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Healthy Baked Lemon Pepper Chicken Breast Meal Prep

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A quick and easy healthy baked lemon pepper chicken breast recipe perfect for busy weeks, featuring a bright lemony flavor and juicy, tender chicken.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 pounds / 700 grams)
  • 1/4 cup fresh squeezed lemon juice (about 1 large lemon)
  • Zest from 1 lemon
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon kosher salt (or sea salt)
  • 1 teaspoon freshly cracked black pepper
  • 1/2 teaspoon dried thyme or oregano (optional)
  • Chopped parsley or basil for garnish (optional)

Instructions

  1. Rinse and pat dry 4 boneless, skinless chicken breasts. Trim any excess fat or tendons. Even-sized pieces help them cook uniformly. (5 minutes)
  2. In a medium bowl, whisk together 1/4 cup fresh lemon juice, zest from 1 lemon, 2 tablespoons olive oil, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon kosher salt, 1 teaspoon freshly cracked black pepper, and 1/2 teaspoon dried thyme or oregano (optional). (3 minutes)
  3. Place the chicken breasts in the bowl and toss well to coat. Cover with plastic wrap and refrigerate for at least 20 minutes, up to 2 hours for deeper flavor. (20 to 120 minutes)
  4. Preheat the oven to 400°F (200°C). (5 minutes)
  5. Arrange the marinated chicken breasts in a single layer in a 9×13 inch baking dish. Pour any leftover marinade over the top. Bake uncovered for 20-25 minutes until the internal temperature reaches 165°F (74°C). (20-25 minutes)
  6. Remove from oven and let the chicken rest for 5 minutes before slicing or packing for meal prep. (5 minutes)

Notes

Use fresh lemons for best flavor. Marinate for at least 20 minutes to tenderize and flavor the chicken. Use a meat thermometer to ensure chicken reaches 165°F for safety and juiciness. Avoid overcrowding the pan to allow even cooking. Let chicken rest 5 minutes after baking to lock in juices. For a spicy kick, add red pepper flakes or cayenne. This recipe is naturally gluten-free and dairy-free.

Nutrition

Keywords: lemon pepper chicken, healthy chicken recipe, baked chicken breast, meal prep chicken, easy chicken recipe, lemon chicken, low carb chicken, gluten free chicken

Find it online: https://sofiaspice.com/healthy-baked-lemon-pepper-chicken-breast-meal-prep-easy-5-step-recipe-for-busy-weeks/