Let me introduce you to garlic lemon butter chicken: the golden child of meal prep. We’re talking crispy, parmesan-coated chicken tenderloins bathed in a silky garlicky lemon butter sauce. Pair that with roasted squash & fluffy jasmine rice and you’ve got enough macros to make your protein powder jealous. Let’s be honest, 67g of protein in one meal prep container is just ridiculous. Where else are you going to find meal prep like this? This recipe has it all: bold flavors, buttery richness, and meal prep perfection all in one. What else is there to say? Get in there and make it happen.
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
Golden, crispy parmesan-coated chicken tenderloins, drenched in a rich, garlicky lemon butter sauce—this meal prep feels like a cheat meal but still packs 67g of protein per serving. Paired with roasted squash and fluffy jasmine rice, this is peak macro efficiency.
✅ Crispy, golden perfection without deep-frying
✅ High-protein & meal-prep friendly
✅ Silky, garlicky lemon butter sauce takes it over the top
Ingredient Substitutions & Customizations
💥 Make it leaner – Swap chicken tenderloins for turkey cutlets.
💥 Lower the carbs – Serve over cauliflower rice instead of jasmine rice.
💥 Extra crispy chicken – Add a touch of panko breadcrumbs to the parmesan coating.
💥 No squash? – Try roasted zucchini or asparagus instead.
💥 Dairy-free option – Substitute parmesan with nutritional yeast & butter with olive oil.
Expert Tips for Perfect Garlic Lemon Butter Chicken
🔥 Don’t overcrowd the pan – Cook in batches to ensure a crispy crust.
🔥 Let the chicken rest – This helps retain juiciness after cooking.
🔥 Use fresh lemon juice – Bottled won’t give the same bright, zesty flavor.
🔥 Double the sauce – If you’re a sauce fanatic, make extra for drizzling!
Serving Suggestions & Storage Tips
🥡 Storage: Keep in an airtight container for up to 4 days in the fridge or freeze for up to 3 months.
🔥 Reheating: Warm in a skillet over medium heat for best texture, or microwave in 90-second intervals.
🍽️ Garnish ideas: Fresh basil, lemon zest, or extra parmesan for a flavor boost.
🥗 Pair it with: Roasted Brussels sprouts, asparagus, or a light side salad.
Optional Garnishes
🍋 Lemon zest
🌿 Fresh basil
🧀 Extra parmesan