Lemon Herb Grilled Chicken
Prep
10 mins
Cook
20 mins
Total
30 mins
Serves
2
Calories
420 kcal
Why This Works for Intermittent Fasting
After 16+ hours without food, your body is primed to use nutrients efficiently. This recipe gives you a high protein hit (52g per serving) with minimal carbohydrates, which means no insulin spike and no energy crash — just steady fuel through the rest of your eating window. The lemon also supports digestion after a long fast.
May 25, 2026 · 10:00:00 ET
Why This Works for Intermittent Fasting
After 16+ hours without food, your body is primed to use nutrients efficiently. This recipe gives you a high protein hit (52g per serving) with minimal carbohydrates, which means no insulin spike and no energy crash — just steady fuel through the rest of your eating window. The lemon also supports digestion after a long fast.
Ingredients
- 2 chicken breasts (about 300g each)
- 2 tbsp olive oil
- 1 lemon, zest and juice
- 2 garlic cloves, minced
- 1 tsp dried oregano
- ½ tsp dried thyme
- ½ tsp paprika
- Salt and black pepper to taste
- Fresh parsley to serve (optional)
Instructions
- Pat the chicken breasts dry with paper towels and place them in a bowl.
- Mix olive oil, lemon zest, lemon juice, minced garlic, oregano, thyme, and paprika into a marinade.
- Pour the marinade over the chicken and turn to coat. Let it sit for at least 5 minutes (or up to 30 minutes if time allows).
- Heat a grill pan or outdoor grill over medium-high heat. Brush lightly with oil.
- Place chicken breasts on the grill and cook for 7–8 minutes on the first side without moving them.
- Flip and cook for a further 7–8 minutes until cooked through. The internal temperature should reach 74°C / 165°F.
- Rest the chicken for 3 minutes before slicing. Season with salt and pepper, and scatter with fresh parsley if using.
- Serve with a simple green salad or steamed vegetables.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 52g |
| Carbohydrates | 3g |
| Fat | 22g |
| Fibre | 0.5g |
| Sugar | 1g |
Fasting Compatibility
Best for: 16:8, 18:6, OMAD, and any eating window from noon onwards. This is an ideal first or second meal of your eating window — the high protein content stimulates muscle protein synthesis after the fasted state, while the low carb count keeps insulin levels stable. It also pairs well with a side of leafy greens to top up electrolytes.
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