Whole30 Frango Assado
Elevate your dinner table with this flavorful Whole30 Frango Assado, a Portuguese-inspired roasted chicken that's as healthy as it is delicious. Perfectly seasoned with a zesty blend of garlic, fresh lemon juice, paprika, oregano, and thyme, this recipe highlights simple yet bold flavors that shine through every bite. The whole chicken is roasted to perfection, achieving golden, crispy skin and tender, juicy meat, while a fresh lemon tucked inside the cavity infuses the dish with vibrant citrus notes. Ready in just over an hour and paired with fresh parsley for a finishing touch, this dish is ideal for family meals or entertaining guests. Serve it alongside your favorite Whole30-compliant sides, like roasted vegetables or a bright salad, for a wholesome yet indulgent dinner experience. Keywords: Whole30 frango assado recipe, Portuguese roasted chicken, healthy roasted chicken, Whole30 dinner ideas.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 1 4-5 lbs whole chicken
- 2 tablespoons olive oil
- 6 cloves garlic
- 2 tablespoons fresh lemon juice
- 2 teaspoons paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 1 whole lemon
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 425°F (220°C).
Pat the whole chicken dry with paper towels. This helps the skin become crispier during roasting.
In a small bowl, combine olive oil, minced garlic, lemon juice, paprika, oregano, thyme, sea salt, and black pepper. Stir to form a paste.
Rub the paste all over the chicken, ensuring it is well coated. Don't forget to rub some of the paste inside the cavity and under the skin, if possible.
Cut the whole lemon in half. Insert the lemon halves into the cavity of the chicken.
Tie the legs of the chicken together with kitchen twine to ensure even cooking and help retain moisture.
Place the chicken breast-side up in a roasting pan or on a rimmed baking sheet.
Roast in the preheated oven for about 90 minutes, or until the internal temperature of the chicken reaches 165°F (75°C) and the juices run clear. You may need to tent the chicken with aluminum foil during the last 20 minutes of cooking if the skin is browning too quickly.
Once fully cooked, remove the chicken from the oven and let it rest for at least 10 minutes before carving. This helps the juices redistribute.
Garnish the chicken with fresh parsley before serving.
Serve warm with your choice of Whole30-compliant sides, such as roasted vegetables or a fresh salad.
Nutrition Facts
Calories |
868 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.1 g | 66% | |
| Saturated Fat | 13.5 g | 68% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 299 mg | 100% | |
| Sodium | 605 mg | 26% | |
| Total Carbohydrate | 3.8 g | 1% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 0.8 g | ||
| Protein | 92.5 g | 185% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 70 mg | 5% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 833 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
