Lemon Garlic Chicken Meal Prep: Healthy & Easy for Busy Weeks

Simplify your busy week with this delicious lemon garlic chicken meal prep, perfect for healthy eating and easy dinners.

This recipe is ideal for fast and easy meal prep, helping you stay on track with healthy meals. Each serving provides about 35 grams of protein. Discover the details for this flavorful dish that makes healthy eating a breeze.

Lemon Garlic Chicken Meal Prep

---

• Total Time: 35-40 minutes
• Yield: 4 servings 1x

Print Recipe

Pin Recipe

Description

Simplify your busy week with this delicious lemon garlic chicken meal prep, perfect for healthy eating and easy dinners. This recipe is ideal for fast and easy meal prep, helping you stay on track with healthy meals. Each serving provides about 35 grams of protein. Discover the details for this flavorful dish that makes healthy eating a breeze.

---

Ingredients

Scale 1x2x3x

1.5 pounds boneless, skinless chicken breasts or thighs

3 tablespoons olive oil

4 cloves garlic, minced

1/4 cup fresh lemon juice (from about 1–2 lemons)

1 teaspoon dried oregano

1/2 teaspoon dried thyme

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon fresh parsley, chopped (for garnish, optional)

---

Instructions

1. Pat the chicken breasts or thighs dry with paper towels. If using breasts, you can slice them horizontally to create thinner cutlets.

2. In a medium bowl, whisk together the olive oil, minced garlic, fresh lemon juice, dried oregano, dried thyme, salt, and black pepper.

3. Add the chicken pieces to the bowl with the marinade, ensuring each piece is well coated. Marinate for at least 15 minutes at room temperature, or up to 30 minutes. For longer marinating, cover and refrigerate for up to 2 hours.

4. Heat a large skillet over medium-high heat. Once hot, add the chicken pieces in a single layer, making sure not to overcrowd the pan. Cook in batches if necessary.

5. Cook the chicken for 5-7 minutes per side, or until it’s golden brown and cooked through. The internal temperature should reach 165 F (74 C).

6. Once cooked, remove the chicken from the skillet and let it rest on a cutting board for 5 minutes before slicing. Garnish with fresh chopped parsley, if desired.

• Prep Time: 15 minutes
• Cook Time: 20-25 minutes
• Category: main dish
• Cuisine: american

Nutrition

• Serving Size: 1 serving
• Protein: 35

Keywords: chicken, lemon, garlic, meal prep, healthy, easy, weeknight, protein, dinner, quick

What You’ll Love About This Quick And Easy Recipe

This lemon garlic chicken meal prep is a lifesaver for anyone with a packed schedule who still wants to enjoy nourishing, home-cooked meals. It’s perfect for individuals, couples, or small families looking to streamline their weekly food routine. The beauty of this recipe lies in its simplicity and the vibrant flavors that don’t compromise on health. You can enjoy it for lunch, dinner, or even as a post-workout refuel. It’s versatile enough to be served with a variety of sides, making it a staple you’ll want to revisit often. The bright lemon and savory garlic combination makes for a universally appealing dish that even picky eaters tend to enjoy.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients ahead of time makes the cooking process smooth and enjoyable. This recipe uses readily available items that you likely already have in your pantry or can easily find at any grocery store.

INGREDIENTS:

• 1.5 pounds boneless, skinless chicken breasts or thighs
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• 1/4 cup fresh lemon juice (from about 1-2 lemons)
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (for garnish, optional)

For the chicken, you can use either boneless, skinless chicken breasts or thighs, depending on your preference. Thighs tend to be a bit more forgiving and moist, while breasts are leaner. If fresh garlic isn’t on hand, you can substitute with 1 teaspoon of garlic powder, though fresh offers a more robust flavor. Similarly, bottled lemon juice can work in a pinch, but fresh lemon juice truly elevates the dish. Feel free to adjust the herbs to your liking; rosemary or a “poultry seasoning” blend would also be delicious.

Time Needed From Start To Finish

This recipe is designed for efficiency, getting you from prep to plate in under an hour, making it perfect for busy weeknights or weekend meal prep sessions.

• Prep time: 15 minutes
• Cook time: 20-25 minutes
• Total time: 35-40 minutes

How To Make It Step By Step With Visual Cues

Follow these simple steps to create a delicious and healthy lemon garlic chicken meal prep.

1. Prepare the Chicken: Pat the chicken breasts or thighs dry with paper towels. This helps them brown better. If using breasts, you can slice them horizontally to create thinner cutlets, which cook faster and more evenly.
2. Make the Marinade: In a medium bowl, whisk together the olive oil, minced garlic, fresh lemon juice, dried oregano, dried thyme, salt, and black pepper. This creates the flavorful base for your chicken.
3. Marinate the Chicken: Add the chicken pieces to the bowl with the marinade, ensuring each piece is well coated. If you have time, let it marinate for at least 15 minutes at room temperature, or up to 30 minutes. For longer marinating, cover and refrigerate for up to 2 hours.
4. Preheat and Cook: Heat a large skillet (cast iron or non-stick works well) over medium-high heat. Once hot, add the chicken pieces in a single layer, making sure not to overcrowd the pan. You may need to cook in batches.
5. Sear and Finish: Cook the chicken for 5-7 minutes per side, or until it’s golden brown and cooked through. The internal temperature should reach 165°F (74°C). If the chicken is thicker, you might need to reduce the heat slightly after searing to ensure it cooks through without burning the outside.
6. Rest and Garnish: Once cooked, remove the chicken from the skillet and let it rest on a cutting board for 5 minutes before slicing. This allows the juices to redistribute, keeping the chicken moist. Garnish with fresh chopped parsley, if desired.

Easy Variations And Serving Ideas That Fit Real Life

This lemon garlic chicken is incredibly versatile and can be adapted to suit various tastes and dietary needs. For a kid-friendly twist, you can slice the cooked chicken into strips and serve it with a side of mild ranch dressing or a squeeze of extra lemon.

• Vegetable Boost: Roast or sauté some broccoli, asparagus, bell peppers, or zucchini alongside the chicken. You can even toss them in the same lemon garlic marinade before cooking.
• Grain Bowls: Serve the sliced chicken over a bed of quinoa, brown rice, couscous, or farro for a complete meal. Add some roasted vegetables and a drizzle of extra dressing for a satisfying bowl.
• Salad Topper: Let the chicken cool, then slice it and add it to your favorite green salad for a protein-packed lunch. A light vinaigrette would complement the flavors perfectly.
• Wrap or Sandwich Filler: Shred the cooked chicken and mix it with a little Greek yogurt or light mayonnaise, then tuck it into whole wheat pitas or wraps with some fresh lettuce and tomato.
• Spice It Up: For those who enjoy a bit of heat, add a pinch of red pepper flakes to the marinade.
• Creamy Sauce: After cooking the chicken, deglaze the pan with a splash of chicken broth and a tablespoon of cream cheese or heavy cream for a quick, luxurious sauce.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have common pitfalls. Being aware of these can help ensure your lemon garlic chicken turns out perfectly every time.

• Overcrowding the Pan: When you add too much chicken to the skillet at once, the temperature drops, and the chicken steams instead of searing. This results in pale, rubbery chicken instead of beautifully browned and tender pieces. Cook in batches if necessary, ensuring there’s space between each piece.
• Not Pounding Chicken Evenly: If your chicken breasts are very thick in some areas and thin in others, they will cook unevenly. The thinner parts will dry out before the thicker parts are cooked through. Lightly pound thicker chicken breasts to an even thickness (about 3/4 inch) using a meat mallet or rolling pin.
• Skipping the Rest Time: It might be tempting to slice into that delicious chicken right away, but letting it rest for 5 minutes is crucial. This allows the juices, which have gathered in the center during cooking, to redistribute throughout the meat, resulting in much juicier and more tender chicken.
• Overcooking the Chicken: Chicken breasts, especially, can become dry and tough if cooked past their ideal internal temperature of 165°F (74°C). Use a meat thermometer to check for doneness, especially when you’re first getting familiar with the recipe.

How To Store It And Make It Ahead Without Ruining Texture

This lemon garlic chicken is excellent for meal prepping and holds up well for several days, making your busy week much easier.

• Refrigeration: Once the chicken has cooled completely, transfer it to airtight containers. It will stay fresh in the refrigerator for up to 3-4 days. For best results, store the chicken and any accompanying sides (like rice or vegetables) in separate compartments or containers to prevent sogginess.
• Freezing: For longer storage, you can freeze the cooked chicken. Place cooled chicken pieces in a single layer on a baking sheet and freeze until solid. Then, transfer the frozen pieces to a freezer-safe bag or container, removing as much air as possible. It can be frozen for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
• Reheating: To reheat, you can use a microwave, oven, or skillet. For best texture, especially if reheating multiple servings, place the chicken in an oven-safe dish, cover it loosely with foil, and reheat at 300°F (150°C) for 10-15 minutes, or until warmed through. A splash of chicken broth or water can help keep it moist. In the microwave, heat in 30-second intervals until hot.

Questions People Always Ask Before Making This Recipe

Here are some common questions that arise when preparing this lemon garlic chicken.

Can I use chicken thighs instead of breasts? Absolutely! Boneless, skinless chicken thighs work wonderfully in this recipe and often stay even juicier than breasts. The cooking time might be slightly longer, so always check for an internal temperature of 165°F (74°C).

How long should I marinate the chicken? Even 15-30 minutes at room temperature will infuse great flavor. For a deeper flavor, you can marinate the chicken in the refrigerator for up to 2 hours. Avoid marinating for much longer than that, especially with lemon juice, as the acid can start to break down the

FAQs

• Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
• How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
• Can I adjust sweetness? Yes—add more or less sweetener to taste.
• Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.