High-Protein Ikaros Lemon-Garlic Chicken & Artichokes for Longevity
This Mediterranean-inspired one-pan dish delivers 42g of complete protein from crispy chicken thighs paired with prebiotic-rich artichokes, Kalamata olives, and bright lemon-garlic sauce. Perfect for muscle health, gut wellness, and metabolic flexibility with bold Greek island flavors ready in 35 minutes.
- Prep Time: 10 min
- Cook Time: 25 min
- Total Time: 35 min
- Yield: 2 servings
- Category: Dinner, Main Course
- Method: Roasting, Searing
- Cuisine: Greek, Mediterranean
- Diet: Dairy-Free, Gluten-Free, High-Protein, Keto-Friendly, Paleo
Ingredients
- 1.5 lbs pasture-raised chicken thighs (bone-in, skin-on)
- 1 can (14 oz) artichoke hearts, drained and halved
- 4 garlic cloves, minced
- Juice and zest of 2 lemons
- ½ cup Kalamata olives, pitted
- 2 tbsp capers
- ¼ cup extra virgin olive oil
- 2 tbsp fresh oregano, chopped
- ¼ cup fresh parsley, chopped
- Salt and black pepper to taste
Instructions
- Pat chicken thighs dry with paper towels. Season both sides generously with salt and pepper. Let sit at room temperature for 10 minutes. Preheat oven to 375°F.
- Heat 2 tbsp olive oil in large oven-safe skillet over medium-high heat. Place chicken skin-side down. Sear 8 to 10 minutes without moving until skin is golden and crispy. Flip and cook 3 minutes more. Remove temporarily.
- Combine minced garlic, lemon juice, lemon zest, remaining olive oil, oregano, and pinch of salt in small bowl. Add artichokes, olives, and capers to the skillet. Toss in chicken drippings for 2 minutes.
- Return chicken to skillet skin-side up among the artichokes. Pour lemon-garlic mixture over everything. Transfer to oven and roast 15 to 18 minutes until chicken reaches 165°F.
- Check temperature with meat thermometer in thickest part without touching bone. Skin should be crispy, meat tender.
- Remove from oven and rest 5 minutes. Spoon pan sauce over chicken and artichokes. Garnish with fresh parsley and lemon wedges. Serve immediately.
Notes
- Storage: Keeps 4 days refrigerated in airtight container. Flavors deepen overnight. Reheat gently in covered skillet.
- Meal Prep: Marinate chicken in lemon-garlic mixture up to 24 hours before cooking for deeper flavor.
- Substitutions: Can use chicken breasts (reduce oven time to 12-15 min). Swap artichokes for zucchini if lectin-sensitive.
- Protein Boost: Shred leftovers into scrambled eggs with feta for 50g+ protein breakfast.