Lemon and thyme roast chicken

A great Sunday classic, simple and foolproof: chicken thighs roasted until golden, flavoured with lemon and thyme, served with roasted vegetables. High in protein and low in carbohydrate, it is a complete family dish that also works as a meal prep base for high-protein lunches all week.

Preparation: 15 min  |  Cooking: 45 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 542 kcal · 40 g protein · 32 g carbohydrate · 27 g fat

Ingredients

• 4 chicken thighs
• 2 lemons
• 4 potatoes
• 2 carrots
• 3 tbsp olive oil
• thyme, garlic, salt, pepper

Method

1. Preheat the oven to 200 °C. Place the chicken and the chopped vegetables in a large dish.
2. Drizzle with olive oil and lemon juice, and add the garlic cloves, thyme, salt and pepper.
3. Tuck a few lemon slices between the pieces.
4. Roast for 40 to 45 minutes, basting halfway through, until the chicken is golden and cooked through.

Nutritional benefits

Roast chicken is an excellent source of high-quality protein (38 g per serving) for maintaining and building muscle, particularly useful when bulking up. Oven-roasted with its skin rather than fried, it stays tender without excess added fat. The roasted potatoes and carrots provide complex carbohydrate, fibre and beta-carotene to restore energy. Lemon and thyme add flavour without calories. A complete, filling and naturally gluten-free dish.

Variations and substitutions

• Cutting: remove the skin and replace the potatoes with more green vegetables.
• With other herbs: rosemary, paprika, or a yoghurt and spice marinade.
• Other vegetables: courgette, sweet potato, parsnip, onions.
• Quick version: use fillets rather than thighs (shorter cooking time).

Storage and making ahead

Roast chicken keeps for 3 days in the fridge and is perfect for meal prep: shredded cold into salads, wraps or bowls. Keep the carcass to make a homemade stock.

💡 Good to know

For nicely golden, crispy skin, dry the chicken before cooking and do not hesitate to finish for a few minutes under the grill. Regular basting keeps the meat tender.

Read also

Discover more high-protein recipes · muscle-building recipes · gluten-free recipes · lactose-free recipes.

The foods in this recipe: chicken thighs · lemons · potatoes · carrots · olive oil.

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