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Lemon Garlic Grilled Chicken Breast (Meal Prep)

Lemon garlic grilled chicken breast with a bright citrus marinade is grilled until golden-charred and juicy, then portioned for easy meal prep. Expect deep grill marks, tender slices, and bold lemon-garlic flavor straight from the fridge.
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Prep Time 20 minutes
Cook Time 14 minutes
marinating + brief sit 30 minutes
Total Time 1 hour 4 minutes
Servings: 4 servings
Course: Dinner, Lunch
Cuisine: American
Calories: 430
Ingredients Equipment Method Notes

Ingredients
  

Marinade
  • 4 boneless skinless chicken breasts About 170g / 6 oz each
  • 3 tbsp olive oil
  • 3 tbsp fresh lemon juice About 1 large lemon
  • 1 tsp lemon zest
  • 4 garlic cloves minced
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp smoked paprika
  • 0.5 tsp onion powder
  • 1 tsp salt
  • 0.5 tsp black pepper
  • 1 tbsp fresh parsley optional, chopped for garnish
For serving and storing
  • 1 lemon slices for garnish
  • 1 fresh parsley chopped

Equipment

  • 1 grill pan
  • 1 cast iron skillet

Method
 

Make the lemon garlic marinade
  1. Whisk the olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, smoked paprika, onion powder, salt, and black pepper together in a large bowl or zip-lock bag until combined and uniform.
  2. Add the chicken breasts to the marinade and turn to coat evenly, then seal and refrigerate for at least 30 minutes (up to 8 hours) for deeper flavor.
Grill the chicken
  1. Remove the marinated chicken from the fridge and let it sit at room temperature for 10 minutes while you heat the grill.
  2. Preheat your grill or grill pan over medium-high heat, then lightly brush the grates with oil to help prevent sticking.
  3. Place the chicken breasts on the grill and cook for 6–7 minutes per side, until the internal temperature reaches 165°F (74°C) and the grill marks are deep golden-char.
Rest, slice, and meal prep
  1. Transfer the chicken to a plate and rest for 5 minutes before slicing or storing to lock in the juices.
  2. Slice each breast against the grain into thick pieces, or leave whole, then divide into meal prep containers.
  3. Refrigerate for up to 4 days, or freeze individually for up to 3 months; reheat until steaming hot, then serve with lemon slices and chopped fresh parsley, squeezing a little extra lemon over the top before eating.

Notes

For best juiciness, keep the chicken thickness as even as possible and avoid pressing it on the grill—let it cook undisturbed for clean grill marks. Store cooked chicken in the fridge up to 4 days; freeze individually up to 3 months. For a dietary swap, use a low-sodium salt (or reduced-sodium seasoning) to cut sodium without losing the lemon-garlic flavor.