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
- 1Pat the whole chicken dry inside and out with paper towels, then remove the innards. Rub the chicken generously inside and out with salt (about 1 teaspoon per pound of meat). Place uncovered on a plate in the refrigerator for at least 1 hour, preferably overnight.
- 2Preheat your oven to 425°F. Chop the onion into quarters, cut the carrots into 2-inch pieces, and cut the potatoes into quarters. Spread the vegetables evenly across the bottom of a roasting pan.
- 3Mix the fresh rosemary into the softened butter until combined. Halve the garlic bulb and quarter the lemon.
- 4Remove the chicken from the refrigerator and pat it dry again with paper towels. Place the lemon quarters and garlic halves inside the cavity. Rub the herb butter all over the outside of the chicken, working some under the skin of the breasts. Tuck the wings behind the back and use the skin flap over the cavity opening to hold the drumsticks in place.
- 5Place the chicken breast-side up on the vegetables in the roasting pan. Roast at 425°F for 20 minutes per pound of chicken (typically 1 hour 20 minutes to 1 hour 40 minutes for a 4–5 pound bird), until the thickest part of the thigh reaches an internal temperature of 170°F and the breast reaches 165°F.
- 6Remove the chicken from the oven and transfer to a cutting board. Let rest for 10 minutes before carving.
- 7Carve the chicken and divide the meat evenly into 6 airtight containers while still warm. Distribute the roasted vegetables among the containers and pour pan drippings over each portion.
- 8Store in the refrigerator for up to 4 days, or freeze for up to 3 months.
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
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Set up your profile to unlockCommon questions
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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