Garlic Lemon Butter Chicken
Allow me to introduce the one, the only: Garlic Lemon Butter Chicken—a meal prep so iconic it deserves its own theme music. We’re talking crispy, parmesan-coated chicken tenderloins that sizzle into golden perfection before getting drenched in a luscious, garlicky lemon butter sauce that could bring a tear to Gordon Ramsay’s eye. One bite and you’ll understand why this recipe is sitting pretty at the top of the meal prep food chain.
The sides? Oh, we didn’t forget about those. We’re throwing roasted squash into the mix for that rich, caramelized sweetness, plus a base of fluffy jasmine rice to soak up every last drop of sauce. And the macros? Absolutely cracked. With 67g of protein per serving, this recipe is basically flexing on your shaker bottle. It’s rich, it’s zesty, it’s crispy, and it’s buttery—aka everything you never knew you needed in your weekly rotation.
This isn’t one of those “meh” chicken preps that tastes like sadness by day three. This is meal prep royalty. The kind of dish that has coworkers peeking over your shoulder and wondering why their lunch looks like it was made in a microwave circa 2007. So go ahead. Make this. Eat this. Love this. Garlic Lemon Butter Chicken isn’t just a recipe—it’s a lifestyle.
Garlic Lemon Butter Chicken
Equipment
Ingredients
For the Chicken:
- 2 pounds chicken breast tenderloins
- 2 tbsp olive oil to sauté
- 2 medium lemons sliced for garnish (optional)
For the Egg Mixture:
- 2 large eggs
- 1/2 cluster garlic minced
- 1 tsp Italian seasoning
- 1/2 tsp salt
- 1 tsp ground black pepper
For the Breading:
- 1 cup Parmesan cheese grated
- 1/4 cup all-purpose flour
For the Garlic Lemon Butter Sauce:
- 8 tbsp unsalted butter
- 1/2 cluster garlic minced
- 1/4 cup lemon juice
- 1/4 cup chicken broth
- 1/2 tsp ground black pepper
For the Sides:
- 1 cup Jasmine Rice
- 1 tbso olive oil
- 3 large squash
- 1/2 tbsp garlic powder
- 1/2 tsp pepper
- 1/2 tsp salt
Instructions
- Begin cooking rice according to your preferred method. I love my rice cooker!1 cup Jasmine Rice
- Preheat the oven to 400°F. Slice your squash into half-moon shapes. Season squash with garlic powder, pepper, & salt, then spread into an even layer on a large baking sheet.3 large squash, 1/2 tbsp garlic powder, 1/2 tsp pepper, 1/2 tsp salt, 1 tbso olive oil
- Roast squash for 15-20 minutes while you prepare the remainder of the recipe.
- In a small mixing bowl, combine the egg mixture ingredients. Whisk until evenly incorporated.2 large eggs, 1/2 cluster garlic, 1 tsp Italian seasoning, 1/2 tsp salt, 1 tsp ground black pepper
- In a separate mixing bowl, mix together the flour & parmesan until evenly incorporated.1 cup Parmesan cheese, 1/4 cup all-purpose flour
- Dip chicken tenderloins into the egg mixture, then dredge chicken in the parmesan mixture. Allow any excess ingredients to fall off from each bowl. Repeat this process until all chicken is coated with both mixtures.2 pounds chicken breast tenderloins
- Heat olive oil over medium-high heat. Once hot, add the chicken and cook 4-5 minutes per side, or until crispy, golden and cooked through to 165˚F. Reduce the heat if chicken browns too quickly. You will need to do this in two pans or two batches to avoid crowding.2 tbsp olive oil
- Meanwhile, in a separate saucepan, melt butter and garlic, cooking until fragrant. Add the chicken broth, lemon juice and pepper. Allow the sauce to simmer for 2-3 minutes.8 tbsp unsalted butter, 1/2 cluster garlic, 1/4 cup lemon juice, 1/4 cup chicken broth, 1/2 tsp ground black pepper
- Coat each chicken tenderloin in the garlic lemon butter sauce, then separate into four separate servings served with the squash over a bed of rice. Pour the remaining sauce over the entree & garnish with lemon slices. Enjoy!2 medium lemons
Nutrition
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Why You’ll Love This Garlic Lemon Butter Chicken
Rich, golden, and bursting with bold flavor, this Garlic Lemon Butter Chicken is for the meal prepper who refuses to settle. A crispy parmesan crust wraps around tender chicken tenderloins, and each bite is dunked in a garlicky lemon butter sauce that borders on dangerously addictive.
The roasted squash and jasmine rice round things out beautifully—light, fresh, and perfectly complementary to the richness of the chicken.
At 931 calories and 58g of protein per serving, this meal doesn’t just satisfy, it fuels. Whether you’re bulking, post-lift feasting, or just craving a gourmet-level prep, this one’s a certified banger.
Ingredient Substitutions & Customizations
Swap the Protein
Chicken thighs work great here if you want a juicier result. You could even use pork chops or tofu if you’re feeling experimental.
Lighter Sauce Option
Sub in light butter or use half the amount to cut fat. A squeeze of lemon + chicken broth alone can still give major flavor without the calories.
Veggie Flex
Not a fan of squash? Try roasted zucchini, asparagus, or green beans. All pair well with the garlic butter profile.
Gluten-Free Option
Swap the flour for almond flour or gluten-free breadcrumbs in the breading to make this celiac-friendly.
Dairy-Free Adaptation
Use nutritional yeast in place of parmesan and plant-based butter to keep the spirit of the dish alive without the dairy.
Expert Tips for Perfect Garlic Lemon Butter Chicken
Bread in Batches
Work in a clean space and coat each tenderloin fully but lightly. Shake off excess to avoid clumping and get that golden crust.
Sear, Don’t Steam
Use two pans or cook in batches to give each piece of chicken room to brown. Crowding the skillet = soggy breading.
Don’t Rush the Sauce
Let the garlic bloom in butter before adding liquids. Simmer gently until slightly thickened—it should coat a spoon.
Reserve Some Sauce
Set a little garlic lemon butter aside before tossing all the chicken in. That way, you can drizzle fresh sauce over your bowl when serving.
Serving Suggestions & Storage Tips
Storage
Store in meal prep containers for up to 4 days in the fridge. Freeze without squash for up to 2 months and reheat with a fresh veggie.
Reheating
Microwave in 90-second intervals with a damp paper towel to maintain moisture. Add extra sauce from the fridge for max flavor.
What to Serve With
A fresh side salad, steamed asparagus, or a wedge of lemon adds a bright contrast. If you’re feeling extra, garlic bread on the side never hurt anybody.
Garnish Ideas
- Lemon slices for a citrusy pop
- Fresh chopped parsley
- Grated parmesan
- Crushed red pepper flakes for heat
- A final drizzle of lemon butter
FAQs
Can I bake the chicken instead of pan-frying?
Yes! Bake at 400°F for 20-25 minutes on a wire rack over a baking sheet. You’ll lose some crisp but save on cleanup and oil.
Can I make this dairy-free?
Absolutely. Use vegan butter, dairy-free parmesan, and unsweetened plant-based yogurt (or skip it) for similar results.
Is this kid-friendly?
Very! You can cut back on garlic or lemon for younger palates, but most kids love the crispy chicken and buttery flavor.
Can I meal prep this for the week?
Yes—just store the rice, chicken, and squash together and keep any extra sauce on the side for reheating.
Can I make it even crispier?
Double-dip the breading by repeating the egg + parmesan step once more for an ultra-crunchy coating.
6 Other High-Protein Chicken Recipes You’ll Love
If you’re looking for the ultimate macro-friendly protein source, chicken is your go-to. These high-protein chicken recipes are designed for serious meal prep success—packed with lean protein, balanced macros, and bold flavor that makes clean eating feel like cheating.
Whether you’re cutting, bulking, or just maintaining a high-protein lifestyle, these chicken meals are perfect for your weekly rotation. Each one is built for easy tracking, quick reheats, and serious meal prep efficiency. From chicken rice bowls to high-protein pastas and oven-roasted classics, these recipes cover all the best ways to prep chicken for muscle-building, fat loss, or just leveling up your lunch game. If you’ve been searching for “healthy chicken meal prep,” “easy high-protein chicken meals,” or “fitness-friendly chicken recipes,” this is where your next prep week starts.
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.