Garlic Lemon Herb Chicken
There’s something deeply satisfying about a meal that’s simple, flavorful, and absolutely jacked with protein—and this Garlic Lemon Herb Chicken checks every single box. We’re talking golden-seared chicken tenderloins, bathed in a garlicky, citrus-forward sauce, and seasoned with a bouquet of herbs that would make any spice rack weep with pride. Paired up with roasted squash and fluffy jasmine rice, this one is a meal prep no-brainer. Minimal effort, massive flavor, and macros that’ll keep your gains on track.
At 57g of protein and just 556 calories per serving, this recipe isn’t just here to flirt with your macros—it’s here to marry them. The balance of lemon brightness, savory herbs, and juicy chicken is downright therapeutic. It’s the kind of lunch you actually look forward to eating midweek instead of microwaving out of obligation. And let’s not forget the squash—underrated, caramelized to perfection, and the veggie MVP of this prep.
If your current meal prep routine is giving “bland gym bro sadness,” then this is your official invitation to level up. Garlic Lemon Herb Chicken is here to deliver flavor, freshness, and fuel all in one gorgeous container. Eat like you train—smart, efficient, and full of flavor. Forks up, friend.
Garlic Lemon Herb Chicken
Equipment
Ingredients
For the Chicken:
- 2 lbs boneless skinless chicken breast
- 2 tbsp lemon juice juice of 1 large lemon
- 1 tbsp olive oil
- 3 cloves garlic minced
- 1 tsp dried thyme
- 1 tsp dried parsley
- 1 tsp salt
- 1/2 tsp black pepper
For the Rice:
- 1 cup dry jasmine rice
- 1 tbsp lemon juice
- ½ tsp garlic powder
- ½ tsp salt
For the Roasted Broccoli:
- 1.5 lbs broccoli florets
- 1 tbsp olive oil
- ½ tsp salt
- ½ tsp pepper
Optional Garnish:
- Lemon wedges
- Fresh chopped parsley
Instructions
Marinate the Chicken:
- In a large bowl, mix the chicken with lemon juice, olive oil, garlic, thyme, parsley, salt, and pepper. Let it marinate for at least 15–20 minutes (or up to 8 hours for max flavor).2 lbs boneless skinless chicken breast, 2 tbsp lemon juice, 1 tbsp olive oil, 3 cloves garlic, 1 tsp dried thyme, 1 tsp dried parsley, 1 tsp salt, 1/2 tsp black pepper
Cook the Rice:
- Rinse the jasmine rice until the water runs clear. Cook according to your preferred method (I love my rice cooker!). Once cooked, fluff with a fork and stir in lemon juice, garlic powder, and a pinch of salt.1 cup dry jasmine rice, 1 tbsp lemon juice, ½ tsp garlic powder, ½ tsp salt
Roast the Broccoli:
- Preheat your oven to 425°F (218°C). Toss broccoli florets with olive oil, salt, and pepper. Spread on a baking sheet in a single layer and roast for 20–25 minutes, flipping halfway through until crisp-tender and slightly charred.1.5 lbs broccoli florets, 1 tbsp olive oil, ½ tsp salt, ½ tsp pepper
Cook the Chicken:
- Heat a grill pan or skillet over medium-high heat. Add the marinated chicken and cook for 4–5 minutes per side, or until fully cooked and slightly charred. Internal temp should reach 165°F (74°C).
Assemble the Bowls:
- Divide rice, roasted broccoli, and chicken evenly into 4 meal prep containers. Garnish with lemon wedges and parsley if desired.Lemon wedges, Fresh chopped parsley
Nutrition
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Why You’ll Love This Garlic Lemon Herb Chicken
This Garlic Lemon Herb Chicken is one of those rare recipes that’s both simple and stunning. We’re talking juicy chicken tenderloins coated in a golden garlic-lemon butter glaze that feels way too indulgent to be this healthy. The citrus cuts through the richness, and the fresh herbs bring a brightness that makes this meal feel elevated, even on a Tuesday lunch break.
And the macros? Absolutely dialed. With 57g of protein per serving, this is a meal that fuels your training, your workday, and your macro goals all at once. Pair it with fluffy jasmine rice and a pile of roasted vegetables for a complete, satisfying, and high-protein meal prep you’ll actually look forward to.
It’s the kind of recipe that doesn’t just taste great fresh—it holds up like a champ in the fridge. So whether you’re prepping for gains or just trying to clean up your week, this one’s a keeper.
Ingredient Substitutions & Customizations
Let’s be real—flexibility is one of the most underrated parts of any good recipe. Whether you’re working with what’s in the fridge or tailoring the meal to match your macros, here are a few smart swaps to consider:
- Chicken Thighs vs. Tenderloins – Want more flavor and don’t mind the added fat? Chicken thighs are juicy and delicious here.
- Herb Rotation – Swap in fresh thyme, rosemary, or dill based on what you have on hand or what flavor you’re chasing.
- Change Your Carbs – Not feeling rice? Sub in roasted potatoes, cauliflower rice, or even quinoa for a slightly nutty flavor boost.
- Up the Veggie Game – Roasted broccoli is great, but asparagus, zucchini, or sautéed green beans would be fire with this flavor profile.
- Add Some Heat – Toss in red pepper flakes or a pinch of cayenne for a subtle kick if you’re the spicy type.
Expert Tips for Perfect Garlic Lemon Herb Chicken
This recipe is straightforward, but a few small adjustments can take it from good to absolutely elite:
- Pat Your Chicken Dry – Before searing, make sure those tenderloins are dry. This is the key to getting that perfect golden crust.
- Sear at Medium-High Heat – You want that sizzle. Don’t crowd the pan, and let the chicken caramelize without constantly flipping.
- Lemon Zest is a Power Move – Don’t sleep on the zest. Add it to the glaze for even more lemon punch without added acidity.
- Let It Rest – After cooking, give your chicken 5–10 minutes to rest. This helps the juices redistribute and keeps it extra tender.
- Deglaze with Flavor – Use lemon juice or chicken broth to deglaze your pan and capture every last bit of garlicky-herby goodness.
Serving Suggestions & Storage Tips
Garlic Lemon Herb Chicken is designed to be a versatile meal prep powerhouse. Here’s how to store and serve it like a pro:
- Refrigeration: Store in airtight containers for up to 4 days. The lemon butter sauce keeps the chicken juicy even after a few days.
- Freezer Option: Want to prep ahead? Freeze the chicken (minus any fresh herbs) for up to 2 months. Reheat gently with a splash of broth.
- Reheating: Microwave with a damp paper towel or reheat in a skillet on low heat to preserve moisture and flavor.
- Side Kicks: Classic jasmine rice is a no-brainer, but you could go bold with lemon couscous or garlic mashed potatoes. Add roasted squash, steamed broccoli, or a bright side salad for variety.
Optional Garnishes
It’s the little things that elevate your meal. Here are some final touches to take your Garlic Lemon Herb Chicken to the next level:
- Chopped fresh parsley, thyme, or dill
- Extra lemon wedges for a zesty squeeze
- Cracked black pepper or a drizzle of herb oil
- A dusting of parmesan or feta cheese if you want to go rogue
FAQs
Can I use bottled lemon juice instead of fresh?
Fresh lemon juice is strongly preferred—it offers more brightness and depth of flavor. Bottled lemon juice can taste muted or overly acidic.
Is this recipe too acidic with the lemon?
Not at all! The lemon is balanced by butter and garlic, creating a rich, tangy glaze without overpowering the dish. If you’re lemon-sensitive, you can cut back slightly or balance it with a pinch of honey.
How can I make this more filling without changing the macros too much?
Add more roasted veggies like squash or cauliflower. They’re high-volume, low-calorie options that stretch the meal without altering your protein-to-calorie ratio.
What kind of pan should I use?
A cast iron skillet is ideal for searing, but any nonstick or stainless pan will work. Just avoid overcrowding to ensure even browning.
Can I meal prep this for the freezer?
Yes! Just hold off on adding fresh herbs until reheating. Freeze the chicken and rice separately for best results.
Why is the protein so high?
It’s all in the portioning. This recipe uses a generous amount of lean chicken breast—measured post-trim—for a heavy-hitting protein meal without unnecessary fluff.
Can I double the recipe?
Absolutely. Just be mindful of pan size—cook in batches so the chicken doesn’t steam instead of sear.
6 Other High-Protein Chicken Recipes You’ll Love
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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.