Recipes › Main Course › Grilled Lemon Herb Chicken Recipe

Grilled Lemon Herb Chicken Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian-inspired grilled lemon herb chicken features tender, juicy chicken breasts marinated in fresh lemon juice, garlic, rosemary, and thyme for maximum flavor. High in lean protein and low in carbohydrates, it's an ideal choice for fitness-focused meals that deliver authentic Mediterranean taste without compromise.

Ingredients

• 4 boneless, skinless chicken breasts (about 180g / 6.3 oz each)
• 60 ml (1/4 cup) extra virgin olive oil
• 45 ml (3 tablespoons) fresh lemon juice
• 4 cloves garlic, minced
• 2 sprigs fresh rosemary (or 1 teaspoon dried)
• 2 sprigs fresh thyme (or 1 teaspoon dried)
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon red pepper flakes
• Zest of 1 lemon

Instructions

1. Combine olive oil, lemon juice, minced garlic, rosemary, thyme, salt, pepper, red pepper flakes, and lemon zest in a shallow dish. Mix thoroughly until herbs are evenly distributed.

2. Place chicken breasts in the marinade, ensuring both sides are well coated. Cover and refrigerate for at least 10 minutes, or up to 4 hours for deeper flavor.

3. Preheat grill to medium-high heat (approximately 200°C / 400°F). Lightly oil the grill grates to prevent sticking.

4. Remove chicken from marinade, reserving 15 ml (1 tablespoon) of marinade for basting. Allow excess marinade to drip off.

5. Place chicken on the preheated grill. Grill for 6 minutes without moving, allowing char marks to develop.

6. Flip chicken and grill for an additional 5-6 minutes until the internal temperature reaches 74°C (165°F) when measured with a meat thermometer at the thickest part. Baste with reserved marinade during final minute of cooking.

7. Remove chicken from grill and transfer to a clean plate. Let rest for 3 minutes before serving to retain juices.

8. Serve immediately with lemon wedges and additional fresh herbs if desired.

Substitutions

• Use chicken thighs (bone-in, skin-on) for added moisture; increase cooking time to 15-18 minutes
• Replace fresh lemon juice with lime juice for a different citrus profile
• Substitute rosemary and thyme with oregano and basil for a different Italian herb blend
• Use avocado oil instead of olive oil for a higher smoke point alternative

Tips

• Pound chicken breasts to an even 1.5 cm (0.6 inch) thickness before marinating to ensure uniform cooking
• Use a meat thermometer to avoid overcooking; chicken dries out quickly on high heat
• Reserve some marinade before adding raw chicken for safe basting and drizzling after cooking
• Let chicken rest after grilling to redistribute moisture throughout the meat

Grilled lemon herb chicken represents the essence of Italian coastal cooking, where fresh citrus, aromatic herbs, and high-quality olive oil are staples. This preparation method reflects the Mediterranean philosophy of allowing quality ingredients to shine with minimal manipulation.

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