
French Onion Chicken
This French Onion Chicken delivers 52g protein and 877 calories per serving, making it a calorie-dense option for muscle-building phases. Batch-preps 6 servings with quick stovetop cooking, letting you prepare multiple dinners in one session. Ideal for lifters bulking or maintaining while keeping prep time minimal.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On(1361g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •2 teaspoons kosher salt
- •½ teaspoon freshly cracked black pepper
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion(960g)
- •Butter(30g)
- •Nutmeg, Ground(1g)
- •Thyme, Fresh
- •1 bay leaf
- •Garlic
- •Wine, White, Dry(180g)
- •Low Sodium Beef Broth(480g)
- •Cheese, Gruyere(227g)
Instructions
- 1Pat the chicken dry with paper towels and season all over with salt and pepper.
- 2Heat the olive oil in a large skillet over medium-high heat until shimmering. Add the chicken skin side down and cook 5–7 minutes until the skin is golden brown and releases easily from the pan. Flip and cook the other side 5 minutes until golden. Transfer to a plate.
- 3Add the remaining olive oil to the same skillet and reduce heat to medium-low. Add the onions and cook, stirring occasionally, 40 minutes until deep golden brown. Stir in the butter, nutmeg, thyme, and garlic, cooking 1–2 minutes until fragrant and the butter is fully incorporated.
- 4Increase heat to medium-high, add the white wine, and bring to a simmer. Cook 3–4 minutes, stirring occasionally, until the liquid reduces by half.
- 5Pour in the beef broth, bring to a simmer over medium-high heat, and cook 10 minutes until the onions are very tender. Return the chicken skin side up to the skillet.
- 6Transfer the skillet to a preheated 375°F oven and bake uncovered 15 minutes until the skin begins to brown. Remove from the oven and preheat the broiler.
- 7Sprinkle the Gruyère evenly over the chicken and broil 3–5 minutes until the cheese is melted, bubbly, and golden, and the chicken's internal temperature reaches 165°F.
- 8Divide the chicken and onion mixture evenly into 6 airtight containers while hot. Refrigerate up to 4 days or freeze up to 3 months.
Nutrition — Per Serving
877
calories
52g
protein
64g
fat
- Carbohydrates
- 17g
- Saturated fat
- 21.5g
- Sodium
- 598 mg
- Dietary fiber
- 2.8g
6 servings per batch · ~550g each
Macro data sourced from USDA FoodData Central
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How much protein does French Onion Chicken have per serving?
Each serving contains 52g of protein and 877 calories with 64g fat and 17g carbs. This is a high-calorie, high-fat option that delivers solid protein but skews toward a surplus diet rather than a lean-gain approach.
How long does French Onion Chicken take to prep?
This recipe has quick prep time and makes 6 servings in one stovetop session. You can batch-cook all portions at once, giving you multiple dinner meals ready with minimal active time.
Is French Onion Chicken good for muscle gain?
At 52g protein per 877 calories, this recipe works best during a caloric surplus phase when you're prioritizing muscle gain and can afford the higher fat content. The protein-to-calorie ratio supports strength training when paired with consistent lifting.
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