PF
Tasty chicken dish garnished with lemon slices and fresh herbs on a vibrant blue backdrop.
Stovetop~30 minComplexity

Honey Lemon Chicken

This Honey Lemon Chicken delivers 40g protein and 313 calories per serving—exceptional protein-to-calorie ratio for fat loss phases. Quick stovetop prep yields 4 servings, letting you hit 160g+ daily protein while staying in a caloric deficit.

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Ingredients

4 servings
  • Chicken Breast, Boneless Skinless(680g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Soy Sauce, Low Sodium(45g)
  • Vinegar, Rice(30g)
  • salt and pepper
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Optional Toppings: Toasted Sesame Seeds, Thinly-Sliced Green Onions, Extra Lemon Zest, Lemon Slices
  • Low Sodium Chicken Broth(180g)
  • Lemon Juice, Fresh(60g)
  • Honey(45g)
  • Cornstarch(30g)
  • zest of 1 lemon
  • pinch of ground ginger
  • Sriracha sauce

Instructions

  1. 1Combine the chicken breast, low sodium soy sauce, and rice vinegar in a large ziplock bag, seal, and shake until the chicken is evenly coated. Refrigerate for at least 10 minutes, or up to 8 hours.
  2. 2Remove the chicken from the marinade and drain well on a plate. Season both sides generously with salt and pepper.
  3. 3In a small bowl, whisk together the honey, lemon juice, low sodium chicken broth, cornstarch, and sriracha sauce until fully combined and no lumps remain.
  4. 4Heat the olive oil in a large sauté pan over medium-high heat for 1 minute until shimmering. Add the chicken and cook 5–7 minutes, turning occasionally, until golden brown and the internal temperature reaches 165°F. Transfer the chicken to a clean plate using a slotted spoon.
  5. 5Pour the honey-lemon sauce into the empty pan and cook over medium-high heat for 2–3 minutes, stirring frequently, until the sauce reaches a low boil and thickens visibly. Taste and adjust seasoning with extra salt, pepper, honey, or sriracha as desired.
  6. 6Return the chicken to the pan and toss until evenly coated with the sauce. Cook for 1 minute over medium heat, stirring gently.
  7. 7Divide the chicken and sauce evenly into 4 airtight containers while hot. Allow to cool to room temperature before sealing and refrigerating.
  8. 8Reheat individual portions in a microwave at 50% power for 2–3 minutes, stirring halfway through, until warmed through.

Nutrition — Per Serving

313

calories

40g

protein

8g

fat

Carbohydrates
18g
Saturated fat
1.5g
Sodium
541 mg
Dietary fiber
0.2g

4 servings per batch · ~271g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Honey Lemon Chicken have per serving?

Each serving contains 40g of protein but only 313 calories, with just 8g fat and 18g carbs. This is one of the leanest protein options in the PrepForge library.

How long does Honey Lemon Chicken take to prep?

Quick prep time on the stovetop with 4 servings per batch means minimal active cooking for a full week of protein-focused meals.

Is Honey Lemon Chicken good for fat loss?

At 313 calories and 40g protein per serving, this recipe is optimized for fat loss phases where creating a caloric deficit while preserving muscle is the priority. The minimal fat and carb content makes it ideal for clients tracking strict macro ratios.

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