, this plastic is rarely recycled and is most likely to end up in a landfill. There’s not much you can do about that; plastic packaging is a popular choice because it’s often cheaper, more light-weight, and sturdier than alternatives. But be mindful when buying rotisserie chickens because while you can’t avoid plastic, you can avoid food waste.
Here are some delicious meal ideas and food safety tips to show you how!
Easy Rotisserie Chicken Recipes
I always suggest looking for balanced meals that include protein (you’ll get this from your chicken), as well as fat and carbs. And don’t forget the veggies! If your meals tend to include all of these components, you’re much more likely to be healthy and satisfied.
Here are some of my favorite rotisserie chicken recipes for busy weeknights, relaxed weekends, and meal prep:
- Rotisserie Chicken Fried Rice For An Easy Weeknight Meal
- Chicken Flatbreads with Caramelized Onions and Blueberry-Balsamic Sauce
- Chicken Caesar Pasta Salad with Easy Homemade Dressing
- Creamy Curried Chicken Salad Sandwiches
And if you’re wondering what to serve on the side, try pairing these flavorful, simple recipes with your favorite chicken dinner:
- Quinoa Black Bean Salad with Cumin Lime Vinaigrette
- Craveworthy Caesar Salad with Creamy Homemade Dressing or 5-Ingredient Kale Caesar Salad (10-Minute Recipe)
- Massaged Kale Salad with Sesame Lime Dressing
- Easy Broccoli Slaw Salad with Apples and Walnuts
- Beans and Greens Pasta Salad
- Mixed Greens Salad with Yuzu Dressing
Rotisserie Chicken FAQs and Food Safety Tips
How long does rotisserie chicken last in the fridge?
The USDA recommends that you use up your leftover rotisserie chicken within 3-4 days (7). Avoid the danger zone between 40-140 degrees F by serving your rotisserie chicken hot and chilling it in the refrigerator for later use right away.
Can you freeze rotisserie chicken?
Yes!
It will be most useful if you let the chicken cool and remove the meat from the bones before storing it. I’d suggest freezing it in the portions that make sense for your household: smaller servings if you’re cooking for one, bigger portions if you’re cooking for a group.
Your frozen rotisserie chicken should stay tasty and fresh for up to four months, especially if you are careful to remove as much air from your packaging as possible.
When is the best time to buy a rotisserie chicken?
More grocery stores cook fresh, hot rotisserie chickens every couple of hours starting in the morning. They continue throughout the day until dinnertime. Look on the label for the cooking time to let you know when each chicken was cooked.
Typically, you get the best variety and freshest chickens during peak hours. Try shopping between 11:00 a.m. and 1:00 p.m. for lunch or 5:00 p.m. and 7:00 p.m. for dinner. However, you can always call your local grocery store to ask about their cooking schedule if you want to guarantee a fresh selection.
Are rotisserie chickens made with old chicken?
No, the rotisserie birds are totally different than the whole chickens in the display case in the meat department. They are usually much smaller, according to the United States Department of Agriculture, as the broiler chickens in the meat case could weigh up to five pounds or more.
The Bottom Line
At the end of the day, just remember: rotisserie chicken can be convenient, nutritious, and delicious. It’s a great option for pre-cooked protein that fits well into a balanced diet. Chicken provides key nutrients and is versatile enough to work in many different types of dishes. It’s more affordable than eating out, but the high sodium content is something to watch out for.
I’d love to hear how you like to use rotisserie chicken in your recipes! Have you found any creative uses that are a must-try?
As always, thanks for visiting the Street Smart Nutrition blog. Cheers to more fearlessly nourishing meals!
