Lemon pepper chicken is a popular dish that combines the bright, citrusy flavor of lemon with the spicy kick of black pepper. It’s a lean protein that’s easy to make and goes well with a variety of side dishes. But one common question is: does lemon pepper chicken have carbs?
The short answer is that lemon pepper chicken can have a small amount of carbs, but it is generally considered a low-carb dish. The exact carb count will depend on the specific ingredients and preparation method.
In this article, we’ll take a detailed look at the potential sources of carbs in lemon pepper chicken and provide some tips for keeping it low in carbs. We’ll also give some suggested low-carb side dish pairings so you can make a delicious and nutritious low-carb meal.
Carb Count in Lemon Pepper Chicken
The main potential sources of carbs in lemon pepper chicken are:
Chicken
Chicken breast is a naturally low-carb food. A 6-ounce chicken breast has 0-3 grams of carbs, depending on whether the skin is included [1].
Boneless, skinless chicken breast has the lowest amount of carbs. Chicken thighs and legs are slightly higher in carbs. Still, an equivalent serving has only about 5 grams of carbs [2].
So the chicken itself contributes minimal carbs to this dish.
Lemon Juice
The lemon juice used to flavor lemon pepper chicken is also very low in carbs. There are about 2.5 grams of carbs in 1/4 cup of lemon juice [3].
Since most recipes call for just the juice of 1 large lemon, the carbs from the lemon juice are negligible.
Olive Oil or Butter
Most lemon pepper chicken recipes call for some type of added fat like olive oil or butter. These contribute minimal carbs. For reference:
– 1 tbsp olive oil has 0 carbs [4]
– 1 tbsp butter has 0.1 grams of carbs [5]
So the small amount used for cooking won’t affect the overall carb count.
Spices and Flavorings
Black pepper, herbs and other spices contain minimal carbs and can generally be used liberally when making low-carb food.
Some recipes also include ingredients like garlic or shallots. Again, the small quantities used when cooking add minimal carbs.
Breading or Batter
This is where things can start to get tricky when determining the carbs in lemon pepper chicken. Some recipes call for dredging the chicken in flour or batter before cooking.
A thin coating of flour on chicken adds about 2-5 grams of carbs per serving. Not too bad. But thicker batters or breaded chicken can increase the carbs considerably:
– 1/4 cup all-purpose flour has about 20 grams of carbs [6]
– 1/4 cup panko breadcrumbs has about 15 grams of carbs [7]
So thicker coatings of flour or breadcrumbs causes the carb count to climb substantially.
Still, keeping the coating thin will keep the carbs relatively low. Opting for almond or coconut flour instead of regular flour reduces carbs even further.
How to Make Lemon Pepper Chicken Low-Carb
Here are some tips for keeping lemon pepper chicken low in carbs:
– Use boneless, skinless chicken breasts or thighs. Leaving the skin on increases fat but also adds minimal carbs.
– Skip the flour or breading altogether. Simply season the chicken with salt, pepper and lemon juice.
– If using a light coating, opt for almond or coconut flour instead of regular flour.
– Increase flavor with extra lemon zest, garlic, herbs and spices instead of carb-heavy sauces.
– Grill, bake or pan-fry instead of deep frying.
– Avoid sugary marinades. Stick to olive oil, lemon juice, vinegar, mustard and herbs.
– Serve with a green salad or non-starchy veggies like broccoli or asparagus instead of rice, pasta or potatoes.
Low-Carb Side Dishes for Lemon Pepper Chicken
To make a complete low-carb dinner, pair lemon pepper chicken with these delicious low-carb sides:
Broccoli
One of the easiest low-carb pairing is fresh broccoli. Provide 1-2 cups of broccoli florets per serving. Steaming, roasting or sauteing are all great cooking methods. Add some garlic, butter, lemon juice or cheese for extra flavor.
Green Salad
A simple green salad with lemon pepper chicken is a classic, low-carb dinner. Use a base of mixed greens and add tomatoes, cucumbers, onions or other salad vegetables. Make a simple dressing with olive oil and red wine vinegar. Top with parmesan or feta for a Mediterranean flair.
Cauliflower Rice
Riced cauliflower makes a great substitute for regular rice with only a fraction of the carbs. Saute cauliflower rice with garlic and olive oil. Season with parsley and lemon.
Zucchini Noodles
Spiralized or julienned zucchini can stand in for pasta. Saute zoodles in olive oil with garlic and red pepper flakes. Top with parmesan and fresh basil.
Roasted Radishes
This is an easy but unexpected low-carb side. Simply toss halved radishes with olive oil, salt and pepper and roast at 400°F until tender. Sprinkle with parsley or chives.
| Side Dish | Carbs per Serving |
|---|---|
| Broccoli | 5 grams |
| Green Salad with Vinaigrette | 2 grams |
| Cauliflower Rice | 5 grams |
| Zucchini Noodles | 4 grams |
| Roasted Radishes | 4 grams |
Nutrition Info for Lemon Pepper Chicken
Here is the nutrition information for a 6-ounce serving of lemon pepper chicken breast without skin or breading [8]:
| Nutrient | Amount |
|---|---|
| Calories | 231 |
| Fat | 4g |
| Carbs | 3g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 43g |
As you can see, plain lemon pepper chicken is an excellent source of protein with minimal carbs and fat. Pair it with non-starchy vegetables and you have a delicious, low-carb dinner.
Recipe for Low-Carb Lemon Pepper Chicken
Here is a simple recipe to make lemon pepper chicken with minimal carbs:
Ingredients
– 4 (6-oz) boneless, skinless chicken breasts
– 1⁄4 cup fresh lemon juice
– 1 tbsp olive oil
– 1 tsp black pepper
– 1⁄2 tsp salt
– 1 lemon, zested
– 2 cloves garlic, minced
– 1 tbsp fresh parsley, chopped
Instructions
1. Preheat oven to 400°F.
2. Combine lemon juice, olive oil, salt and pepper in a bowl. Add chicken and coat evenly. Let marinate 15 minutes.
3. Place chicken on a baking sheet lined with parchment paper. Sprinkle chicken evenly with lemon zest and minced garlic.
4. Bake 25-30 minutes until chicken is cooked through.
5. Garnish with chopped fresh parsley before serving.
The Bottom Line
In summary, lemon pepper chicken can be part of a low-carb lifestyle when prepared without flour or breading. Focus on the chicken and flavorful additions like lemon, garlic and herbs. Pair with non-starchy vegetables or a salad for a delicious low-carb meal that doesn’t feel restrictive. With some simple substitutions, you can enjoy lemon pepper chicken and still reach your carb-cutting goals.