SPICY LEMON-GARLIC GRILLED CHICKEN
This Spicy Lemon-Garlic Grilled Chicken is a flavourful, protein-rich dish that is zesty and bold. The combination of fresh lemon juice, minced garlic, black pepper, salt, olive oil and red pepper flakes creates a mouthwatering marinade that infuses the chicken with a balance of tangy, spicy and savoury notes. Grilling locks in the juiciness, creating a crispy exterior while keeping the inside tender and moist. Perfect for a quick weeknight dinner or a high-protein meal prep option, this dish pairs well with fresh salads, roasted vegetables or grain-based sides like quinoa or rice. The recipe is simple yet delicious, making it a great go-to option for those who love a bit of heat in their meals. It’s low in carbs, gluten-free and suitable for paleo and Whole30 diets. Whether grilled outdoors or cooked on a stovetop grill, this dish is guaranteed to impress.
RECIPE CATEGORY
Main Course, Lunch, Dinner
SERVING SIZE
1
CUISINE
Mediterranean, American, Healthy Eating
PREPARATION/TECHNIQUES
Grill, Pan-Fry, Marinate
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, High-Protein Meal, BBQ
SPECIAL CONSIDERATION/DIETARY CONCERNS
Gluten-Free, Dairy-Free, High-Protein, Low-Carb, Keto, Paleo, Whole30
DISH TYPE
Grilled Chicken, Protein Meal, Healthy Chicken Recipe
INGREDIENTS
- 1 small chicken breast
- ½ teaspoon lemon juice
- ½ teaspoon garlic, minced
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes
- ½ teaspoon olive oil
- ¼ teaspoon salt
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Carbohydrates: 1g
- Protein: 30g
- Fats: 5g
- Fibre: 0g
- Sugar: 0g
- Sodium: 400mg
PREPARATION
- Prepare the marinade: In a small bowl, mix the lemon juice, minced garlic, black pepper, red pepper flakes, olive oil and salt.
- Marinate the chicken: Coat the chicken breast evenly with the marinade, ensuring it is well-covered. Let it rest for at least 15 minutes (or up to 24 hours for maximum flavour).
- Preheat the grill or pan: Heat a grill pan or outdoor grill to a medium-high flame. Lightly grease with olive oil.
- Cook the chicken: Place the chicken on the grill and cook for about 5-7 minutes per side, depending on thickness, until fully cooked (internal temperature of 75°C or 165°F).
- Rest before serving: Remove the chicken from the grill and let it rest for 5 minutes to allow the juices to redistribute.
- Serve and enjoy: Slice and serve hot with your favourite sides, such as roasted vegetables or a fresh salad.
PREP TIME
15 minutes (including marination)
COOKING TIME
10-12 minutes
TIPS
- More intense flavour: Marinate the chicken for a longer time (overnight if possible).
- Juicier chicken: Do not overcook the chicken. Use a meat thermometer to check doneness.
- Less spicy version: Reduce red pepper flakes or substitute with smoked paprika for a milder flavour.
- Extra zesty kick: Add extra lemon zest to the marinade for more citrus notes.
- Meal prep idea: Make multiple servings and store them in the fridge for quick meals throughout the week.
VARIATIONS
- Asian-Inspired: Add soy sauce and ginger to the marinade for an umami boost.
- Mediterranean Twist: Mix in oregano and serve with tzatziki sauce.
- Mexican Style: Use lime juice instead of lemon and serve with avocado and salsa.
- Herby Version: Add fresh rosemary or thyme for a fragrant touch.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze raw marinated chicken in a sealed bag for up to 3 months.
- Reheating: Warm in a pan over low heat or microwave for 1-2 minutes, adding a splash of water to keep it moist.