A Bright, Flavorful & Healthy Dinner
Italian Lemon Chicken is one of those meals that tastes restaurant-quality but is incredibly simple to make at home. The fresh lemon, garlic, and herbs create a fragrant sauce that pairs beautifully with tender chicken. It’s light, refreshing, and perfect for anyone looking for a healthy, high-protein meal.
This version is designed for fitness and wellness lovers: it provides around 100 grams of protein in the whole recipe, making it great for meal prep or a post-workout dinner.
⭐ Why This Italian Lemon Chicken Recipe Is Special
- Fresh, authentic Italian flavors
- High in protein (approx. 100g total)
- Easy 20–25 minute cooking time
- Only one pan required
- Perfect for weight-management, fitness, or clean eating
🍗 Ingredients (Makes 2 Servings – ~100g Protein Total)
To reach around 100g protein, this recipe uses 2 large chicken breasts.
Protein Breakdown:
- 2 large chicken breasts (8 oz each): approx 100g protein total
Ingredients:
- 2 large chicken breasts (about 450g / 1 lb total)
- 2 tablespoons olive oil
- 1 tablespoon butter
- 4 garlic cloves, minced
- Juice of 2 fresh lemons
- Zest of 1 lemon
- 1 cup low-sodium chicken broth
- 1 teaspoon Italian seasoning
- ½ teaspoon oregano
- Salt & black pepper to taste
- Fresh parsley for garnish
- Optional: lemon slices for serving
🥣 Step-by-Step Tutorial: Italian Lemon Chicken
Follow these simple steps for a perfect, flavorful result.
Step 1: Prepare the Chicken
- Pat chicken breasts dry with a paper towel.
- Slice each breast horizontally if they are very thick (even cooking is key).
- Season generously with:
- salt
- pepper
- Italian seasoning
- a pinch of oregano
Let the chicken sit for a few minutes to absorb the seasoning.
Step 2: Sear the Chicken
- Heat 2 tablespoons olive oil in a large skillet over medium-high heat.
- Add the chicken breasts and sear for 4–5 minutes per side until golden brown.
- Remove the chicken from the pan and set aside.
(They do not have to be fully cooked yet.)
Step 3: Make the Lemon Garlic Sauce
- Turn heat down to medium.
- Add 1 tablespoon butter to the same pan.
- Stir in the minced garlic and cook for 30–45 seconds (don’t let it burn).
- Add:
- lemon juice
- lemon zest
- chicken broth
- Whisk everything together and scrape up the browned bits from the bottom of the pan (this adds flavor).
Let the sauce simmer for 2–3 minutes.
Step 4: Finish Cooking the Chicken
- Return the chicken to the pan.
- Spoon sauce over the top.
- Reduce heat to medium-low and let it simmer for 6–8 minutes, or until the chicken reaches 165°F (75°C) internally.
The sauce will thicken slightly and become fragrant and silky.
Step 5: Garnish & Serve
Sprinkle fresh parsley over the top and add lemon slices for presentation.
This dish pairs perfectly with:
- roasted potatoes
- steamed vegetables
- brown rice
- pasta
- a simple green salad
🥗 Nutrition Info (Whole Recipe – Approximate)
Total protein: ~100g
Calories: ~720
Carbs: ~14g
Fat: ~34g
(Values may vary depending on chicken size and cooking oil amount.)
If you divide into 2 servings, that’s ~50g protein per serving.
🍋 Tips for the Best Italian Lemon Chicken
- Use fresh lemons for the best flavor (avoid bottled juice).
- Don’t overcook the garlic—bitterness kills the dish.
- If you like a thicker sauce, add ½ teaspoon of cornstarch mixed with 1 tablespoon water.
- For added richness, whisk in a small splash of heavy cream at the end.
🧡 Final Thoughts
Italian Lemon Chicken is one of those dishes that feels fancy but takes almost no effort. It’s healthy, bursting with lemony brightness, and high in protein—making it perfect for anyone focused on fitness or clean eating.
