Baked Lemon Chicken
This Baked Lemon Chicken delivers 51g protein and 415 calories per serving — one of the highest-protein chicken preparations in the app. Batch-preps 4 servings in minimal time on the stovetop, letting you hit 150g+ protein targets across just 2-3 servings daily. Built for muscle-building phases where protein density matters most.
Ingredients
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(15g)
- •Rosemary, Fresh(15g)
- •1 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Lemon
Instructions
- 1Lightly pound the chicken breasts into an even thickness (place a sheet of plastic wrap over the top to keep it tidy). Transfer to a sturdy ziptop bag.
- 2In a bowl or a large liquid measuring cup with a spout. Add the olive oil, garlic, rosemary, salt, and pepper. Zest both lemons into the bowl, then juice in 1 of the lemons. Whisk to combine, then pour over the chicken. Reserve the second lemon.
- 3Seal the bag, removing as much air as possible, turn to coat the chicken, then place in a dish or on a plate to catch any drips. Marinate in the refrigerator for 1 hour or up to 8 hours.
- 4When ready to cook, remove the chicken from the refrigerator and let stand at room temperature while you preheat the oven to 425°F. Cut the remaining lemon into wedges. Line a 9x13-inch baking dish with parchment paper.
- 5Remove the chicken from the marinade, shaking off any excess. Arrange the chicken in a single layer in the dish. Scatter the lemon wedges around the chicken.
- 6Bake the lemon chicken for 14 to 16 minutes (for small/medium breasts that are about 6 to 7 ounces), 16 to 20 minutes (for medium/large breasts that are 8 to 10 ounces), or 20 to 25 minutes (for larger breasts). For absolute best results, use an instant read thermometer. When the breasts reach 165°F, they are done (I prefer to remove chicken at 155°F, as its temperature will rise as it rests).
- 7Place the chicken on a cutting board. Cover and let rest for at least 5 minutes. Serve with the baked lemon wedges
Nutrition — Per Serving
415
calories
51g
protein
21g
fat
- Carbohydrates
- 2g
- Saturated fat
- 3.5g
- Sodium
- 104 mg
- Dietary fiber
- 0.6g
4 servings per batch · ~249g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Baked Lemon Chicken have per serving?
Each serving delivers 51g of protein and 415 calories with a lean macro profile of 21g fat and just 2g carbs. This is an excellent high-protein, low-carb option for hitting daily protein targets without excess calories.
How long does Baked Lemon Chicken take to prep?
Quick prep time on the stovetop yields 4 servings at once, making it efficient for batch cooking a week's worth of dinners. You'll have multiple ready-to-eat meals in the time it takes to prepare a single fresh chicken breast.
Is Baked Lemon Chicken good for muscle gain?
At 51g protein per serving, this recipe supports muscle gain phases by delivering substantial protein without unnecessary calories from carbs. The 415-calorie baseline means you can add carb sides to hit your daily surplus while keeping protein intake high.
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