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High Protein Garlic Parmesan Chicken for Bodybuilders Tracking Macros

High Protein Garlic Parmesan Chicken for Bodybuilders Tracking Macros

This High Protein Garlic Parmesan Chicken is a flavorful, macro-friendly meal designed for bodybuilders, athletes, and anyone looking to increase their protein intake without sacrificing taste. Juicy chicken breasts are seasoned to perfection, seared until golden, and finished with a savory garlic parmesan coating that delivers restaurant-quality flavor in every bite. Perfect for meal prep, post-workout meals, or healthy family dinners.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4
Course: Dinner, Main Course
Cuisine: American, High-Protein
Calories: 340
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken
  • 4 large boneless skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 teaspoon paprika
  • 1 teaspoon Italian seasoning
  • For the Garlic Parmesan Topping
  • 4 cloves garlic minced
  • ½ cup freshly grated parmesan cheese
  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 1 tablespoon fresh parsley finely chopped
  • ½ teaspoon garlic powder
  • ¼ teaspoon onion powder
Optional Garnishes
  • Additional grated parmesan cheese
  • Fresh parsley
  • Lemon wedges
  • Freshly cracked black pepper

Equipment

  • Large skillet or frying pan
  • Mixing bowls
  • Measuring spoons
  • Cutting board
  • Chef's knife
  • Tongs
  • Meat thermometer (recommended)
  • Serving plate

Method
 

Step 1
  1. Pat the chicken breasts dry using paper towels. If necessary, pound thicker portions to create an even thickness for consistent cooking.
Step 2
  1. In a small bowl, combine salt, black pepper, paprika, and Italian seasoning.
Step 3
  1. Drizzle the chicken breasts with olive oil and coat evenly with the seasoning mixture on all sides.
Step 4
  1. Allow the chicken to rest for 10 to 15 minutes while preparing the garlic parmesan topping.
Step 5
  1. In a separate bowl, combine minced garlic, parmesan cheese, garlic powder, onion powder, and chopped parsley. Mix well and set aside.
Step 6
  1. Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
Step 7
  1. Add the chicken breasts to the skillet and cook for 5 to 7 minutes on the first side until golden brown.
Step 8
  1. Flip the chicken and cook for another 5 to 7 minutes, or until the internal temperature reaches 165°F (74°C).
Step 9
  1. Reduce the heat to medium and add the butter. Allow it to melt completely.
Step 10
  1. Spoon the melted butter over the chicken several times to enhance moisture and flavor.
Step 11
  1. Sprinkle the prepared garlic parmesan mixture evenly over each chicken breast.
Step 12
  1. Cook for an additional 1 to 2 minutes, allowing the topping to warm and lightly adhere to the chicken.
Step 13
  1. Transfer the chicken to a serving plate and let it rest for 5 minutes before serving.
Step 14
  1. Garnish with additional parmesan, fresh parsley, lemon wedges, and cracked black pepper if desired.

Notes

For maximum juiciness, avoid overcooking the chicken and use a meat thermometer.
Freshly grated parmesan provides the best flavor and texture.
This recipe is excellent for weekly meal prep and can be stored in the refrigerator for up to 4 days.
To increase calories and carbohydrates for muscle-gain phases, serve with rice, potatoes, or pasta.
For lower-carb meal plans, pair with broccoli, asparagus, cauliflower rice, or a fresh green salad.
Leftovers can be frozen for up to 3 months in an airtight container.
For extra flavor, add a squeeze of fresh lemon juice just before serving.