Whole30 Frango Assado

Indulge in the comforting flavors of this Whole30 Frango Assado, a Portuguese-inspired roasted chicken that’s both wholesome and incredibly flavorful. Featuring a perfectly roasted whole chicken marinated with a vibrant blend of olive oil, garlic, fresh lemon juice, and aromatic spices like paprika, oregano, and thyme, this dish is a feast for the senses. A whole lemon tucked into the cavity infuses the chicken with zesty brightness as it roasts to golden perfection. With minimal prep and just 90 minutes of cooking time, this recipe delivers tender, juicy meat with irresistibly crispy skin, all while staying 100% Whole30-compliant. Perfect for family dinners or meal prep, serve it alongside roasted vegetables or a crisp green salad for a nutritious and satisfying meal.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

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

Directions

Step 1

Preheat your oven to 425°F (220°C).

Step 2

Pat the whole chicken dry with paper towels. This helps the skin become crispier during roasting.

Step 3

In a small bowl, combine olive oil, minced garlic, lemon juice, paprika, oregano, thyme, sea salt, and black pepper. Stir to form a paste.

Step 4

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.

Step 5

Cut the whole lemon in half. Insert the lemon halves into the cavity of the chicken.

Step 6

Tie the legs of the chicken together with kitchen twine to ensure even cooking and help retain moisture.

Step 7

Place the chicken breast-side up in a roasting pan or on a rimmed baking sheet.

Step 8

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.

Step 9

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.

Step 10

Garnish the chicken with fresh parsley before serving.

Step 11

Serve warm with your choice of Whole30-compliant sides, such as roasted vegetables or a fresh salad.

Nutrition Facts

Serving size	(1967.8g)

Amount per serving	% Daily Value*
Calories	583.7

Total Fat 43.9g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 2.8g
Cholesterol 136.1mg	0%
Sodium 2487.9mg	0%
Total Carbohydrate 17.4g	0%
Dietary Fiber 4.9g	0%
Total Sugars 2.9g
Protein 37.5g	0%

Vitamin D 0IU	0%
Calcium 114.1mg	0%
Iron 4.9mg	0%
Potassium 788.6mg	0%

*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.

Source of Calories

Fat: 64.3%

Protein: 24.4%

Carbs: 11.3%