Healthy Low Calorie Lemon Basil Chicken – Bright, Fresh, and Easy

This lemon basil chicken brings big flavor with minimal effort. It’s light, zesty, and perfect for weeknights when you want something healthy that doesn’t feel like a compromise. Fresh basil, lemon, and garlic come together to create a clean, vibrant sauce that tastes like sunshine.

The best part? It cooks in one pan and takes under 30 minutes. Serve it with veggies or a simple salad, and you’ve got a balanced, satisfying meal.

Healthy Low Calorie Lemon Basil Chicken - Bright, Fresh, and Easy

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 2 large boneless, skinless chicken breasts (about 1.25–1.5 lb total), pounded to even thickness
• 1 tablespoon olive oil
• 1/2 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder (optional, for seasoning)
• 3 cloves garlic, minced
• Zest of 1 lemon
• Juice of 1 large lemon (about 3 tablespoons)
• 1/2 cup low-sodium chicken broth
• 1 teaspoon honey or maple syrup (optional, to balance acidity)
• 1 tablespoon capers, drained (optional, for a briny kick)
• 1/4 cup fresh basil leaves, thinly sliced (plus extra for garnish)
• 1 tablespoon chopped fresh parsley (optional)
• Lemon slices for garnish (optional)

Method

 

1. Prep the chicken: Place the chicken breasts between two sheets of parchment or plastic wrap. Pound to an even 1/2-inch thickness. Pat dry and season both sides with salt, pepper, and garlic powder.
2. Heat the pan: Set a large skillet over medium-high heat. Add the olive oil and let it get hot until it shimmers.
3. Quick sear: Add the chicken and cook for 4–5 minutes on the first side without moving it. Flip and cook another 3–4 minutes until golden and cooked through (internal temp 165°F/74°C). Transfer to a plate and tent with foil.
4. Sauté the aromatics: Reduce heat to medium. Add the minced garlic and lemon zest to the pan. Stir for 30 seconds until fragrant, scraping up browned bits.
5. Build the sauce: Pour in the chicken broth and lemon juice. Add capers if using. Simmer 2–3 minutes to reduce slightly. Stir in the honey if you want to soften the acidity.
6. Finish with herbs: Turn off the heat. Stir in the sliced basil and parsley. Taste and adjust salt and pepper.
7. Coat the chicken: Return the chicken to the pan, spoon sauce over the top, and let it rest in the warm sauce for 1–2 minutes to soak up flavor.
8. Serve: Garnish with extra basil and lemon slices. Pair with roasted vegetables, steamed green beans, zucchini ribbons, a simple salad, or cauliflower rice.

Why This Recipe Works

• Lean protein, big flavor: Chicken breast stays juicy when quickly seared and finished in a light lemon-basil sauce.
• Fresh ingredients do the heavy lifting: Lemon, basil, and garlic add brightness without heavy fats or cream.
• Fast and flexible: It’s a one-pan recipe that fits into busy schedules and pairs with almost any side.
• Low calorie, high satisfaction: The zingy sauce makes a lighter dish feel exciting and full of depth.

What You’ll Need

• 2 large boneless, skinless chicken breasts (about 1.25–1.5 lb total), pounded to even thickness
• 1 tablespoon olive oil
• 1/2 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1 teaspoon garlic powder (optional, for seasoning)
• 3 cloves garlic, minced
• Zest of 1 lemon
• Juice of 1 large lemon (about 3 tablespoons)
• 1/2 cup low-sodium chicken broth
• 1 teaspoon honey or maple syrup (optional, to balance acidity)
• 1 tablespoon capers, drained (optional, for a briny kick)
• 1/4 cup fresh basil leaves, thinly sliced (plus extra for garnish)
• 1 tablespoon chopped fresh parsley (optional)
• Lemon slices for garnish (optional)

Step-by-Step Instructions

1. Prep the chicken: Place the chicken breasts between two sheets of parchment or plastic wrap.

   Pound to an even 1/2-inch thickness. Pat dry and season both sides with salt, pepper, and garlic powder.

2. Heat the pan: Set a large skillet over medium-high heat. Add the olive oil and let it get hot until it shimmers.
3. Quick sear: Add the chicken and cook for 4–5 minutes on the first side without moving it.

   Flip and cook another 3–4 minutes until golden and cooked through (internal temp 165°F/74°C). Transfer to a plate and tent with foil.

4. Sauté the aromatics: Reduce heat to medium. Add the minced garlic and lemon zest to the pan.

   Stir for 30 seconds until fragrant, scraping up browned bits.

5. Build the sauce: Pour in the chicken broth and lemon juice. Add capers if using. Simmer 2–3 minutes to reduce slightly.

   Stir in the honey if you want to soften the acidity.

6. Finish with herbs: Turn off the heat. Stir in the sliced basil and parsley. Taste and adjust salt and pepper.
7. Coat the chicken: Return the chicken to the pan, spoon sauce over the top, and let it rest in the warm sauce for 1–2 minutes to soak up flavor.
8. Serve: Garnish with extra basil and lemon slices.

   Pair with roasted vegetables, steamed green beans, zucchini ribbons, a simple salad, or cauliflower rice.

Storage Instructions

• Refrigerate: Store leftovers in an airtight container with the sauce for up to 3 days.
• Freeze: Freeze in a freezer-safe container for up to 2 months. Thaw in the fridge overnight for best texture.
• Reheat gently: Warm on the stovetop over low heat with a splash of broth or water. Avoid overcooking to keep the chicken tender.
• Meal prep tip: Slice the chicken before storing so it reheats evenly and quickly.

Why This is Good for You

• High-protein, low-calorie: Chicken breast is lean and filling, helping you stay satisfied without excess calories.
• Heart-friendly fats: A small amount of olive oil offers healthy monounsaturated fats.
• Fresh herbs and citrus: Basil and lemon add antioxidants and flavor, reducing the need for heavy sauces.
• Low sodium option: Using low-sodium broth and controlling added salt keeps it lighter on sodium while maintaining taste.

Pitfalls to Watch Out For

• Overcooking the chicken: This is the fastest way to dry it out.

  Use a thermometer and pull it at 165°F.

• Too much acidity: Lemons vary. If the sauce tastes harsh, stir in 1 teaspoon honey or a knob of butter.
• Skipping the sear: Browning adds flavor. Make sure your pan is hot before adding the chicken.
• Old herbs: Wilted basil loses its punch.

  Use fresh, bright leaves for the best result.

Recipe Variations

• Grilled Lemon Basil Chicken: Marinate the seasoned chicken with lemon zest, juice, garlic, and a touch of oil for 30 minutes. Grill over medium-high heat, then toss with chopped basil and a splash of broth-lemon mixture to finish.
• Creamy but Light: Stir 2 tablespoons of plain Greek yogurt into the sauce off the heat. It adds creaminess without heavy cream.

  Adjust salt and lemon to taste.

• Veggie Boost: Add cherry tomatoes and baby spinach to the pan during the sauce step. Let spinach wilt and tomatoes soften before returning the chicken.
• Spicy Twist: Add red pepper flakes or a pinch of chili powder to the sauce for gentle heat.
• Swap the Protein: Try turkey cutlets or firm tofu (press and sear) with the same sauce. For fish, use cod or halibut and shorten cook time.
• Herb Swap: Use fresh mint or dill with basil, or go half basil, half cilantro for a brighter, more herbal profile.

FAQ

How many calories are in a serving?

Depending on portion size and whether you use honey or capers, a serving typically lands around 230–300 calories.

Pair it with steamed vegetables or a salad to keep the meal light.

Can I use dried basil?

Fresh basil gives the best flavor and aroma. If you must use dried, add 1 to 1.5 teaspoons to the sauce while it simmers, and finish with a little fresh parsley to brighten it up.

What if I only have chicken thighs?

Boneless, skinless thighs work well and are more forgiving. Sear 5–6 minutes per side, then finish in the sauce until they reach 175°F for the best texture.

How do I keep the chicken juicy?

Pound to even thickness, sear in a hot pan, and avoid overcooking.

Let the chicken rest in the warm sauce for a minute or two before serving to reabsorb moisture.

Is this gluten-free?

Yes, as written. Just confirm your broth and capers are certified gluten-free. Serve with gluten-free sides like roasted potatoes or cauliflower rice.

Can I make it ahead?

Yes.

Cook the chicken, cool, and store with the sauce. Reheat gently with a splash of broth. Add fresh basil just before serving to keep the flavor bright.

What sides go best with this?

Try roasted asparagus, sautéed zucchini, green beans, or a mixed greens salad.

For carbs, choose quinoa, farro, couscous, or roasted baby potatoes.

Wrapping Up

Healthy Low Calorie Lemon Basil Chicken proves that simple ingredients can taste special. It’s quick enough for a busy night, balanced enough for a light dinner, and flexible for any kitchen. Keep a lemon, a bunch of basil, and some chicken on hand, and you’re always one pan away from a fresh, bright meal.

Enjoy it as-is or tweak it with your favorite veggies and herbs.