Keto Chicken Meal Prep Ideas: Delicious and Easy Low-Carb Meals

Maintaining a keto lifestyle can be challenging, especially with busy schedules. Meal prepping is a fantastic solution to ensure you stick to your low-carb goals while enjoying delicious and varied meals. Chicken, being a versatile and protein-rich ingredient, is a staple in many keto meal plans. This article explores various keto chicken meal prep ideas, complete with recipes and tips to make your meal prepping experience efficient and enjoyable.

Why Chicken is Perfect for Keto Meal Prep

Chicken is an excellent choice for keto meal prep for several reasons:

• High in Protein: Keto diets typically consist of 20-35% protein, and chicken is a great source to help you meet this requirement.
• Versatile: Chicken can be cooked in numerous ways and paired with a variety of flavors, preventing mealtime boredom.
• Easy to Cook: Whether you prefer grilling, baking, slow cooking, or stir-frying, chicken is relatively simple to prepare in large batches.
• Cost-Effective: Chicken is generally affordable, making it a budget-friendly option for meal prepping.

General Tips for Keto Chicken Meal Prep

Before diving into specific recipes, here are some general tips to help you optimize your keto chicken meal prep:

• Cook Proteins in Advance: Prepping your proteins, like chicken, ahead of time can save you a lot of time during the week. Once cooked, pair it with healthy fats and low-carb veggies.
• Embrace Variety: Some people enjoy eating the same meals each week, while others prefer more variety. Find a balance that works for you to avoid meal fatigue.
• Family-Friendly Recipes: If you're cooking for others, choose keto recipes that appeal to everyone, reducing the need to cook separate meals.
• Utilize Slow Cookers: Cooking chicken in a slow cooker is incredibly easy. You can shred or cube it for various recipes after cooking. Season it simply with salt, pepper, and garlic powder, or save the seasoning for later to customize each dish.
• Grilling for Flavor: Grilling chicken adds a ton of flavor, making it a great option for meal prep.
• Oven-Baked Chicken: If you prefer oven-baked chicken, try roasting a whole chicken. You can shred, slice, or cube it for different meals.
• Breaded Chicken Tenders: For salads or wraps, consider making crispy oven-baked keto chicken tenders.

Keto Chicken Meal Prep Recipes

1. Cheesy Bacon Ranch Chicken

Bacon and ranch is a beloved flavor combination. This cheesy bacon ranch chicken dinner is a weeknight staple.

2. Keto Chicken Parmesan

Chicken Parmesan is a classic comfort food that can be easily adapted for a keto diet.

Read also: Easy Low-Carb Cheese Crackers

3. Harissa Grilled Chicken

Harissa, a flavorful pantry staple, adds a unique twist to grilled chicken. Use it as a marinade for an easy and delicious meal.

4. Garlicky Greek Chicken

Greek flavors pair well with chicken, creating a light and refreshing meal.

5. Chicken Curry

This easy, weeknight-friendly chicken curry is rich, saucy, and perfectly spiced. Serve it with cauliflower rice to keep it keto-friendly.

6. Chicken Alfredo Spaghetti Squash

Swap traditional spaghetti for spaghetti squash in this creamy chicken Alfredo dish.

7. Roast Chicken

A perfectly roasted chicken is a centerpiece for any meal prep plan. Season it simply with salt and pepper, then roast at high heat until the skin is bronzed and crisp.

Read also: Keto Calorie Counting: A Detailed Guide

8. Jalapeño Popper Chicken Skillet

For a spicy kick, try this jalapeño popper chicken skillet.

9. Creamy Balsamic Chicken

Balsamic glaze adds a tangy sweetness to creamy chicken.

10. Balsamic Basil Chicken

This balsamic basil chicken is perfect for a quick weeknight dinner. Marinate the chicken, then cook everything in one pan in less than 30 minutes.

11. California Grilled Chicken

Top seasoned grilled chicken with mozzarella, avocado, and tomato for a California-inspired dinner.

12. Grilled Persian Chicken

Explore the flavors of Persian cuisine with this grilled chicken recipe.

Read also: Magnesium Supplements for Keto

13. High-Protein Marry Me Chicken

An adaptation of the popular Marry Me Chicken, this high-protein version is packed with flavor and protein.

14. Cajun-Stuffed Chicken

Add some spice to your meal prep with Cajun-stuffed chicken.

15. Marry Me Chicken

This chicken dinner is so good, it might just lead to a proposal. Chicken breasts are seared and baked with a creamy sauce.

16. Coconut Zoodle Soup

Combine chicken with zoodles (zucchini noodles) in a flavorful coconut soup.

17. Greek Stuffed Chicken

Stuff chicken with feta, onion, tomatoes, and zucchini for a Greek-inspired meal.

18. Bruschetta Grilled Chicken

Top grilled chicken with a fresh bruschetta mixture for a light and flavorful meal.

19. Chicken Tikka Masala

This classic Indian dish is easy to make at home. Serve it with cauliflower rice for a complete keto meal.

20. Keto Chicken Stir Fry

This keto chicken stir fry is made with lots of vegetables and prepared all in one pan. It's perfect for meal prep or as a quick and easy weeknight meal.

Ingredients:

• 1.5 pounds boneless, skinless chicken thighs, cut into bite-sized pieces
• 2 tablespoons olive oil, divided
• 1 medium yellow onion, sliced
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 cup carrots, sliced
• 1 cup sugar snap peas
• 1/2 cup water chestnuts, sliced
• 2 green onions, white parts sliced
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1/4 cup coconut aminos (or soy sauce)
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1/2 teaspoon red chili pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Prepare Chicken: In a large bowl, mix together the chicken thighs with 1 tablespoon of oil.
2. Cook Chicken: Heat a very large sauté pan over medium-high heat for 2 minutes. Add the other tablespoon of oil and heat for another minute. Add chicken in a single layer into the pan and be sure not to overcrowd. Cook for approximately 3 minutes each side until golden brown and crisping up well. Remove from the heat with a slotted spoon and set aside.
3. Cook Vegetables: Add onions to the pan with a big pinch of kosher salt and cook over medium-high heat for 2 minutes, stirring occasionally. Add bell peppers, broccoli, carrots, and sugar snap peas, white parts of the green onions, and cook for another 5-7 minutes until fork tender. About halfway through this cooking time, stir in the water chestnuts.
4. Prepare Sauce: Meanwhile, mix together all of the ingredients for the sauce in a small bowl.
5. Combine and Finish: Add the sauce to the stir fry and reduce the heat to medium-low. Cook for 2-3 minutes, stirring often. Add the chicken back into the pan along with the sesame oil and red chili pepper flakes. Let the flavors all meld together for another 2 minutes or so and give everything a stir.
6. Serve: Taste for additional seasoning and serve alongside cauliflower or white rice.

Tips:

• Feel free to swap out certain veggies for others you like more.
• You can absolutely use a different type of meat. Just be sure to cook it until it's done.
• You can use soy sauce instead of coconut aminos. However, it is a bit more salty, so keep that in mind when seasoning the dish.

21. Keto Crack Chicken

This keto crack chicken recipe is a weeknight family staple. It features shredded chicken breasts, crispy bacon, and a creamy ranch sauce, all topped with melty cheese.

Ingredients:

• 4 boneless, skinless chicken breast fillets
• Salt and pepper to taste
• Garlic powder to taste
• 2 tablespoons olive oil
• 4 slices bacon, diced
• 4 tablespoons butter
• 4 ounces cream cheese, softened
• 1 packet spice mix (onion powder, garlic powder, dried dill, dried parsley, salt, and mustard powder)
• 1/2 cup shredded cheese

Instructions:

1. Prep: Preheat the oven to 200C/400F. Grease a 13 x 9-inch baking dish and set it aside.
2. Prepare Chicken: Pound the four chicken breasts until ¼ inch in thickness. Sprinkle with salt, pepper, and garlic powder.
3. Cook Bacon: Add olive oil to the non-stick pan and place over medium heat. Add the diced bacon and cook until crispy. Remove the bacon and keep the bacon grease in the pan.
4. Sear Chicken: Add the butter and when hot, add the chicken breasts and cook 2-3 minutes per side, until golden.
5. Assemble: Transfer the chicken breasts into the baking dish and pour the pan juices over them. In a small bowl, whisk together the cream cheese and spices until combined. Evenly distribute the cream cheese mixture on top of each chicken breast. Sprinkle the cooked bacon on top, followed by the shredded cheese.
6. Bake: Bake for 15 minutes, until the chicken is cooked through and the cheese has melted.
7. Serve: Remove from the oven and serve immediately.

Instant Pot Crack Chicken Method:

1. Cook the bacon on the ‘Sauté’ setting. Set it aside, melt the butter, and sear the chicken.
2. Once seared, pour the cream cheese mixture over the chicken, then sprinkle the bacon and shredded cheese.
3. Cook on manual high pressure for 10 minutes, followed by a natural pressure release for 10 minutes.

Slow Cooker Crack Chicken Method:

1. Cook the bacon and chicken in a skillet on the stovetop, then add the chicken to the slow cooker.
2. Top it with the cream cheese mixture and cook on ‘Low’ for 8 hours or ‘High’ for 4 hours.
3. Turn off the slow cooker, remove the lid, and shred the chicken with two forks.

Tips:

• To Reheat: Reheat the chicken at 350F for 8-10 minutes or microwave single-servings for 45 seconds.
• You can use skinless chicken thighs instead of chicken breasts.

22. Low Carb Cheesy Chicken and Rice

This low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice.

Ingredients:

• 1 head of cauliflower
• 1 tablespoon olive oil, plus 1 tablespoon
• Salt and pepper, to taste
• 1 cup broccoli florets
• 2 boneless, skinless chicken breasts
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 cup shredded cheese (mozzarella or your choice)

Instructions:

1. Make Cauliflower Rice: Cut cauliflower into even-sized pieces. Pulse in a food processor 10-15 times or until it is broken down into uniform cauliflower rice. You can use a box grater if you'd prefer for this step!
2. Cook Cauliflower Rice: Add 1 tablespoon olive oil to a non-stick pan and heat over medium heat. Add the cauliflower rice and cook for 5 or so minutes, until slightly softened. Season with salt and pepper. Divide between four 2 cup capacity storage containers.
3. Cook Broccoli: Add another 1 tablespoon of olive oil to the pan. Add the broccoli and cook for 5-7 minutes, until slightly softened. Add the cooked broccoli to the storage containers with the cauliflower rice.
4. Cook Chicken: Toss the chicken with olive oil, onion powder, garlic powder, salt and pepper. Cook in the non-stick pan over medium heat until cooked through; 5-7 minutes. Add the cooked chicken to the storage containers with the cauliflower rice and broccoli.
5. Add Cheese: Divide shredded cheese between the four storage containers.
6. Storage: Store in the fridge for up to 4 days.
7. To Serve: Heat in a microwave until steaming hot.

23. Italian Chicken Meal Prep Casserole

This Italian Chicken Meal Prep Casserole is made with tender chicken, juicy tomatoes, spinach, and Italian seasoning for a family-friendly, low-carb, keto-friendly, and gluten-free meal.

Ingredients:

• 2 cups cooked chicken, shredded or cubed
• 1 ½ cups fresh cherry tomatoes, diced
• 5 ounces fresh spinach
• 1 medium zucchini, sliced
• 2 tablespoons sour cream or mayo
• 2 teaspoons Italian seasoning
• ¼ cup grated Parmesan cheese (optional)
• 1 tablespoon olive oil (if using uncooked chicken)

Instructions:

1. Preheat oven to 350F and oil casserole dish/meal prep container.
2. Toss chicken in sour cream or mayo. Mix in Italian seasoning.
3. Next, layer zucchini and spinach at the bottom of the casserole dish. Save extra spinach for the top.
4. Lastly, spoon diced tomatoes on top of the chicken. If desired, add grated Parmesan to top of casserole.
5. Bake at 350F for 25-30 minutes or until top is golden brown.
6. If using for meal prep, cool the baked casserole before freezing.
7. If using uncooked chicken strips, first heat skillet on medium high heat with 1 tablespoon oil. Place chicken strips in pan and cook, flipping every 2-3 minutes, until chicken is cooked, about 10 to 15 minutes, or until center is no longer pink and internal temperature reaches 165F.
8. Vegetarian Option: For a vegetarian option, simply make the recipe as shown, but leave out the chicken.

Tips:

• To avoid excess water in casserole, you can lightly bake zucchini slices in oven at 400F for 10 minutes before adding them to the casserole.

Storage and Reheating Tips

• Storage: Store your keto chicken meal preps in airtight containers in the refrigerator for up to 4 days.
• Freezing: Some meals, like casseroles and stir-fries, can be frozen for longer storage. Ensure they are cooled completely before freezing.
• Reheating: Reheat your meals in the microwave or oven until heated through. Add a little water or broth when reheating to prevent the chicken from drying out.

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