Meal Prep Chicken

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

this recipe

1. Preheat Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it.
2. 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.
3. Arrange on Baking Sheet:
   Place the chicken breasts or thighs on the prepared baking sheet in a single layer.
4. 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).
5. Rest and Slice:
   Let the chicken rest for 5 minutes before slicing. This helps keep it juicy.
6. 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!

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