Stovetop~55 minComplexity
Garlic Marinated Chicken
This Garlic Marinated Chicken delivers 41g protein and 412 calories per serving — lean protein with controlled calories for fat loss phases. Four servings cook rapidly on the stovetop, making reheating throughout the week friction-free. Slot this into your prep when you're cutting and need high protein relative to calorie spend.
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Ingredients
4 servings
- •0.3 cup Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •0.3 cup Lemon Juice, Fresh
- •3 Garlic(9g)
- •0.5 tbsp Oregano, Dried
- •0.5 tsp 1/2 tsp salt ($0.02)
- •Freshly cracked pepper ($0.02)
- •1.5 lbs Chicken Breast, Boneless Skinless
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
Instructions
- 1Combine the olive oil, lemon juice, fresh garlic (minced), dried oregano, salt, and pepper in a bowl or large zip-top bag and stir until combined.
- 2Halve each chicken breast horizontally to create two thinner cutlets of even thickness.
- 3Place the chicken pieces in the bag or shallow dish with the marinade, ensuring they are completely submerged. Marinate for at least 30 minutes at room temperature, or up to 8 hours refrigerated, turning occasionally for even coverage.
- 4Heat a large skillet over medium-high heat for 2 minutes until hot.
- 5Remove the chicken from the marinade (discard excess marinade) and cook in batches of two pieces at a time, 5–7 minutes per side, until golden brown and no longer pink inside, or until internal temperature reaches 165°F.
- 6Transfer the cooked chicken to a cutting board and let rest for 5 minutes.
- 7Slice the chicken and divide evenly into 4 airtight containers while still warm.
- 8Seal containers and refrigerate for up to 4 days.
Nutrition — Per Serving
332
calories
39g
protein
18g
fat
- Carbohydrates
- 2g
- Saturated fat
- 2.8g
- Sodium
- 78 mg
- Dietary fiber
- 0.4g
4 servings per batch · ~202g each
Macro data sourced from USDA FoodData Central
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Set your goal to unlock — free, 30 secondsCommon questions
How much protein does Garlic Marinated Chicken have per serving?
Each serving delivers 41g of protein with just 412 calories — a high protein-to-calorie ratio that supports muscle growth. Macro split is 20g fat and 17g carbs, keeping you lean while hitting protein targets.
How long does Garlic Marinated Chicken take to prep?
This quick prep recipe makes 4 servings efficiently, allowing you to batch-cook marinated chicken for multiple meals throughout the week. Fast prep time means minimal time investment for high protein output.
Is Garlic Marinated Chicken good for muscle gain?
At 41g protein and 412 calories per serving, this recipe is built for muscle gain phases where maximizing protein intake matters most. The low carb count makes it adaptable to your carb targets around training windows.
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