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

Quantity

Serving Size

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Skinless Chicken Breast

1 pound
Ghee

2 teaspoon
Lemons Raw With Peel

¼ fruit without seeds
Lemon Juice Raw

1 tablespoon
Water

1 tablespoon
Kosher Salt

¼ teaspoon
Broccoli

1-½ cup, flowerets
Cauliflower Rice

1-½ cup

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 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 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!

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Comments 26

StupendousKetone593786 3 days ago

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

0
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.

13
ashtack73a5 2 years ago

Sauté the cauliflower in butter til cooked to texture of rice

6
ashtack73a5 2 years ago

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

1
- FortuitousKale592388 6 months ago
  
  Thanks! Man seems like ingredients are per serving minus the protein
  
  0
SuperRadish132016 2 years ago

How long does this stay in fridge for

0
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 ?

2
- 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.
  
  1
Lulupad 2 years ago

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

4
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.

0
- Yadiof2 2 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.
  
  0
- AwesomeArugula451977 a year 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.
  
  0
rubyhogston51 2 years ago

Can you freeze it?

1
SuperKale871825 2 years ago

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

4
bono775466c1 3 years ago

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

3
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.

6
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.

0
- Carrianne23 2 years ago
  
  I grill the chicken, makes it thoroughly cooked and crispy rather than pam fried or baked.
  
  2
- 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.
  
  5
- S.A.J 3 years ago
  
  Boil the chicken in hot water with spices 1st. Than cook on medium skillet. It will be perfect
  
  0
- Spike_Momma 3 years ago
  
  Use boneless thighs instead
  
  6
- SuperKale262476 3 years ago
  
  what if you baked it?
  
  1
PaulPumpkinEater69 3 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.

19
- 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.
  
  0
Mary 4 years ago

I’m confused do you eat this cold ?

0
- Jdunderwood37 3 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.
  
  8

Keto Lemon Chicken Meal Prep

Ingredients

Recipe Steps

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Comments 26