3 high protein chicken recipes

1. Mediterranean Lemon Garlic Chicken Thighs (That Don’t Dry Out Like The Sahara)

The first time I made these, I was on a video call with my mom who kept saying “they look done already!” while I stubbornly kept them cooking for “just another minute.” Cue smoke alarm and a very judgmental look from my cat. Lesson learned. These chicken thighs are now my foolproof protein option when I want something that feels fancy but requires minimal brain cells.

What makes this recipe amazing is the magical combination of high heat and the chicken thigh’s natural ability to stay juicy. Unlike chicken breast that punishes you for every second of overcooking, thighs are more forgiving. Plus, the lemon and garlic combo makes your kitchen smell like you actually know what you’re doing.

### Ingredients:
– 2 pounds chicken thighs (bone-in, skin-on because flavor > everything)
– 4 garlic cloves (smashed like your fitness goals in February)
– Juice and zest from 2 lemons (roll them on the counter first to get more juice—life hack)
– 3 tablespoons olive oil (the good stuff if you’re feeling fancy, the cheap stuff works too)
– 1 tablespoon dried oregano (or whatever herb is least dusty in your cabinet)
– 1 teaspoon paprika (regular or smoked, I won’t judge)
– Salt and pepper (be generous, chicken needs it)
– 1 red onion, sliced (optional if you hate onions, but why would you?)
– ½ cup kalamata olives (the wrinkly black ones that stain everything)
– ¼ cup crumbled feta (for sprinkling at the end like you’re on a cooking show)

### Instructions:
1. Preheat your oven to 425°F. Yes, that hot. We’re not messing around.

2. In a bowl big enough to actually stir without spilling (learn from my mistakes), mix the olive oil, lemon juice, lemon zest, garlic, oregano, paprika, salt, and pepper.

3. Pat those chicken thighs dry with paper towels. This is **NOT a step to skip** unless you enjoy oil splatters and sad, non-crispy skin.

4. Toss the chicken in the marinade. Get in there with your hands. Yes, it’s gross. Yes, it’s worth it. Let it sit for 15 minutes if you’re patient, or immediately if you’re me and always cooking while already hungry.

5. Place chicken skin-side up in a baking dish. Scatter the onions and olives around the chicken like confetti.

6. Roast for 35-40 minutes until the skin is crispy and internal temp hits 165°F. I always check with a thermometer now after The Undercooked Chicken Incident of 2022 that we don’t talk about.

7. Let rest for 5 minutes (hardest part of the recipe), sprinkle with feta and maybe some fresh herbs if you’re feeling fancy.

### Nutrition Facts (per serving, about 2 thighs):
– Protein: 38g (boom!)
– Calories: 420
– Fat: 28g (mostly the good kind, so we’re telling ourselves it’s fine)
– Carbs: 6g (practically keto, right?)

### Tips & Chaos Notes:
Don’t throw away the lemony, chickeny pan juices! Spoon that gold over some rice or dip bread in it. I’ve been known to drink it straight when nobody’s looking.

If you meal prep these, the skin won’t stay crispy in the fridge. Accept this sad reality or do what I do—remove the skin and crisp it separately in a pan when reheating. Yes, I’m that person.

Oh, and another thing—these are even better the next day cold, straight from the fridge, eaten over the sink at midnight. Not that I would know.

2. Slow Cooker Buffalo Chicken That Doesn’t Require a Sports Bar Visit

This recipe came about during lockdown when I was craving buffalo wings but refused to put on real pants for delivery. Turns out, my desperation created something that’s now in my regular rotation and has saved me approximately $347 in sports bar tabs.

Why it’s amazing: it’s basically “set it and forget it” cooking that yields enough shredded buffalo chicken to use in multiple meals throughout the week. And unlike takeout wings, you don’t have to pretend to like celery sticks on the side.

### Ingredients:
– 3 pounds boneless, skinless chicken breasts (yes, breasts this time—they actually work in the slow cooker)
– 1 packet ranch seasoning (the secret weapon)
– ½ cup hot sauce (Frank’s RedHot is traditional, but use whatever you have)
– ¼ cup butter (diet culture says use less, I say life is short)
– 2 tablespoons honey (to take the edge off the heat)
– 1 tablespoon garlic powder (because I add garlic to everything and I refuse to apologize)
– 1 teaspoon salt (or more, taste as you go)
– ½ teaspoon black pepper (freshly ground if you’re not a heathen like me)
– Optional: 2 tablespoons cornstarch + 2 tablespoons water (if you want to thicken the sauce later)

### Instructions:
1. Place chicken breasts in the slow cooker. Don’t even bother thawing them if you forgot—just add an extra hour of cooking time and hope for the best.

2. In a microwave-safe bowl, melt the butter. Stir in hot sauce, ranch packet, honey, garlic powder, salt, and pepper. It’ll look like a concerning orange liquid. Trust the process.

3. Pour this mixture over the chicken. Make sure each piece gets some sauce love.

4. Cover and cook on low for 6-7 hours or high for 3-4 hours. Go live your life, fold that laundry that’s been sitting in the basket for three days, whatever.

5. When the timer goes off, shred the chicken with two forks. It should practically fall apart on its own. If it doesn’t, it needs more time.

6. If the sauce seems too thin (it probably will), mix cornstarch and water in a small bowl, then stir into the slow cooker. Cook on high for 15 more minutes until thickened.

### Nutrition Facts (per 4 oz serving):
– Protein: 32g (crushing it!)
– Calories: 245
– Fat: 12g
– Carbs: 3g

### Ways to Use This Buffalo Chicken Magic:
– Stuffed in a sweet potato (my personal favorite)
– On a salad (so you can pretend you’re being healthy)
– In a wrap with some ranch and lettuce
– Mixed with cream cheese for a party dip
– Straight out of the container at 1 AM (a judgment-free zone)

### Tips & Chaos Notes:
If you’re meal prepping, this freezes beautifully in portions. I’ve found those little glass containers work best, but honestly, ziplock bags smooshed flat work too.

The spice level is medium as written. If you’re a heat wimp like my boyfriend, use less hot sauce. If you’re trying to prove something to yourself, add more. I won’t tell anyone if you cry.

Wait, I almost forgot—if you have an Instant Pot, you can make this in about 25 minutes on high pressure. Same ingredients, just less time to question your life choices while waiting.

3. Sheet Pan Pesto Parmesan Chicken & Veggies (For When You Need to Feel Like an Adult)

This recipe was born on a Sunday evening when I opened my fridge to find exactly three chicken breasts, a jar of pesto that was approaching its “best by” date, and various vegetables in different states of desperation. What happened next was either culinary genius or just the result of being too lazy to make multiple dishes.

The beauty of this recipe is that it feels like a complete “adult” meal but dirties exactly one pan. It’s also endlessly customizable based on whatever vegetables are slowly dying in your crisper drawer.

### Ingredients:
– 3 boneless, skinless chicken breasts (about 1.5 pounds, pounded to even thickness because I’m not an animal)
– ⅓ cup store-bought pesto (homemade if you’re showing off)
– ½ cup grated Parmesan cheese (the real stuff, not the sawdust in the green can)
– 1 zucchini, chopped into chunks (or whatever green vegetable is on its last legs)
– 1 red bell pepper, sliced (yellow or orange work too, green is just sad)
– 1 small red onion, cut into wedges (or half a large one, I’m not the onion police)
– 1 pint cherry tomatoes (the ones that always roll off the counter)
– 2 tablespoons olive oil (for the veggies)
– 2 teaspoons Italian seasoning (or just oregano if that’s all you’ve got)
– Salt and pepper (you know the drill)
– Optional: lemon wedges for serving (because acid brightens everything)

### Instructions:
1. Preheat your oven to 400°F and line a baking sheet with foil or parchment. This isn’t just for easier cleanup—it’s because I refuse to scrub pans unnecessarily.

2. Place the chicken breasts on one side of the sheet pan. If they’re uneven in thickness, put them between plastic wrap and whack them with a rolling pin. Very therapeutic.

3. Spread about 1-2 tablespoons of pesto on top of each chicken breast. Don’t be stingy.

4. Sprinkle the Parmesan cheese on top of the pesto layer. Press it down a bit so it sticks.

5. On the other side of the pan, spread out all your vegetables. Drizzle with olive oil, sprinkle with Italian seasoning, salt, and pepper. Toss them around a bit.

6. Bake for 20-25 minutes, until chicken reaches 165°F and vegetables are tender but not mushy. If your chicken is done before the veggies (likely), take it out and let the veggies keep going for a few more minutes.

7. Let the chicken rest for 5 minutes before slicing. I know it’s tempting to cut right in, but trust me on this one.

### Nutrition Facts (per serving):
– Protein: 35g (protein goals: achieved)
– Calories: 380
– Fat: 22g (mostly from the pesto and cheese, worth it)
– Carbs: 10g (from the veggies, so they basically don’t count, right?)

### Tips & Chaos Notes:
The vegetables are completely flexible. Broccoli, asparagus, Brussels sprouts, whatever you need to use up—they all work. Just cut everything in sizes that will cook in roughly the same time.

*Please don’t let me forget the timer this time* is what I always think when making this. Set a timer on your phone AND your oven. Belt and suspenders approach to not ruining dinner.

If your chicken breasts are huge (like those mutant ones from Costco), slice them horizontally before cooking. Nobody wants to eat chicken for 20 minutes straight.

For meal prep, I portion this into containers with extra vegetables and maybe some quinoa or brown rice if I’m being extra nutritious. It reheats beautifully and makes my coworkers jealous.

## Final Thoughts on These High Protein Chicken Recipes

Not every protein-packed meal needs to taste like fitness punishment. These three high protein chicken recipes have gotten me through busy weeks, meal prep marathons, and “I should probably eat something besides cereal” moments.

The Mediterranean thighs are my go-to when I want to impress someone, the buffalo chicken works for literally any meal (breakfast included, don’t judge), and the sheet pan dinner saves me when I need vegetables but have minimal energy.

Am I a professional chef? Absolutely not. Do these recipes taste good enough that people ask for seconds? Surprisingly, yes. And that’s really all that matters.

Let me know which one you’re trying first—I’m genuinely curious which one speaks to your soul. And remember, if you overcook the chicken the first time, that’s a rite of passage. We’ve all been there.

Happy cooking (and may your chicken always be juicy and your protein goals always be met) 😊

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**Meta Description:** Discover 3 easy high protein chicken recipes that actually taste amazing! From Mediterranean lemon thighs to slow cooker buffalo chicken and sheet pan pesto meals. Simple, delicious protein!