
Easy Lemon Pepper Chicken
This Lemon Pepper Chicken delivers 36g protein and 301 calories per serving — a high-protein, low-calorie option for fat loss phases. Batch-preps 4 servings on the stovetop in quick prep time, making multiple batches throughout the week practical for daily needs. Built for lifters in a deficit who refuse to sacrifice protein intake or training performance.
Ingredients
- •Chicken Breast, Boneless Skinless(590g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Flour, All-Purpose, White(30g)
- •Lemon pepper seasoning blend(15g)
- •Vegetable oil(15g)
- •Garlic(60g)
- •Low Sodium Chicken Broth(120g)
- •Butter(15g)
- •Lemon Juice, Fresh(5g)
- •Parsley, Fresh(15g)
- •1/8 tsp freshly cracked black pepper ($0.02)
Instructions
- 1Pat the chicken dry with paper towels, then place each breast between plastic wrap and pound to ½-inch thickness using a meat mallet.
- 2Combine the flour and lemon pepper seasoning in a shallow bowl. Coat both sides of each chicken piece evenly, shaking off excess.
- 3Heat the vegetable oil in a large skillet over medium-high heat for 1–2 minutes until shimmering. Add the chicken and cook 5–7 minutes per side over medium-high heat until golden brown and internal temperature reaches 165°F. Transfer to a plate.
- 4Reduce heat to medium, add the butter and minced garlic to the skillet, and sauté for 1 minute until fragrant.
- 5Pour in the chicken broth and fresh lemon juice, scraping the bottom of the skillet with a wooden spoon to release browned bits. Simmer over medium heat for 3–5 minutes until the sauce reduces slightly and coats the back of a spoon.
- 6Return the chicken to the skillet, spoon sauce over each piece, and cook for 1–2 minutes over medium heat until heated through.
- 7Garnish with fresh chopped parsley and cracked black pepper, then divide evenly into 4 airtight containers while hot. Refrigerate for up to 4 days.
Nutrition — Per Serving
301
calories
36g
protein
11g
fat
- Carbohydrates
- 14g
- Saturated fat
- 3.5g
- Sodium
- 135 mg
- Dietary fiber
- 1.1g
4 servings per batch · ~216g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Lemon Pepper Chicken have per serving?
Each serving contains 36g of protein and 301 calories with 11g fat and 14g carbs. This is one of the lowest-calorie chicken preparations while maintaining strong protein delivery.
How long does Easy Lemon Pepper Chicken take to prep?
Quick prep time on the stovetop yields 4 servings per batch. For single-person meal prep, this is an efficient ratio that covers multiple days of high-protein dinners.
Is Easy Lemon Pepper Chicken good for fat loss?
At 301 calories and 36g protein per serving, this recipe is specifically engineered for fat loss and cutting phases where you need calorie-controlled, protein-dense meals. The macro profile supports aggressive deficits without sacrificing satiety.
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