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 a paper towel. Season all over with 1 teaspoon of the salt and ¼ teaspoon black pepper.
- 2In a large skillet, heat 1 tablespoon of the olive oil over medium-high heat. Once the oil is glistening, add the chicken, skin side down, and cook, undisturbed until browned, about 5-7 minutes. Turn the chicken and repeat on the other side, about 5 minutes. Transfer the chicken to a plate.
- 3Add the remaining 2 tablespoons of olive oil to the same pan and reduce heat to medium-low. Add the onions, and cook, stirring occasionally, until a nice golden brown color is achieved, about 40 minutes. Stir in the butter, nutmeg, thyme, bay leaf, garlic, and remaining salt and pepper. Once the butter is incorporated, add the wine and bring to a simmer over medium-high heat. Cook, stirring occasionally, until reduced by half, about 3-4 minutes.
- 4Preheat the oven to 375°F with a rack in the center position.
- 5Add beef stock to the pot, bring to a simmer and cook, stirring occasionally, until the onions are very tender, about 10 minutes. Discard the thyme and bay leaf. Transfer the chicken, skin side up, back into the skillet. Bake uncovered for 15 minutes, until beginning to brown.
- 6Remove the skillet from the oven, turn on the broiler. Sprinkle the chicken all over with the Gruyère, then broil until the chicken registers 165°F on an instant read thermometer, the skin is crispy and the cheese is melted.
- 7Serve warm over mashed potatoes, if using.
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
AI Swap Engine
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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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