Meal Prep Chicken is a versatile and healthy way to prepare protein for the week ahead. This recipe features tender, juicy chicken seasoned with simple spices and cooked to perfection. It’s perfect for adding to salads, grain bowls, wraps, or enjoying on its own. With minimal effort, you can have a week’s worth of delicious, ready-to-eat chicken that makes meal planning a breeze!
Why You’ll Love This Recipe
- Easy and Convenient: Prepares several meals at once to save time.
- Healthy and Versatile: Works with a variety of dishes and diets.
- Flavorful and Juicy: Simple seasonings enhance the natural taste of the chicken.
- Budget-Friendly: Cook in bulk and reduce food waste.
Ingredients
- 1 1/2 pounds boneless, skinless chicken breasts or thighs
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning (or mixed dried herbs)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Juice of 1/2 lemon (optional)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
- Prepare the Chicken:
In a large bowl, mix olive oil, garlic powder, onion powder, paprika, Italian seasoning, salt, pepper, and lemon juice. Add the chicken and toss until evenly coated. - Arrange on Baking Sheet:
Place the chicken breasts or thighs on the prepared baking sheet in a single layer. - Bake:
Bake for 20-25 minutes (for chicken breasts) or 25-30 minutes (for chicken thighs) until the internal temperature reaches 165°F (74°C). - Rest and Slice:
Let the chicken rest for 5 minutes before slicing. This helps keep it juicy. - Store for Meal Prep:
Divide the chicken into meal prep containers with your favorite sides or refrigerate until ready to use.
Servings and Timing
- Servings: Makes approximately 4 servings
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Variations
- Different Seasonings: Use taco seasoning, curry powder, or lemon pepper for variety.
- Grilled Option: Cook the chicken on a grill or grill pan for a smoky flavor.
- Shredded Chicken: Shred the chicken for tacos, salads, or soups.
- Add Marinade: Marinate the chicken in your favorite sauce for extra flavor.
Storage/Reheating
- Refrigerator: Store in airtight containers for up to 4 days.
- Freezer: Freeze cooked chicken in a freezer-safe bag for up to 3 months. Thaw in the refrigerator before reheating.
- Reheating: Warm in the microwave or in a skillet over medium heat until heated through.
FAQs
How do I keep the chicken from drying out?
Cook the chicken to an internal temperature of 165°F (74°C) and avoid overbaking. Letting it rest before slicing also helps retain moisture.
Can I use chicken thighs instead of breasts?
Yes, chicken thighs are a great option as they are more forgiving and stay juicy.
How do I add more flavor to the chicken?
Marinate the chicken overnight or add a glaze (like BBQ sauce or teriyaki) during the last few minutes of cooking.
Can I cook the chicken in a skillet instead of the oven?
Yes, cook in a skillet over medium heat for 6-7 minutes per side, until fully cooked.
What sides go well with meal prep chicken?
Serve with rice, quinoa, roasted vegetables, pasta, or a fresh salad.
How do I make shredded chicken for meal prep?
Cook the chicken as directed, then shred with two forks or use a hand mixer for easy shredding.
Can I use frozen chicken?
Thaw chicken completely before cooking to ensure even cooking and safe food handling.
Is this recipe good for a low-carb or keto diet?
Yes, this chicken recipe is low in carbs and works well for keto and low-carb meal plans.
How do I avoid bland chicken?
Season generously and consider adding a marinade or sauce to boost flavor.
Can I double this recipe?
Yes, you can double the ingredients and bake on two trays or in batches.
Conclusion
Meal Prep Chicken is a game-changer for anyone looking to eat healthier and save time in the kitchen. With simple seasonings and easy preparation, this recipe provides a versatile base for countless meals. Whether you add it to salads, wraps, grain bowls, or enjoy it on its own, this chicken will keep your meals exciting and delicious all week long. Give this recipe a try and make meal prep a breeze!
Print
Meal Prep Chicken
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Meal Prep
- Method: Baking, Pan-Frying, Air-Frying
- Cuisine: American
Description
This easy meal prep chicken recipe is perfect for busy weeks! Juicy, flavorful, and versatile, this chicken can be paired with rice, veggies, or salads for quick and healthy meals. Make it once and enjoy it all week long!
Ingredients
- 2 lbs (900g) boneless, skinless chicken breasts
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
- Prep the chicken: Pat the chicken breasts dry with a paper towel.
- Season: In a small bowl, mix olive oil, lemon juice, garlic powder, onion powder, paprika, oregano, salt, and pepper. Rub this mixture evenly over the chicken.
- Cook options:
- Oven: Preheat oven to 400°F (200°C). Place chicken on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until the internal temperature reaches 165°F (75°C).
- Stovetop: Heat a large skillet over medium heat. Cook chicken for 5-7 minutes per side until golden brown and fully cooked.
- Air Fryer: Cook at 375°F (190°C) for 18-20 minutes, flipping halfway.
- Rest & Slice: Let the chicken rest for 5 minutes before slicing to keep it juicy.
- Store: Divide into meal prep containers with sides like rice, quinoa, roasted veggies, or salad. Refrigerate for up to 4 days or freeze for up to 3 months.
Notes
- For extra flavor, marinate the chicken for 30 minutes before cooking.
- Use chicken thighs for a juicier option.
- Try different seasonings like Italian, Cajun, or taco seasoning for variety.