🍋 High-Protein Lemon Garlic Chicken
Juicy, tender chicken breasts baked with fresh lemon juice, fragrant garlic, and olive oil. This easy, flavorful dinner is naturally low-carb, high in protein, and suitable for many diabetes-conscious eating plans.
Prep time
10 min
Cook time
20–25 min
Servings
4
Ingredients
- 4 boneless, skinless chicken breasts (about 6–8 oz / 170–225 g each)
- 3 tbsp fresh lemon juice
- 4–5 garlic cloves, minced
- 2 tbsp olive oil
- 1 tsp lemon zest, optional
- 1 tsp paprika
- 1 tsp dried oregano or Italian seasoning
- ½ tsp salt, or to taste
- ½ tsp black pepper
- 2 tbsp chopped fresh parsley, optional
- Lemon slices, for serving
Instructions
1. Preheat the oven. Heat to 400°F (200°C). Lightly grease a baking dish with a little olive oil.
2. Prepare the chicken. Pat the chicken breasts dry with paper towels. If they are very thick, pound them to an even thickness so they cook evenly.
3. Make the lemon garlic marinade. In a small bowl, combine lemon juice, minced garlic, olive oil, lemon zest, paprika, oregano, salt, and black pepper.
4. Season the chicken. Arrange the chicken breasts in the baking dish. Pour the lemon garlic mixture over them, turning each piece to coat well. Let marinate for 10–15 minutes if time allows.
5. Bake. Place the dish in the oven and bake for approximately 20–25 minutes, depending on the thickness of the chicken. Cook until the thickest part reaches 165°F (74°C) on a food thermometer.
6. Rest the chicken. Remove from the oven and let rest for 5 minutes. Spoon the flavorful pan juices over the chicken to keep it moist.
7. Garnish and serve. Sprinkle with fresh parsley and serve with lemon slices. Pair with roasted broccoli, asparagus, cauliflower rice, or a fresh green salad for a low-carb meal.
Estimated nutrition per serving
Assuming four servings and medium-sized chicken breasts.
| Nutrient | Approximate amount |
|---|---|
| Calories | 300–380 |
| Protein | 45–55 g |
| Total carbs | 2–4 g |
| Fat | 10–15 g |
| Net carbs | 2–4 g |
My flavor tip: I’d add extra garlic—about 5 cloves—and a little lemon zest for a stronger, fresher flavor without adding significant carbs.
