Easy Make 5 Meals In 35 Minutes With This Lemon Chicken Meal Prep
Quick 35-minute lemon chicken meal prep makes 5 meals. Fresh, healthy, and perfectly portioned for busy weekdays.
Ingredients
- 5 boneless, skinless chicken breasts (about 2 pounds total)
- 6 tablespoons extra-virgin olive oil
- 4 large lemons, zested and juiced (about 3/4 cup juice)
- 8 cloves garlic, minced
- 2 teaspoons Dijon mustard
- 2 teaspoons dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon red pepper flakes
- 1 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 1 medium yellow onion, thinly sliced
- 2 cups low-sodium chicken broth
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh basil, chopped
- 1 tablespoon raw honey
- 1/2 cup dry white wine or additional chicken broth
Instructions
- 1
Pat the chicken breasts dry with paper towels and season both sides generously with sea salt and black pepper.
- 2
Heat 3 tablespoons of olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
- 3
Place the chicken breasts in the hot oil and sear for 4-5 minutes on each side until golden brown, then transfer to a clean plate.
- 4
Add the remaining 3 tablespoons of olive oil to the same skillet and sauté the sliced yellow onion over medium heat until softened and translucent, approximately 4 minutes.
- 5
Add the minced garlic to the pan and cook for 1 minute, stirring constantly until fragrant and deeply golden.
- 6
Whisk together the lemon juice, lemon zest, Dijon mustard, honey, white wine, oregano, thyme, and red pepper flakes in a bowl.
- 7
Pour the lemon mixture into the skillet with the onions and garlic, stirring to combine all the flavors for about 30 seconds.
- 8
Return the seared chicken breasts to the skillet and pour the chicken broth around them, making sure they are partially submerged.
- 9
Bring the liquid to a gentle simmer, then reduce heat to medium-low and cover with a lid.
- 10
Simmer for 12-15 minutes until the chicken reaches an internal temperature of 165°F when checked with a meat thermometer.
- 11
Remove from heat and stir in the fresh parsley and basil, tasting and adjusting seasoning as needed.
- 12
Allow the chicken to cool for 5 minutes in the pan, then divide the chicken and cooking liquid evenly among 5 meal prep containers.
- 13
Refrigerate the containers for up to 4 days, or freeze for up to 2 months for later use.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| extra-virgin olive oil | avocado oil | Avocado oil has a higher smoke point and similar healthy fat profile while offering a neutral flavor that won't compete with the lemon |
| dry white wine | apple cider vinegar mixed with broth | This substitution eliminates alcohol while maintaining acidity and depth, plus it adds beneficial probiotics from the vinegar |
| raw honey | pure maple syrup or skip entirely | Maple syrup provides a more complex sweetness and minerals, while skipping it reduces overall sugar content without sacrificing flavor balance |
| low-sodium chicken broth | homemade bone broth | Bone broth contains collagen and gelatin that support gut health and joint function while providing more depth of flavor |
| dried oregano and thyme | fresh Mediterranean herbs (oregano, thyme, rosemary) | Fresh herbs contain higher levels of antioxidants and polyphenols compared to dried versions, reducing inflammation more effectively |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 5)
| Calories | 358 |
| Total Fat | 16g |
| Saturated Fat | 3g |
| Cholesterol | 110mg |
| Sodium | 420mg |
| Carbohydrates | 7g |
| Fiber | 2g |
| Sugar | 2g |
| Protein | 43g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 358 | 385 | 285 |
| Protein | 43g | 42g | 38g |
| Carbs | 7g | 12g | 6g |
| Fat | 16g | 18g | 11g |
| Fiber | 2g | 2.5g | 1g |
| Sugar | 2g | - | - |
| Health Scores | |||
| Gut Health | 8/10 | 9/10 | 8/10 |
| Anti-Inflammatory | 9/10 | 9/10 | 9/10 |
| Blood Sugar | 8/10 | 9/10 | 9/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
