Quick, Easy, & Healthy Chicken Piccata

GF DF NF SF Aug 25, 2025

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Ah Chicken Piccata, the better lemon chicken cousin of Chicken Francese. For those unaware, Francese has an egg and flour coating on the chicken. In comparison, Piccata has only flour (no egg), and also adds capers into the sauce. This high protein dish has a creamy lemon sauce without tons of butter or oil, and pair great with any vegetables or complex carb side

STEP 1
- 2 lb (907 g) Boneless skinless chicken breast

STEP 2
- 1/4 cup (30 g) Coconut flour
- 1 tbsp (3 g) Oregano, dried
- 1 tsp (3 g) Black pepper, ground
- 1 tsp (3 g) Garlic powder
- 1 tsp (3 g) Onion powder
- 1/2 tsp (3 g) Salt

STEP 3
- 1 tbsp (15 g) Extra virgin olive oil

STEP 4
- 6 tbsp (90 g) Lemon juice
- 6 tbsp (52 g) Capers
- 2 tbsp (30 g) Minced garlic
- 2 tbsp (6 g) Parsley, dried
- 1 tsp (4 g) Cornstarch
- 1 tsp (4 g) Lemon pepper

1. Cut your meat into 6 large pieces. Cover with plastic wrap, and pound with a meat mallet until you have a thin piece of chicken. Repeat with all pieces

2. On a large plate, mix together flour, oregano, black pepper, garlic powder, onion powder, and salt. Any flour will do, but today I opted for coconut. Lightly coat your pieces of chicken in flour, and set aside

3. In a large pan, preheat 1 tsp (5 g) of oil over medium heat. When hot, add 2 pieces of chicken, and sear on both sides until browned. Cook until the internal temperature just reaches 165F, and set aside. Repeat in 2 more batches (1 tsp, 5 g f oil for each batch) for the remaining 4 pieces

4. Reduce heat to low. Add lemon juice, capers, garlic, parsley, cornstarch, and lemon pepper to the pan. Whisk and cook until thickened

5. As the sauce simmers, slice your chicken on a bias. Add the chicken to a plate, and pour the sauce over the chicken. Optionally garnish with a slice of lemon, and serve

6. Serve with a side of roasted or sauteed veggies, such as spinach, broccoli, cauliflower, or asparagus. Also pair with healthy starches, such as a baked potato, brown rice, lentils, or couscous

https://www.poormanprotein.com/recipes/chicken-piccata

Description

 Ah Chicken Piccata, the better lemon chicken cousin of Chicken Francese. For those unaware, Francese has an egg and flour coating on the chicken. In comparison, Piccata has only flour (no egg), and also adds capers into the sauce. This high protein dish has a creamy lemon sauce without tons of butter or oil, and pair great with any vegetables or complex carb side

Time

Prep Time:

10 minutes

Cook Time:

30 minutes

Total Time:

40 minutes

Cost

Total Cost:

Cost per Serving:

$1.43

Ingredients

Serving(s)

Step 1

2 lb Boneless skinless chicken breast

Step 2

1/4 cup Coconut flour
1 tbsp Oregano, dried
1 tsp Black pepper, ground
1 tsp Garlic powder
1 tsp Onion powder
1/2 tsp Salt

Step 3

1 tbsp Extra virgin olive oil

Step 4

6 tbsp Lemon juice
6 tbsp Capers
2 tbsp Minced garlic
2 tbsp Parsley, dried
1 tsp Cornstarch
1 tsp Lemon pepper

Instructions

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1. Cut your meat into 6 large pieces. Cover with plastic wrap, and pound with a meat mallet until you have a thin piece of chicken. Repeat with all pieces


2. On a large plate, mix together flour, oregano, black pepper, garlic powder, onion powder, and salt. Any flour will do, but today I opted for coconut. Lightly coat your pieces of chicken in flour, and set aside



3. In a large pan, preheat 1 tsp (5 g) of oil over medium heat. When hot, add 2 pieces of chicken, and sear on both sides until browned. Cook until the internal temperature just reaches 165F, and set aside. Repeat in 2 more batches (1 tsp, 5 g f oil for each batch) for the remaining 4 pieces



4. Reduce heat to low. Add lemon juice, capers, garlic, parsley, cornstarch, and lemon pepper to the pan. Whisk and cook until thickened



5. As the sauce simmers, slice your chicken on a bias. Add the chicken to a plate, and pour the sauce over the chicken. Optionally garnish with a slice of lemon, and serve


6. Serve with a side of roasted or sauteed veggies, such as spinach, broccoli, cauliflower, or asparagus. Also pair with healthy starches, such as a baked potato, brown rice, lentils, or couscous

Nutrition Facts

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Servings: 6

Calories: 245

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Total Fat: 7.3g (9 %)
 Saturated Fat: 1.8g (9 %)
 Polyunsaturated Fat: 1.0g
 Monounsaturated Fat: 2.9g
Cholesterol: 110mg (37 %)
Sodium: 609mg (26 %)
Total Carbohydrate: 8.0g (3 %)
 Fiber: 2.7g (10 %)
 Net Carbs: 5.3g
 Total Sugar: 1.6g
  Added Sugar: 0.0g (0 %)
Protein: 35.9g (72 %)

------------------------------------------
Vitamin B12: 0.32mcg (13 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 39mg (3 %)
Iron: 1.81mg (10 %)
Magnesium: 53mg (13 %)
Potassium: 582mg (12 %)

------------------------------------------

Glycemic Index

:

40.3

Glycemic Load

:

3.1

Sources of Inspiration

https://www.sugarfreemom.com/recipes/low-fat-chicken-piccata-gluten-free/#recipe

https://sweetsavoryandsteph.com/lighter-chicken-piccata/

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