Easy Zesty Lemon Garlic Chicken Meal Prep Recipe for Quick Healthy Dinners
A quick, healthy, and flavorful lemon garlic chicken recipe perfect for meal prep and busy weeknights. This dish features a bright lemon zest and savory garlic marinade with a subtle smoky twist.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: American
Ingredients
Scale
- 1.5 pounds boneless, skinless chicken breasts (can substitute thighs)
- 2 medium lemons, zested and juiced
- 4 cloves garlic, minced
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika (optional)
- 1 teaspoon salt, or to taste
- 1/2 teaspoon freshly ground black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
- 1/4 cup low sodium chicken broth or water
Instructions
- In a large bowl, combine the juice and zest of 2 lemons, minced garlic, olive oil, dried oregano, smoked paprika, salt, and black pepper. Whisk until well mixed (about 5 minutes).
- Add the chicken breasts to the bowl, coating each piece thoroughly with the lemon garlic mixture. Cover and refrigerate for at least 20 minutes, or up to 2 hours.
- Heat a non-stick skillet or cast iron pan over medium-high heat for about 3 minutes. Add a splash of olive oil to prevent sticking.
- Remove chicken from marinade—reserve the leftover marinade—and place chicken breasts in the skillet. Cook for 5-6 minutes on one side without moving them to get a golden sear.
- Flip the chicken over, then pour the reserved marinade and 1/4 cup chicken broth or water into the pan. Cover loosely with a lid and reduce heat to medium-low. Simmer gently for 8-10 minutes, or until chicken reaches an internal temperature of 165°F (74°C).
- Transfer chicken to a plate and let rest for 5 minutes to redistribute juices.
- Sprinkle freshly chopped parsley over the chicken. Portion into meal prep containers with your favorite sides.
Notes
If marinade starts to burn, lower heat and add more broth or water. Do not skip resting the chicken to keep it tender. Use a meat thermometer to ensure proper doneness. For juicier meat, substitute chicken thighs and adjust cooking time accordingly. Fresh lemon zest is essential for bright flavor. Can bake at 400°F for 20-25 minutes as an alternative cooking method.
Nutrition
- Serving Size: 1 chicken breast (ap
- Calories: 280
- Fat: 10
- Carbohydrates: 2
- Protein: 35
Keywords: lemon garlic chicken, meal prep, healthy dinner, quick chicken recipe, easy chicken, zesty chicken, low carb, gluten free, dairy free