Keto Lemon Chicken Meal Prep

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  • prep time

    prep time

    5 min

  • cook time

    cook time

    20 min

  • ready time

    ready time

    25 min

Keto Lemon Chicken Meal Prep

53 ratings

One of the hardest things to do is to get organized enough to bring a healthy lunch to work. With a little bit of prep, you can easy prepare a few days worth of keto lunches in a half hour. I like to do chicken breast with lemons, some broccoli and cauliflower rice. The chicken helps me stay full throughout the afternoon!

  • Net Carbs

    3.7 g

  • Fiber

    3.5 g

  • Total Carbs

    7.2 g

  • Protein

    49.2 g

  • Fats

    8.7 g

308 cals

Keto Lemon Chicken Meal Prep

#1 Low Carb & Keto Diet App Since 2010

Track macros, calories, and access top Keto recipes.

Download on the App Store
Get in on Google Play

Ingredients

  • Skinless Chicken Breast

    Skinless Chicken Breast

    1 pound

  • Ghee

    Ghee

    2 teaspoon

  • Lemons Raw With Peel

    Lemons Raw With Peel

    ¼ fruit without seeds

  • Lemon Juice Raw

    Lemon Juice Raw

    1 tablespoon

  • Water

    Water

    1 tablespoon

  • Kosher Salt

    Kosher Salt

    ¼ teaspoon

  • Broccoli

    Broccoli

    1-½ cup, flowerets

  • Cauliflower Rice

    Cauliflower Rice

    1-½ cup

Recipe Steps

steps 3

25 min

  • Step 1

    Preheat medium skillet over medium-high heat. Add ghee. Wait until ghee is shimmering and hot. Season chicken with salt. Add chicken breasts to the pan. Cook until nicely browned on one side about 10 minutes. Do not peek while chicken is browning! It will release from the pan when it is ready and browned. Turn chicken and add lemon slices. Continue cooking until almost cooked through about another 10 mins.
    Step 1
  • Step 2

    Add broccoli to the pan along with 1 T lemon juice and 1 T water. Cover pan with a lid and continue cooking until chicken has reached an internal temp of 165 F.
    Step 2
  • Step 3

    Remove chicken from the pan and let rest for 5 minutes until slicing. Assemble lunch containers with sliced chicken, cooked broccoli and cauliflower rice!
    Step 3

Comments 26

  • StupendousKetone593786

    StupendousKetone593786 2 months ago

    I used shredded chicken and a few other herbs and spices. 😊

    • MirthfulRadish877672

      MirthfulRadish877672 a year ago

      Definitely a winner, but the standard recipe is too bland. I added garlic flakes, smoked paprika, pepper and a veggie spice to the final mix and it came out great. I also cubed my chicken breast and it certainly helps to enjoy it as a quick lunch on the go.

      • ashtack73a5

        ashtack73a5 2 years ago

        Sauté the cauliflower in butter til cooked to texture of rice

        • ashtack73a5

          ashtack73a5 2 years ago

          1 lb of chicken would be divided into 4 servings (4 oz each) ….

          • FortuitousKale592388

            FortuitousKale592388 8 months ago

            Thanks! Man seems like ingredients are per serving minus the protein

        • SuperRadish132016

          SuperRadish132016 2 years ago

          How long does this stay in fridge for

          • IneffableMacadamia288694

            IneffableMacadamia288694 2 years ago

            I am also confused about the portion sizes but also it doesn't say anything about the prep or cooking of the cauliflower rice. Is it ment to be eaten raw ?

            • kmsbrown1228

              kmsbrown1228 2 years ago

              Since this is a meal prep dish and meant to be heated later you would put the cauliflower rice in raw. It will get cooked when you reheat the dish.

          • Lulupad

            Lulupad 2 years ago

            Is the half cup of broccoli chopped? It seems very little.? The portion size never seem to be correct.

            • Qwkvet

              Qwkvet 2 years ago

              1 1/4 oz of broccoli per serving?? That sure doesnt look like whats in the picture. 1 1/4 oz is practically nothing.

              • Yadiof2

                Yadiof2 4 months ago

                1.5 cups of broccoli is 9 carbs....low cals yes, but that is 1/2 of my daily carbs....No thanks. I will stick to 1.25 oz.

              • AwesomeArugula451977

                AwesomeArugula451977 2 years ago

                Broccoli has so few calories you can probably eat as much as you want. I think they mean 1 1/2 cups each meal and 4 oz of chicken per meal.

            • rubyhogston51

              rubyhogston51 3 years ago

              Can you freeze it?

              • SuperKale871825

                SuperKale871825 3 years ago

                Looks good, but these numbers are out. I'm reading 49g protein per 100g serve.

                • bono775466c1

                  bono775466c1 3 years ago

                  Great recipe, just don't over cook the chicken. It reheats beautifully.

                  • SuperAvocado752474

                    SuperAvocado752474 3 years ago

                    Hello, is the 100g the size of each lunch meal I should be eating? I'm confused how to portion this out to last 5 days.

                    • Sggsnoopy

                      Sggsnoopy 3 years ago

                      It was a great flavor but the chicken was a little rubbery. I’ll have to figure out how to manage that.

                      • Carrianne23

                        Carrianne23 3 years ago

                        I grill the chicken, makes it thoroughly cooked and crispy rather than pam fried or baked.

                      • StellarArugula521372

                        StellarArugula521372 3 years ago

                        It might be the chicken, have had that issue. Only buy chicken that has not been injected with salt solution. I’ve found that makes a huge difference.

                      • S.A.J

                        S.A.J 3 years ago

                        Boil the chicken in hot water with spices 1st. Than cook on medium skillet. It will be perfect

                      • Spike_Momma

                        Spike_Momma 3 years ago

                        Use boneless thighs instead

                      • SuperKale262476

                        SuperKale262476 3 years ago

                        what if you baked it?

                    • PaulPumpkinEater69

                      PaulPumpkinEater69 4 years ago

                      I’ve tried to meal prep chicken, DONT! Just cook everyday, after 5-7 days the chicken becomes super dry and doesn’t have the same taste as if you cook it right then and there.

                      • Harlee1000

                        Harlee1000 2 years ago

                        you're not supposed to store "leftovers" for more than 72 hours anyway. So you have a max of probably 4 days of food storage after you cook it. Meal prep is so bad.

                    • Mary

                      Mary 4 years ago

                      I’m confused do you eat this cold ?

                      • Jdunderwood37

                        Jdunderwood37 4 years ago

                        It’s a meal prep so you can make a weeks worth of lunches and just reheat when you’re ready to eat. Hope this helps.