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
- 1In a small bowl, combine the brown sugar, paprika, garlic powder, pepper, and 1 tablespoon of the salt.
- 2Pat chicken dry using a paper towel. Rub the chicken with spice mixture, completely coating its skin.
- 3Heat the grill over medium-high heat, 350-400°F (see Note 2)
- 4Once the grill is hot, brush the grates with the olive oil. Grill the chicken, skin-side down, over direct heat, until crispy and lightly charred, about 5 minutes. Reduce the heat to low, 250-300°F, then flip the chicken and continue grilling until the skin is golden brown, the juices run clear, and the internal temperature of the thickest part of the chicken reaches 165°F on an instant-read thermometer, about 45 minutes.
- 5Meanwhile, in the base of a blender or food processor, combine the basil, cilantro, green onions, garlic, mayonnaise, lemon juice, and the remaining ½ teaspoon of the salt. Blend on high until smooth, about 3 minutes.
- 6Transfer the chicken to a cutting board and let rest for 10 minutes. Carve and serve family-style with the green garlic sauce on the side.
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
AI Swap Engine
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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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