Roasted Chicken
This Roasted Chicken delivers 57g protein and 934 calories per serving — one of the highest single-serving protein counts in our library. Batch-preps 6 servings with quick stovetop work, creating a reliable base for multiple meal combinations throughout the week. Built for anyone pushing toward a 200g+ daily protein target without cooking multiple times daily.
Ingredients
- •Chicken, Whole(2268g)
- •5 Tsp Coarse Sea Salt (Or Kosher Salt, $0.10)
- •Potato, Russet, Baked, Flesh Only(907g)
- •Yellow Onion
- •Carrots
- •Rosemary, Fresh(15g)
- •Butter(120g)
- •Garlic
- •Lemon
Instructions
- 1Gather ingredients. Place a rack in the center of your oven and preheat it to 425°F. Remove the chicken from its packaging.
- 2Remove the innards from the chicken.
- 3Dry the chicken thoroughly inside and out with paper towels.
- 4Dry brine the chicken by rubbing salt on it, inside and out (on top of the skin). Use 1 teaspoon of kosher salt or coarse sea salt per pound of meat. Or ½ teaspoon of fine sea salt or iodized salt per pound of meat. Let it rest uncovered in your fridge for at least an hour, but preferably overnight.
- 5Chop the vegetables. Quarter an onion, slice the carrots, and quarter the potatoes.
- 6Add the dried rosemary to the softened butter and mix thoroughly.
- 7Half the bulb of garlic and quarter the lemon.
- 8Add the prepared vegetables to the bottom of your roasting pan.*
- 9Place the chicken on a rack over the vegetables and pat it dry again, brushing off any extra salt.
- 10Add the garlic and the lemon into the cavity of the chicken.
- 11Cover the chicken inside and out with butter. Work your way under the skin on the breast and add butter there too.
- 12To truss your chicken without using twine, tuck the wings behind the chicken’s back (as shown in the step photos below). This will keep the wings from burning.
- 13Then, with a knife, carefully poke a hole in one side of the skin hanging off the breast, covering the cavity opening. Carefully stick each drumstick into the hole.**
- 14Roast your chicken at 425°F for about 20 minutes per pound, or until a meat thermometer inserted into the breast reads 160°F and inserted into the thigh it reads 170°F. Remove the chicken from the pan and place it on a serving platter. Let it rest for at least ten minutes before carving it. Serve with roasted vegetables topped with any drippings and enjoy.
Nutrition — Per Serving
934
calories
57g
protein
67g
fat
- Carbohydrates
- 24g
- Saturated fat
- 24.0g
- Sodium
- 666 mg
- Dietary fiber
- 4.1g
6 servings per batch · ~552g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Roasted Chicken have per serving?
Each serving delivers 57g of protein and 934 calories with 67g fat and 24g carbs. This is one of the highest absolute protein amounts per serving in the PrepForge library.
How long does Roasted Chicken take to prep?
Quick prep designation with 6 servings means you can batch-prepare a week's worth of meals efficiently. This stovetop recipe allows you to cook large portions at once for consistent protein intake throughout the week.
Is Roasted Chicken good for muscle gain?
At 57g protein and 934 calories per serving, this recipe directly supports muscle gain goals by delivering substantial protein and calories in a single meal. The high fat content provides caloric density needed to achieve a surplus during bulking phases.
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