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
- 1Use a sharp knife to carefully fillet the chicken breasts into two thinner pieces (or use thin-cut chicken breasts).
- 2Combine the flour and lemon pepper seasoning in a bowl. Sprinkle the mixture over both sides of the chicken breast pieces and then rub it in until the chicken is fully coated.
- 3Heat the cooking oil in a large skillet over medium. When the skillet and oil are very hot, add the chicken and cook on each side until golden brown (about 5 minutes per side). Remove the cooked chicken to a clean plate and cover to keep warm.
- 4Add the butter and minced garlic to the skillet and sauté for about one minute.
- 5Add the chicken broth to the skillet and whisk to dissolve all the browned bits from the bottom of the skillet. Add the lemon juice and allow the sauce to simmer in the skillet for 3-5 minutes, or until it has reduced slightly. Taste the sauce and add salt if needed (I did not add any).
- 6Finally, return the chicken to the skillet and spoon the sauce over top. Allow the chicken to heat through. Season with a little freshly cracked pepper and fresh chopped parsley (optional), then serve.
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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