Stovetop~35 minComplexity
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.
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Ingredients
4 servings
- •2 Lemon(216g)
- •0.3 cup Olive oil
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •6 Garlic(18g)
- •0.3 tsp 1/4 tsp salt ($0.02)
- •Freshly cracked pepper ($0.05)
- •2 lbs Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
Instructions
- 1Squeeze the lemon to extract juice, then slice the remainder into rounds. Mince 2 garlic cloves and peel the remaining 4 whole cloves. In a small bowl, whisk together the lemon juice, olive oil, minced garlic, salt, and pepper.
- 2Pat the chicken breasts dry with paper towels. Place them in a large skillet or shallow baking dish and pour the lemon marinade over them, ensuring the chicken is fully coated. Scatter the whole peeled garlic cloves and lemon slices around the chicken.
- 3Cover the skillet tightly with foil and cook over medium heat for 12–15 minutes, until the chicken begins to release liquid and the edges start to turn opaque.
- 4Remove the foil and increase heat to medium-high. Cook uncovered for 8–12 minutes, basting the chicken with pan juices halfway through, until the internal temperature reaches 165°F at the thickest part and the top is golden brown.
- 5Transfer the cooked chicken to a cutting board and let rest for 5 minutes while you portion the remaining ingredients.
- 6Slice the chicken breasts into meal-prep portions. Divide the sliced chicken evenly into 4 airtight containers while still warm. Distribute the garlic cloves and lemon slices among the containers, then spoon the pan drippings over each portion.
- 7Allow containers to cool to room temperature before sealing, then refrigerate. Store for up to 4 days.
Nutrition — Per Serving
454
calories
52g
protein
24g
fat
- Carbohydrates
- 7g
- Saturated fat
- 3.8g
- Sodium
- 104 mg
- Dietary fiber
- 1.6g
4 servings per batch · ~303g 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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