Spatchcocked Grilled Chicken
This Spatchcocked Grilled Chicken delivers 40g protein and 732 calories per serving—versatile fuel for both cutting and maintenance phases. Quick-preps 8 servings on the stovetop, making it the backbone meal for anyone batch-prepping multiple recipe combinations. The lean-to-calorie ratio works across training phases when you're prioritizing protein density.
Ingredients
- •Brown sugar(15g)
- •Paprika, Ground(15g)
- •Garlic powder(15g)
- •1 teaspoon freshly cracked black pepper
- •1 tablespoon + ½ teaspoon kosher salt
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Chicken, Whole(2268g)
- •Basil, Fresh
- •Cilantro, Fresh(80g)
- •Green Onion (Scallion)
- •Garlic
- •Mayonnaise, Regular(180g)
- •Lemon Juice, Fresh(30g)
Instructions
- 1Pat the whole chicken dry with paper towels. In a small bowl, combine the brown sugar, paprika, and garlic powder. Rub the spice mixture evenly over all surfaces of the chicken, coating the skin completely.
- 2Heat a large skillet or griddle over medium-high heat (350–400°F). Once hot, brush the cooking surface with olive oil.
- 3Place the spatchcocked chicken skin-side down on the hot skillet. Cook 5–7 minutes over medium-high heat until the skin is crispy and lightly charred.
- 4Flip the chicken skin-side up. Reduce heat to low (250–300°F) and continue cooking 40–45 minutes until the skin is golden brown, juices run clear, and an instant-read thermometer inserted into the thickest part (thigh) reads 165°F.
- 5While the chicken cooks, combine the fresh basil, cilantro, green onions, fresh garlic, mayonnaise, and fresh lemon juice in a blender or food processor. Blend on high 2–3 minutes until the sauce is smooth.
- 6Transfer the cooked chicken to a cutting board and let rest 10 minutes.
- 7Carve the chicken into portions (breasts, thighs, drumsticks, wings). Divide evenly into 8 airtight containers while still warm, adding equal amounts of chicken to each.
- 8Portion the green garlic sauce into 8 small containers or drizzle directly into each meal prep container. Refrigerate up to 4 days.
Nutrition — Per Serving
732
calories
40g
protein
59g
fat
- Carbohydrates
- 9g
- Saturated fat
- 13.4g
- Sodium
- 542 mg
- Dietary fiber
- 1.1g
8 servings per batch · ~329g each
Macro data sourced from USDA FoodData Central
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How much protein does Spatchcocked Grilled Chicken have per serving?
Each serving contains 40g of protein and 732 calories with 59g fat and 9g carbs. The high fat content combined with moderate protein creates a calorie-dense meal option.
How long does Spatchcocked Grilled Chicken take to prep?
Quick prep stovetop cooking yields 8 servings per batch, allowing you to prepare multiple meals in a single session. The batch size makes this efficient for multi-day meal prep across your training week.
Is Spatchcocked Grilled Chicken good for muscle gain?
At 40g protein and 732 calories per serving, this recipe supports muscle-building phases with significant caloric density from fat content. Pair with additional carbohydrate sources to maximize training performance and recovery.
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