Meal prepping with chicken breast is a convenient and healthy way to stay on track with your nutrition goals. Chicken breast is a versatile ingredient that you can use in countless easy meal ideas! It’s also a vitamin-rich, lean protein. If you love to meal prep your meals you will love this easy honey garlic chicken recipe! It’s so juicy and tasty, loaded with protein and fiber, and ready in 30 minutes. Planning your meals could be the key to staying on track with your healthy eating habits. Meal prepping can be very helpful for those who don’t have enough time on their hands to cook daily.
Okay, so how do we start to meal prep chicken? First, we need to decide on the chicken recipe because not all chicken meal prep recipes are created equal. Because chicken breast is lower in fat and a great lean protein, I usually use chicken breast over chicken thigh in my meal prep chicken recipes if I'm looking to cut extra fat in my macros. If not, chicken thighs are also a great option.
Why Chicken Breast is a Great Choice for Meal Prep
Chicken breast is a popular choice for meal prepping due to its versatility and nutritional benefits. It is a lean source of protein, essential for muscle building and repair, and is relatively low in fat and calories. Here’s why it’s a go-to for many:
- High in Protein: Supports muscle growth and satiety.
- Low in Fat: Helps maintain a balanced diet.
- Versatile: Can be used in numerous recipes and cuisines.
- Easy to Cook: Can be grilled, baked, air-fried, or cooked in a slow cooker.
Essential Tips for Meal Prepping Chicken Breast
The big trick with meal prepping chicken breast is to marinate it. Seriously. Take the 30 minutes it requires to infuse all that flavor into the chicken. Your chicken breast will wind up being so much more flavorful, tender, and juicy. All good things. Your meal plan will be so much more successful, I promise.
The next big tip for how to meal prep chicken breast is how to cook it. I don’t know about you, but I’m not a huge fan of chewy, dry chicken in my meals. So, instead of dicing the chicken ahead of time and then cooking it, I cook it whole. Once it’s cooked, I dice it into bite sized cubes. I do this because it will make it so much easier and quicker to reheat when it’s time to eat later. The worst is overcooking all the other food in the meal prep container just to get the chicken to heat through.
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To avoid dry chicken, consider these tips:
- Marinate: Marinating chicken for at least 30 minutes adds flavor and moisture.
- Cook Whole: Cook chicken breasts whole and dice them after cooking to retain moisture.
- Avoid Overcooking: Use a meat thermometer to ensure chicken is cooked to 165°F (74°C) without overcooking.
Delicious Chicken Breast Meal Prep Recipes
Honey Garlic Chicken
This easy honey garlic chicken recipe is juicy, tasty, loaded with protein and fiber, and ready in 30 minutes. Juicy and tender chicken bites, cooked in with a delicious honey garlic sauce and then served with sauteed broccoli on a bed of cooked quinoa.
- Ingredients: Lean chicken breast (or boneless chicken thighs), broccoli (fresh or frozen), honey, garlic, quinoa (or rice or couscous).
- Instructions:
- Dip the chicken into the beaten egg.
- Heat the oil in a non-stick skillet over medium heat. Add the chicken pieces in a single layer without overlapping. Cook until golden brown on all sides, about 8-10 minutes.
- In a medium bowl whisk all the sauce ingredients. Pour sauce over the chicken and toss to coat then set aside.
- Preheat skillet again, stir fry the broccoli until they start to brown.
- Add about 1/2 cup of cooked quinoa to each meal prep bowl. Garnish with green onions, sesame seeds, and lime wedges.
- Refrigerate for up to 4 days.
- Serving Suggestions: I love serving honey garlic chicken with some sort of veggies like broccoli, green beans, or Brussel sprouts, and a side of carbs like brown, quinoa, or roasted potatoes.
How to Thicken Honey Garlic Sauce
To thicken the honey garlic sauce, I simply just coated the chicken with corn starch which will eventually blend in with the sauce. If the sauce is still on the thin side, you can mix about 2 tsp of cornstarch with water and add it to the sauce. Alternatively, you may use any flour.
Do You Season Chicken Before Cooking?
Its better to season your chicken before cooking and allow it to marinade to get delicious tender and juicy chicken. Some may use marinate their chicken with spices as they cook the chicken in the pan which is also fine to do.
Cilantro Lime Chicken
This chicken meal prep will keep in the fridge all week and can be reheated in the microwave in just 2 minutes.
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Ingredients:
- 8 boneless skinless chicken breasts
- 4 limes, juiced (approx. 4 tbsp.)
- Ground cumin
- Sea salt
- Black pepper
- Cayenne pepper
- Fresh cilantro
Instructions:
- In a large mixing bowl, add the boneless, skinless chicken breasts, lime juice, ground cumin, sea salt, black pepper, cayenne pepper, and fresh cilantro. Toss this all together to coat evenly. Then, top with plastic wrap and place in the fridge for at least 30 minutes to marinate. (You could also place everything in a large sealable bag if you'd prefer.)
- While the chicken is marinating, start on the sweet potatoes by preheating your oven to 375 degrees F and lining a rimmed baking sheet with parchment paper.
- In a large mixing bowl, combine the diced sweet potatoes, coconut oil, raw honey, sea salt, and ground cinnamon and toss to coat evenly.
- Spread the sweet potatoes out evenly over the prepared baking sheet and, when the oven is preheated, place into the oven for 20-25 minutes, or until the sweet potatoes are tender when pierced with a fork.
- To make our easy sautéed broccoli, heat olive oil over medium-high heat in a large skillet. Once hot, add raw broccoli florets, followed by sea salt, garlic powder, and black pepper. Toss to coat.
- Cover the pan and cook 6-8 minutes, tossing regularly until the broccoli is almost tender and is bright green. (You can add a little low sodium chicken broth or water to help it along if you’d like.)
- To cook the chicken, heat olive oil over medium-high heat in a large skillet and then transfer the cilantro lime marinated chicken into the hot pan, spaced evenly. Cook 4-6 minutes per side, until well browned and fully cooked. Remove from the heat and dice into cubes.
- To assemble, I recommend using meal prep containers. Start by adding the diced chicken, followed by the sautéed broccoli, and then the sweet potatoes.
Baked Thin Chicken Breasts
Baked thin chicken breasts are a delicious, versatile option. This recipe ensures tender, juicy chicken every time, whether you’re meal-prepping for the week or making dinner for the family. It’s perfect for throwing in salads, casseroles, quesadillas or wraps or enjoyed straight up with a few sides.
Ingredients:
- Olive oil
- Paprika
- Garlic powder
- Onion powder
- Italian seasoning
- Kosher salt
- Black pepper
- Cornstarch (optional)
Instructions:
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- Preheat the oven to broil. Line a large rimmed sheet pan with a silicone baking mat or foil.
- Pat the chicken dry with a paper towel. Trim away any excess skin or sinew. Using a sharp knife, slice each chicken breast in half lengthwise on a large cutting board to create thin chicken cutlets.
- Arrange the thin-sliced chicken breasts on the prepared baking sheet with at least one inch between each piece.
- Broil for 5 minutes, then flip the chicken using tongs. Broil for an additional 5-8 minutes, depending on the thickness of the pieces.
Other Chicken Breast Meal Prep Ideas
- Lemon Herb Chicken Breast: Marinate chicken breasts in a mixture of lemon juice, olive oil, garlic, and herbs before grilling or baking.
- BBQ Chicken Breast: Coat chicken breasts in your favorite BBQ sauce before grilling or baking.
- Pesto Chicken Breast: Spread pesto sauce over chicken breasts before baking or grilling.
- Artichoke Chicken: Marinate chicken breasts in a mixture of lemon juice, garlic, and herbs, then bake with artichoke hearts and cherry tomatoes.
- Balsamic Chicken and Mushrooms: Sauté chicken breasts in a balsamic vinegar glaze and top with sautéed mushrooms for a savory and satisfying meal prep option.
- Pesto and Cheese Stuffed Chicken: Bake chicken breasts stuffed with pesto and cheese for a flavorful and low carb meal prep option.
- Grilled Chicken Caesar Salad: Marinate chicken breasts in a mixture of olive oil, lemon juice, garlic, and herbs before grilling.
- Grilled Chicken and Veggie Skewers: Thread marinated chicken pieces onto skewers with bell peppers, onions, and zucchini before grilling.
- Spinach and Feta Stuffed Chicken: Season chicken breasts with salt and pepper, then stuff with a mixture of spinach and feta cheese.
- Creamy Tuscan Chicken: Sauté chicken breasts in a skillet, then add a creamy sauce made with heavy cream, sun-dried tomatoes, spinach, and Parmesan cheese.
- BBQ Chicken Sandwich: Marinate chicken breasts in BBQ sauce overnight, then grill until cooked through.
Incorporating Chicken into Different Diets
Low Carb Chicken Recipes
- Artichoke Chicken
- Balsamic Chicken and Mushrooms
- Pesto and Cheese Stuffed Chicken
High Protein Chicken Recipes
- Grilled Chicken Caesar Salad
- Grilled Chicken and Veggie Skewers
- Chicken and Rice Bowls
Weight Loss Chicken Recipes
- Lemon Herb Chicken Breast
- BBQ Chicken Breast
- Pesto Chicken Breast
Weight Gain Chicken Recipes
- Chicken and Rice Bowls
- Chicken and Pasta Dishes
- Chicken and Potato Combinations
Making Meal Prep Manageable
Most people have one or two days each week where there is no work and the day is set aside to relax and catch up on errands. These are perfect days to add in your meal prep for the week ahead. The idea behind meal prep is to spend an hour or so, whatever you have, prepping out your meals so you have all your food prepped for the week ahead. Depending on your goals and schedule, you can meal prep your breakfasts, snacks, lunches, and dinners - all of them or just a few, whatever helps you reach your goals. Meal prep is only going to last for you if it feels manageable. If Sunday doesn't work, split meal prep into two days. This will cut down on the session length and definitely preserve the quality of your food. If you're going to be starting to meal prep consistently, then cutting out unnecessary hassles is essential!
Storing and Reheating Chicken Breast
- Refrigerate: Store cooked chicken breast in an airtight container in the refrigerator for up to 3-4 days.
- Freeze: For longer storage, freeze cooked chicken breast for up to 2-3 months. Thaw in the refrigerator before reheating.
- Reheat: Reheat gently in the microwave or air fryer to avoid drying out.