Lemon Garlic Roasted Chicken
This Lemon Garlic Roasted Chicken contains 57g protein and 583 calories per serving — a complete protein-forward meal in four portions. Quick-prep stovetop cooking takes under 30 minutes, building a versatile base you can pair with any carb or vegetable. Choose this when you need one high-protein, moderate-calorie component for multiple meal combinations throughout the week.
Ingredients
- •Lemon
- •Olive oil(80g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(360g)
- •1/4 tsp salt ($0.02)
- •Freshly cracked pepper ($0.05)
- •Chicken Breast, Boneless Skinless(907g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
Instructions
- 1Preheat the oven to 275ºF. Squeeze about 3 Tbsp lemon juice from the lemon(s) and slice the remainder. Mince two cloves of the garlic, and peel the remaining 4. In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and pepper.
- 2Pat the chicken breasts dry with a paper towel. Place them in a glass or ceramic casserole dish. Pour the prepared lemon marinade over the chicken, using a spoon to redistribute the marinade and make sure the surface of the chicken is fully covered. Add the remaining cloves of peeled garlic and sliced lemon around the chicken. If you're sensitive to bitter flavors, add the additional lemon slices after baking. Cover the dish tightly with foil.
- 3Roast the chicken in the preheated oven for 90 minutes. After 90 minutes, turn the oven up to 425ºF, remove the foil, and baste the chicken with the juices from the bottom of the dish. Return the chicken to the oven and roast for an additional 20 minutes without foil at 425ºF, or until the skin is golden brown and crispy.
- 4Let the chicken rest for 5-10 minutes before slicing. Serve warm with the pan drippings spooned over top.
Nutrition — Per Serving
583
calories
57g
protein
26g
fat
- Carbohydrates
- 30g
- Saturated fat
- 4.1g
- Sodium
- 118 mg
- Dietary fiber
- 1.9g
4 servings per batch · ~337g each
Macro data sourced from USDA FoodData Central
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How much protein does Lemon Garlic Roasted Chicken have per serving?
Each serving contains 57g of protein and 583 calories with 26g fat and 30g carbs. The higher carb content compared to other chicken recipes makes this a solid post-workout meal that supports both muscle protein synthesis and glycogen replenishment.
How long does Lemon Garlic Roasted Chicken take to prep?
Quick prep on the stovetop yields 4 servings, meaning one cooking session produces four complete high-protein meals ready for the week. Active prep time is minimal given the all-in-one roasting approach.
Is Lemon Garlic Roasted Chicken good for muscle gain?
At 57g protein and 583 calories per serving, this recipe supports a muscle gain phase with solid caloric surplus and carbohydrate content for training performance. The balanced macro profile works well as a primary dinner across 3-4 days of your weekly meal prep.
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