These Chicken Meal Prep Recipes combine bold flavors and easy techniques!
With these Chicken Meal Prep Recipes, you’ll discover how to combine flavorful, versatile dishes with practical cooking strategies that fit seamlessly into your routine.
Choosing the Right Chicken Cuts
Opt for chicken breasts, thighs, or drumsticks depending on your preference and dietary needs. Chicken breasts are leaner and pack a high-protein punch, making them ideal for those watching their fat intake.
On the other hand, thighs offer a juicier and richer flavor thanks to their higher fat content.
Chicken Meal Prep Recipes
1. Honey Garlic Chicken with Roasted Vegetables
Ingredients (4 servings):
- 4 boneless, skinless chicken breasts
- 3 tbsp honey
- 2 tbsp soy sauce
- 1 tbsp minced garlic
- 1 tbsp olive oil
- 1 lb broccoli florets
- 2 large carrots, sliced
- 1 medium red onion, quartered
Instructions:
- Prepare the Marinade: In a bowl, whisk together honey, soy sauce, minced garlic, and olive oil.
- Marinate Chicken: Pour the marinade over the chicken breasts in a sealable bag or container. Let it sit for at least 1 hour (or overnight for best flavor).
- Roast Vegetables: Preheat the oven to 400°F (200°C). Toss broccoli, carrots, and onions with olive oil, salt, and pepper. Spread on a baking sheet.
- Cook Chicken: Place marinated chicken on a separate baking sheet lined with parchment paper. Bake both sheets for 20-25 minutes or until the chicken reaches an internal temperature of 165°F (75°C).
- Portion and Store: Divide the chicken and roasted vegetables into four airtight containers.
- Reheating Tip: Add a splash of water before reheating in the microwave to keep the chicken moist.
2. Grilled Lemon Herb Chicken with Quinoa
Ingredients (4 servings):
- 4 boneless chicken thighs
- Juice of 2 lemons
- 2 tbsp olive oil
- 1 tbsp dried oregano
- 1 tsp garlic powder
- 1 cup quinoa
- 2 cups chicken broth
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
Instructions:
- Prepare Chicken: Mix lemon juice, olive oil, oregano, garlic powder, salt, and pepper in a bowl. Marinate chicken thighs for 1 hour.
- Grill Chicken: Heat a grill pan over medium heat. Grill the chicken for 4-5 minutes on each side or until fully cooked.
- Cook Quinoa: Rinse the quinoa under cold water. In a saucepan, bring chicken broth to a boil, add quinoa, reduce heat, and simmer for 15 minutes until fluffy.
- Assemble: Divide quinoa, grilled chicken, cucumber, and cherry tomatoes into meal prep containers.
- Storage Tip: Store the dressing (optional: Greek yogurt or tzatziki) separately to avoid soggy veggies.
3. Teriyaki Chicken Stir-Fry
Ingredients (4 servings):
- 2 chicken breasts, diced
- 2 cups mixed bell peppers, sliced
- 1 cup snap peas
- 1 medium carrot, julienned
- 1/4 cup teriyaki sauce
- 1 tbsp sesame oil
- 1 tsp cornstarch (optional, for thickening)
Instructions:
- Cook Chicken: Heat sesame oil in a skillet over medium heat. Sauté diced chicken until browned and cooked through.
- Add Vegetables: Toss in bell peppers, snap peas, and carrots. Stir-fry for 3-4 minutes.
- Make Sauce: Add teriyaki sauce and cornstarch mixed with a bit of water (if you prefer a thicker sauce). Stir until everything is coated.
- Portion: Serve with brown rice or cauliflower rice for a low-carb option.
- Reheating Tip: Stir-fry can be reheated on a skillet to revive its texture and flavor.
4. Buffalo Chicken Wraps
Ingredients (4 servings):
- 2 cups shredded rotisserie chicken
- 1/4 cup buffalo sauce
- 1/4 cup Greek yogurt or ranch dressing
- 4 whole-grain tortillas
- 2 cups romaine lettuce, shredded
- 1 cup shredded carrots
Instructions:
- Prepare Chicken: Mix shredded chicken with buffalo sauce and Greek yogurt/ranch dressing.
- Assemble Wraps: Layer lettuce, carrots, and chicken mixture in each tortilla. Wrap tightly.
- Store: Wrap each in foil or store in meal prep containers.
- Storage Tip: Keep wraps refrigerated for up to 3 days.
5. Slow Cooker BBQ Pulled Chicken
Ingredients (6 servings):
- 3 chicken breasts
- 1/2 cup BBQ sauce
- 1/4 cup chicken broth
- 1 tsp smoked paprika
- 1 tsp garlic powder
Instructions:
- Prepare Chicken: Place chicken breasts, BBQ sauce, chicken broth, smoked paprika, and garlic powder in a slow cooker.
- Cook: Set to low and cook for 6-8 hours. Shred the chicken with two forks.
- Portion: Divide into containers and pair with coleslaw or cornbread for a complete meal.
- Freezer Tip: Store portions in freezer-safe bags for up to 3 months.
6. Mediterranean Chicken Bowls
Ingredients (4 servings):
- 4 chicken breasts
- 2 tbsp olive oil
- 1 tbsp za’atar seasoning
- 1 cup hummus
- 1 cup tabbouleh (store-bought or homemade)
- 1 cup sliced cucumbers
- 1/2 cup Kalamata olives
Instructions:
- Season Chicken: Coat chicken breasts with olive oil and za’atar seasoning. Bake or grill until fully cooked.
- Assemble Bowls: Add a base of tabbouleh, followed by chicken, cucumbers, olives, and a dollop of hummus.
- Store: Refrigerate for up to 4 days.
- Reheating Tip: Reheat chicken separately to keep the veggies fresh.
7. Coconut Curry Chicken with Cauliflower Rice
Ingredients (4 servings):
- 2 chicken breasts, diced
- 1 can coconut milk
- 2 tbsp red curry paste
- 1 tbsp fish sauce
- 1 cup green beans, trimmed
- 1 red bell pepper, sliced
- 4 cups cauliflower rice
Instructions:
- Make the Curry: In a skillet, heat red curry paste, then stir in coconut milk and fish sauce. Add chicken and simmer until cooked through.
- Add Veggies: Toss in green beans and red bell peppers. Cook for another 5 minutes.
- Serve: Pair with cauliflower rice.
8. Lemon Garlic Chicken with Asparagus
Ingredients (4 servings):
- 4 chicken thighs, bone-in
- 2 tbsp butter
- 1 tbsp minced garlic
- Juice of 1 lemon
- 1 bunch asparagus, trimmed
Instructions:
- Sear Chicken: In a skillet, heat butter and sear chicken thighs until golden brown. Remove and set aside.
- Cook Asparagus: In the same skillet, sauté garlic and asparagus. Add lemon juice.
- Combine: Return chicken to the skillet and cook until done. Divide into containers.
Meal prepping chicken doesn’t just make your week smoother—it transforms your approach to healthy eating.
Start with these recipes, customize them to your preferences, and watch how a little preparation can save you hours in the kitchen while keeping your meals exciting and nutritious.
Also, do not forget to check out these Rotisserie Chicken Nutrition Facts.
