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
- 1Pound the chicken breasts between two sheets of plastic wrap until even thickness (about ½ inch). In a bowl, whisk together the olive oil, minced fresh garlic, fresh rosemary, salt, and pepper. Zest one lemon into the bowl, juice that same lemon, and whisk to combine.
- 2Place the chicken in a sturdy ziptop bag, pour the marinade over, seal while removing excess air, and refrigerate for 1–8 hours.
- 3Remove the chicken from the refrigerator 20 minutes before cooking. Preheat a large skillet over medium-high heat and add 1 tablespoon of olive oil. Cut the reserved lemon into wedges.
- 4Remove the chicken from the marinade, shaking off excess. Cook in the hot skillet for 5–7 minutes per side over medium-high heat until golden brown and the internal temperature reaches 165°F when checked with an instant-read thermometer.
- 5Transfer the cooked chicken to a cutting board and let rest, covered, for 5 minutes while the internal temperature rises slightly.
- 6Divide the chicken and pan juices evenly into 4 airtight containers while hot. Add lemon wedges to each container.
- 7Cool the containers to room temperature, then seal and refrigerate for up to 4 days. Reheat gently in a skillet over medium heat for 3–4 minutes or in the microwave until warmed through.
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
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Set up your profile to unlockCommon questions
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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