Meal Prep
Garlic Lemon Butter Chicken
This Garlic Lemon Butter Chicken is everything you want in a high-protein comfort meal- crispy, parmesan-crusted chicken coated in a rich, garlicky lemon butter sauce that hits every note. Paired with roasted green beans and fluffy rice, it’s bold, balanced, and built to satisfy. This is meal prep that doesn’t hold back- big flavor, big macros, and a plate that actually feels worth it.
- Prep
- 30 min
- Cook
- 20 min
- Makes
- 4 servings
High protein
Garlic Lemon Butter Chicken
70.8g protein989 calories per serving
- Prep Time
- 30 mins
- Cook Time
- 20 mins
- Total Time
- 50 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Chicken:
For the Egg Mixture:
For the Breading:
For the Garlic Lemon Butter Sauce:
For the Base:
For the Roasted Green Beans:
Instructions
Cook the Rice:
Begin cooking jasmine rice according to your preferred method. I love my rice cooker!
1 cup dry jasmine rice
Prep & Roast the Green Beans:
Preheat oven to 400°F. Spread trimmed green beans onto a large baking sheet and lightly coat with olive oil. Season with garlic powder, black pepper, and salt, then toss to combine.
1 lb fresh green beans, 1 tbsp olive oil, ½ tbsp garlic powder, ½ tsp black pepper, ½ tsp salt
Prepare the Chicken:
2 large eggs, 3 cloves garlic, 1 tsp Italian seasoning, ½ tsp salt, 1 tsp black pepper
1 cup Parmesan cheese, ¼ cup all-purpose flour
2 lb chicken breast tenderloins
Cook the Chicken:
2 tbsp olive oil
Make the Garlic Lemon Butter Sauce:
8 tbsp unsalted butter, 3 cloves garlic
Stir in chicken broth, lemon juice, and black pepper. Let the sauce simmer for 2- 3 minutes to slightly reduce and deepen in flavor.
1 ⅜ lemons, ¼ cup chicken broth, ½ tsp black pepper
Assemble:
Serve:
2 lemons
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 989 kcal
- Carbohydrates
- 61.9 g
- Protein
- 70.8 g
- Fat
- 51 g
- Saturated Fat
- 22.73 g
- Polyunsaturated Fat
- 4.01 g
- Monounsaturated Fat
- 18.59 g
- Trans Fat
- 1.23 g
- Cholesterol
- 356 mg
- Sodium
- 1,321 mg
- Potassium
- 1,271 mg
- Fiber
- 5.7 g
- Sugar
- 5.1 g
- Added Sugar
- 0 g
- Vitamin A
- 370 mcg RAE
- Vitamin C
- 37.69 mg
- Vitamin D
- 0.77 mcg
- Calcium
- 386 mg
- Iron
- 5.75 mg
Estimated ingredient cost
$4.25 per serving · $17.01 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- chicken breast tenderloins: $7.36
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Raw chicken tenderloins; listed sale price per pound, not estimated package price.
Walmart: Freshness Guaranteed Chicken Breast Tenderloins, 1.0 - 4.2 lb Tray · Price checked 2026-09-21
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- lemons: $1.04
240 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
1 lemon (medium) = 58 g; Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- large eggs: $0.28
114 g purchased · Whole purchased item: 57 g each (estimated); includes shell, peel, or seeds.
1 egg (large) = 50 g; Large shell-free egg: 50 g, from King Arthur's ingredient weight chart. Large shell eggs; estimated 57 g purchased weight per egg includes shell.
Walmart: Great Value Large White Eggs, 12 Count · Price checked 2026-09-21
- garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- Italian seasoning: $0.04
1 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1 g; Editorial dried-leaf blend estimate: 1 g/tsp. Nutrition uses the separately documented composed blend. Representative product; brand and package size may differ.
Walmart: Great Value Italian Seasoning · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.10
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- Parmesan cheese: $1.49
121.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 7.6 g Shredded Parmesan reference; grated products and brands may differ.
Walmart: Great Value Finely Shredded Parmesan Cheese · Price checked 2026-09-21
- all-purpose flour: $0.05
30 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 120 g; King Arthur all-purpose flour reference: 120 g/cup; not a weight for all powders. Representative product; brand and package size may differ.
Walmart: Great Value All-Purpose Enriched Flour · Price checked 2026-09-21
- unsalted butter: $0.97
113.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.2 g Salted butter reference; unsalted uses this as a substitute estimate.
Walmart: Great Value Salted Butter · Price checked 2026-09-21
- garlic: $0.16
9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- lemons: $0.69
160 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- chicken broth: $0.10
62.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 249 g Liquid carton treated as 32 US fl oz; stock uses the broth reference where applicable.
Walmart: Great Value Gluten-Free Chicken Broth, 32 oz Carton (Shelf-Stable) · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- fresh green beans: $3.29
453.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product; brand and package size may differ.
Walmart: Marketside Fresh Green Beans · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- garlic powder: $0.05
4.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein70.8g29%
- Carbs61.9g25%
- Fat51g46%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
I usually coat the chicken in the lemon-butter sauce before packing it. The Parmesan coating softens, but it holds onto that sauce and makes the rice underneath a lot more interesting. This is a saucy chicken meal prep, so there is no need to turn the sauce into another separate component just to chase a crust that the microwave will soften anyway.
Set up the egg bowl and Parmesan-flour bowl before you start dipping the tenderloins. That keeps the coating step contained and lets you cook in batches while the green beans roast and the rice finishes. Keep the finished chicken in a single layer where possible instead of piling pieces on top of each other. This is a more substantial preparation than the simpler options in the chicken archive. Pick the seeds out of the lemon slices before packing the whole batch; it is a small detail that saves you fishing them out of the sauce later.
Remove lemon slices before heating. For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice through the sauce and turn the chicken during the pause. Divide the listed sauce evenly across the servings rather than adding extra butter to revive one portion. The meal-prep bowls offer other ways to pair a main protein with rice and vegetables.
Notes from your kitchen
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From the community
★★★★★
I built this because I wanted comfort food without committing to a long prep or cleanup. It delivers without trying too hard. Let me know your results!