This Lemon Herb Grilled Chicken is a refreshing, flavorful dish made with simple ingredients like fresh lemon, garlic, and aromatic herbs. The marinade is a perfect balance of zesty lemon juice, savory garlic, and fragrant rosemary and thyme, giving the chicken a bright and delicious taste. Whether grilled or baked, this dish is quick, versatile, and perfect for meal prep, making it ideal for any time of the week.

Full Recipe:

Ingredients

• 2 lbs boneless, skinless chicken thighs (or breasts)

• 2 tbsp olive oil

• Juice of 2 lemons

• 2 tsp lemon zest

• 4 cloves garlic, minced

• 2 tbsp fresh thyme, chopped

• 2 tbsp fresh rosemary, chopped

• Salt and black pepper to taste

Directions

1. Make the Marinade:

   • In a bowl or mason jar, whisk together olive oil, lemon juice, lemon zest, minced garlic, thyme, rosemary, salt, and pepper until well combined.

2. Prepare the Chicken:

   • Place the chicken in a shallow dish or a zip-top plastic bag. Pour most of the marinade over the chicken (reserve a little for basting while grilling).

   • Marinate the chicken in the fridge for at least 30 minutes, up to 2 hours.

3. Grill the Chicken:

   • Heat a grill or grill pan over medium heat and brush it with oil to prevent the chicken from sticking.

   • Grill the chicken for 5–6 minutes per side or until fully cooked (internal temperature should reach 165°F).

   • Let the chicken rest for 5 minutes before serving.

Helpful Tips and Tricks

• Marinate for at least 30 minutes but no more than 2 hours to avoid the chicken becoming mushy due to the lemon’s acidity.

• If you prefer, you can bake the chicken in the oven at 400°F for 22–28 minutes, checking for an internal temperature of 165°F.

• This marinade also makes an excellent salad dressing!

Nutrients (per serving, 6 servings total)

• Calories: 226 kcal

• Carbohydrates: 1.9g

• Protein: 29.5g

• Fat: 12.9g

  • Saturated Fat: 1.7g

• Sodium: 153.7mg

• Fiber: 0.1g

• Sugar: 0.4g

The Marinade: Fresh and Flavorful

The marinade is the key to the success of this dish. Lemon juice and zest provide the bright citrus notes that make this chicken so refreshing, while the garlic adds depth and richness. Fresh rosemary and thyme give the marinade a fragrant, earthy base that complements the zesty lemon and savory garlic. The olive oil ensures the chicken stays moist while grilling, and the salt and pepper round out the flavor profile. This combination creates a marinade that not only flavors the chicken but also tenderizes it, making each bite juicy and delicious.

Grilling the Chicken: Perfectly Juicy and Tender

Grilling the chicken over medium heat ensures it cooks through while achieving a slightly charred, crispy exterior. The high heat of the grill locks in the flavor from the marinade and creates grill marks that add extra texture and flavor. Grilling chicken thighs (or breasts) for 5–6 minutes per side results in perfectly cooked chicken with an internal temperature of 165°F, ensuring it’s both safe and tender. Resting the chicken for a few minutes after grilling allows the juices to redistribute, keeping the meat moist and flavorful.

Baking Option: Easy and Convenient

If you prefer to bake the chicken, the oven method is just as effective. Baking at 400°F for 22–28 minutes allows the chicken to cook through while maintaining its juiciness. This method is great for those who don’t have access to a grill or prefer a hands-off approach to cooking. Either way, you’re left with a deliciously juicy and flavorful chicken dish.

How to Make Lemon Herb Grilled Chicken

Here’s how to make this fresh and vibrant Lemon Herb Grilled Chicken:

1. Make the Marinade: In a bowl or mason jar, whisk together olive oil, lemon juice, lemon zest, minced garlic, chopped thyme, rosemary, salt, and pepper until fully combined.

2. Prepare the Chicken: Place the chicken in a shallow dish or zip-top plastic bag. Pour most of the marinade over the chicken, reserving a small amount for basting while grilling. Seal the bag or cover the dish, and marinate the chicken in the fridge for at least 30 minutes, up to 2 hours.

3. Grill the Chicken: Preheat a grill or grill pan over medium heat. Brush the grill with oil to prevent sticking. Grill the chicken for 5–6 minutes per side or until it reaches an internal temperature of 165°F. Use the reserved marinade to baste the chicken as it grills for extra flavor.

4. Rest and Serve: Let the chicken rest for 5 minutes before serving. This helps the juices redistribute and ensures each bite is tender and juicy.

Nutritional Benefits of Lemon Herb Grilled Chicken

Each serving of this Lemon Herb Grilled Chicken contains approximately 226 calories, making it a light yet satisfying dish. With 29.5 grams of protein, this recipe offers a great source of lean protein, which is essential for muscle building and repair. The 12.9 grams of fat, with only 1.7 grams of saturated fat, come primarily from the olive oil, making it a healthy fat source. The dish contains only 1.9 grams of carbohydrates and just 0.4 grams of sugar, making it an excellent choice for low-carb or ketogenic diets. With only 153.7mg of sodium per serving, it’s also a relatively low-sodium option, contributing to a heart-healthy meal.

Serving Suggestions

Lemon Herb Grilled Chicken pairs perfectly with a variety of sides, allowing you to customize your meal based on what you enjoy. Here are some ideas:

• With Rice: Serve the chicken over a bed of fluffy rice (white, brown, or cauliflower rice for a low-carb option) to soak up the zesty marinade and juices.

• With Vegetables: Pair it with roasted vegetables like asparagus, zucchini, or bell peppers for a healthy and colorful side.

• With Salad: A simple green salad with mixed greens, cherry tomatoes, and a light vinaigrette complements the citrusy flavor of the chicken.

• With Grilled Corn: For a more summery vibe, serve it with grilled corn on the cob for a fresh, flavorful combo.

Conclusion

Lemon Herb Grilled Chicken is a light, flavorful, and easy-to-make dish that brings fresh ingredients to life. The zesty lemon marinade, combined with garlic and aromatic herbs, makes the chicken incredibly flavorful and juicy. Whether grilled or baked, this dish is quick to prepare and versatile, making it perfect for meal prep, weeknight dinners, or even backyard cookouts. The nutritional benefits, with its high protein and healthy fats, make it a satisfying and guilt-free option that’s sure to become a favorite in your recipe rotation. Enjoy this refreshing and vibrant dish with your favorite sides for a complete, delicious meal!