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MEAL PREP

Recipe by : chef ssentongo

From : Easy Recipes

25 CHICKEN MEAL PREP RECIPES YOU CAN MAKE FROM HOME STEP BY STEP GUIDE

Here are 25 delicious, easy chicken meal prep recipes with step-by-step instructions, perfect for busy weeks! Each includes prep/cook times and yields 4 servings unless noted.

1. Classic Baked Lemon Herb Chicken & Roasted Veggies

  • Prep: 15 min | Cook: 25 min
  • Ingredients: Chicken breasts, olive oil, lemon juice, garlic, dried oregano/thyme, broccoli, bell peppers, onion.
  • Steps:
    1. Preheat oven to 400°F (200°C).
    2. Whisk 2 tbsp olive oil, 2 tbsp lemon juice, 2 minced garlic cloves, 1 tsp each oregano/thyme, S&P.
    3. Toss cubed chicken in half the marinade; chop veggies into bite-sized pieces.
    4. Spread chicken on one baking sheet, veggies on another. Drizzle veggies with remaining marinade.
    5. Bake chicken 20-25 min, veggies 20-30 min (until tender). Divide into containers.

2. Chicken Burrito Bowls

  • Prep: 20 min | Cook: 15 min
  • Ingredients: Chicken thighs, taco seasoning, rice, black beans, corn, salsa, avocado (add fresh).
  • Steps:
    1. Cook rice according to package.
    2. Dice chicken, toss with 1 tbsp taco seasoning. Cook in skillet over med-high heat until done (8-10 min).
    3. Rinse black beans and corn.
    4. Assemble bowls: Rice, chicken, beans, corn, salsa. Add avocado/sour cream before eating.

3. Slow Cooker Salsa Chicken

  • Prep: 5 min | Cook: 4-6 hours (Low)
  • Ingredients: Chicken breasts, jarred salsa, lime juice, cumin, chili powder.
  • Steps:
    1. Place chicken breasts in slow cooker.
    2. Pour 1.5 cups salsa over chicken. Add juice of 1 lime, 1 tsp cumin, 1 tsp chili powder.
    3. Cook on Low 4-6 hours.
    4. Shred chicken with forks, mix back into sauce. Serve over rice, in lettuce wraps, or on tortillas.

4. Greek Chicken Salad Jars

  • Prep: 20 min | Cook: 0 min (Use pre-cooked chicken)
  • Ingredients: Cooked chicken, cucumber, cherry tomatoes, red onion, kalamata olives, feta, Greek dressing, lettuce/spinach.
  • Steps (Layer in Mason jars):
    1. Bottom: 2-3 tbsp Greek dressing.
    2. Next: Chopped cucumber, tomatoes, onion, olives.
    3. Then: Diced chicken.
    4. Top: Feta crumbles & greens.
    5. To Eat: Dump into bowl and toss!

5. Chicken & Broccoli Stir-fry

  • Prep: 15 min | Cook: 15 min
  • Ingredients: Chicken breast, broccoli florets, soy sauce, honey, garlic, ginger, cornstarch, sesame oil, rice.
  • Steps:
    1. Cook rice. Whisk 1/4 cup soy sauce, 2 tbsp honey, 1 tsp grated ginger, 2 minced garlic cloves, 1 tbsp cornstarch, 2 tbsp water.
    2. Slice chicken thinly. Stir-fry in 1 tbsp oil over high heat 3-4 min; remove.
    3. Stir-fry broccoli 3-4 min. Add chicken back.
    4. Pour sauce over, cook 1-2 min until thickened. Stir in 1 tsp sesame oil. Serve over rice.

6. BBQ Chicken Sweet Potato Boats

  • Prep: 10 min | Cook: 45 min (Potatoes)
  • Ingredients: Sweet potatoes, cooked shredded chicken, BBQ sauce, corn, black beans, red onion, cilantro.
  • Steps:
    1. Pierce sweet potatoes & bake at 400°F (200°C) for 45-60 min until tender.
    2. Mix shredded chicken with 1/2 cup BBQ sauce.
    3. Slice potatoes open, fluff flesh. Top with BBQ chicken, corn, beans, onion, cilantro.

7. Creamy Pesto Chicken Pasta

  • Prep: 10 min | Cook: 20 min
  • Ingredients: Chicken breast, pasta, basil pesto, cream cheese/light cream, sun-dried tomatoes, spinach.
  • Steps:
    1. Cook pasta. Dice & cook chicken until golden; remove.
    2. In same pan, add 1/2 cup pesto & 4 oz softened cream cheese (or 1/2 cup cream). Stir until smooth.
    3. Add 1/4 cup chopped sun-dried tomatoes, 2 cups spinach. Cook until spinach wilts.
    4. Add chicken and drained pasta. Toss to coat. Portion.

8. Chicken Fried Rice

  • Prep: 15 min | Cook: 15 min
  • Ingredients: Cooked chicken, cooked rice (day old best!), frozen peas/carrots, eggs, soy sauce, sesame oil, garlic, onion.
  • Steps:
    1. Scramble 2 eggs in large skillet/wok; remove.
    2. Sauté diced onion & garlic in 1 tbsp oil. Add frozen veggies, cook 3 min.
    3. Add diced chicken, cook 2 min.
    4. Add rice, break up clumps. Stir-fry 3-4 min.
    5. Add eggs back, 3 tbsp soy sauce, 1 tsp sesame oil. Stir well.

9. Buffalo Chicken Stuffed Peppers

  • Prep: 15 min | Cook: 30 min
  • Ingredients: Bell peppers, cooked shredded chicken, buffalo sauce, cream cheese, shredded cheddar, ranch dressing (optional).
  • Steps:
    1. Preheat oven to 375°F (190°C). Cut peppers in half, remove seeds.
    2. Mix shredded chicken, 1/3 cup buffalo sauce, 4 oz softened cream cheese.
    3. Stuff peppers with mixture. Top with cheddar cheese.
    4. Bake 25-30 min until peppers tender. Drizzle with ranch before eating.

10. Chicken & Quinoa Bowls with Tahini Dressing

  • Prep: 15 min | Cook: 20 min (Quinoa)
  • Ingredients: Chicken breast, quinoa, chickpeas, cucumber, cherry tomatoes, red cabbage, parsley. Dressing: Tahini, lemon juice, garlic, water.
  • Steps:
    1. Cook quinoa. Grill/bake chicken, slice.
    2. Whisk dressing: 3 tbsp tahini, 2 tbsp lemon juice, 1 minced garlic clove, 2-3 tbsp water (to consistency), S&P.
    3. Assemble bowls: Quinoa, sliced chicken, rinsed chickpeas, chopped cucumber, tomatoes, shredded cabbage, parsley. Drizzle with dressing.

11. Chicken Fajita Meal Prep

  • Prep: 15 min | Cook: 15 min
  • Ingredients: Chicken breast, bell peppers, onion, fajita seasoning, lime, tortillas/rice.
  • Steps:
    1. Slice chicken and veggies into strips.
    2. Toss chicken with 1.5 tbsp fajita seasoning. Sauté in oil over med-high heat 5-6 min; remove.
    3. Sauté peppers and onions 5-7 min until tender-crisp. Add chicken back, juice of 1/2 lime.
    4. Divide into containers with tortillas on the side or over rice.

12. Chicken & Wild Rice Soup (Freezer Friendly)

  • Prep: 15 min | Cook: 40 min
  • Ingredients: Chicken breast, wild rice blend, carrots, celery, onion, garlic, chicken broth, thyme, bay leaf.
  • Steps:
    1. Sauté diced onion, carrots, celery in large pot 5 min. Add 2 minced garlic cloves, cook 1 min.
    2. Add 6 cups broth, 1 cup wild rice blend, 1 tsp thyme, 1 bay leaf, S&P. Bring to boil.
    3. Reduce heat, simmer 30 min. Add diced chicken, simmer 10-15 min until chicken cooked & rice tender. Remove bay leaf. Portion soup.

13. Teriyaki Chicken & Broccoli

  • Prep: 10 min | Cook: 15 min
  • Ingredients: Chicken thighs, broccoli, soy sauce, honey, rice vinegar, garlic, ginger, cornstarch, sesame seeds, rice.
  • Steps:
    1. Cook rice. Whisk 1/4 cup soy sauce, 2 tbsp honey, 1 tbsp rice vinegar, 1 tsp grated ginger, 1 minced garlic clove, 1 tsp cornstarch, 2 tbsp water.
    2. Dice chicken, stir-fry until cooked; remove.
    3. Stir-fry broccoli florets 4-5 min. Add chicken back.
    4. Pour sauce over, cook 1-2 min until thick. Sprinkle sesame seeds. Serve over rice.

14. Chicken Parmesan Casserole

  • Prep: 15 min | Cook: 35 min
  • Ingredients: Chicken breast, pasta sauce, mozzarella, parmesan, pasta (penne/ziti), Italian seasoning.
  • Steps:
    1. Preheat oven to 375°F (190°C). Cook pasta al dente.
    2. Dice raw chicken. Sauté until just browned (5 min).
    3. In baking dish, mix cooked pasta, chicken, 2 cups pasta sauce, 1 tsp Italian seasoning.
    4. Top with 1 cup mozzarella & 1/4 cup parmesan.
    5. Bake 25-30 min until bubbly and cheese golden.

15. Chicken Caesar Salad Wraps

  • Prep: 15 min | Cook: 0 min (Use pre-cooked chicken)
  • Ingredients: Cooked chicken, romaine lettuce, Caesar dressing, parmesan, croutons, large tortillas/wraps.
  • Steps:
    1. Chop romaine lettuce.
    2. Dice chicken. Toss lettuce, chicken, and croutons lightly with Caesar dressing.
    3. Place mixture in center of tortilla, sprinkle with parmesan.
    4. Roll tightly burrito-style. Slice in half if desired. Wrap in foil or parchment.

16. Coconut Curry Chicken

  • Prep: 15 min | Cook: 25 min
  • Ingredients: Chicken thighs, coconut milk, curry paste (red/yellow), onion, bell pepper, garlic, ginger, fish sauce (opt), lime, rice.
  • Steps:
    1. Cook rice. Sauté diced onion & pepper 5 min. Add 2 minced garlic cloves, 1 tbsp grated ginger, cook 1 min.
    2. Add 2 tbsp curry paste, cook 1 min. Add diced chicken, cook 5 min.
    3. Pour in 1 can coconut milk, 1 tsp fish sauce (or salt). Simmer 10-15 min until chicken cooked through.
    4. Stir in juice of 1/2 lime. Serve over rice.

17. Chicken & Veggie Skewers (Grill/Oven)

  • Prep: 20 min (+ Marinate) | Cook: 15 min
  • Ingredients: Chicken breast, zucchini, red onion, mushrooms, bell peppers. Marinade: Olive oil, lemon juice, oregano, garlic.
  • Steps:
    1. Whisk marinade: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tsp oregano, 2 minced garlic cloves, S&P.
    2. Cube chicken & veggies. Toss with marinade; refrigerate 30 min+.
    3. Thread onto skewers. Grill or bake at 400°F (200°C) for 12-15 min, turning halfway. Serve with rice/quinoa.

18. Chicken Taco Salad Jars

  • Prep: 20 min | Cook: 0 min (Use pre-cooked chicken)
  • Ingredients: Cooked taco chicken, black beans, corn, salsa, lettuce, cheese, avocado (add fresh), tortilla chips (add last).
  • Steps (Layer in jars):
    1. Bottom: Salsa.
    2. Next: Black beans & corn.
    3. Then: Taco chicken.
    4. Top: Shredded lettuce & cheese.
    5. To Eat: Dump into bowl, top with avocado/chips.

19. Honey Garlic Chicken Thighs with Green Beans

  • Prep: 10 min | Cook: 30 min
  • Ingredients: Chicken thighs, green beans, soy sauce, honey, garlic, rice vinegar, ginger.
  • Steps:
    1. Preheat oven to 400°F (200°C). Whisk 1/4 cup soy sauce, 3 tbsp honey, 3 minced garlic cloves, 1 tbsp rice vinegar, 1 tsp grated ginger.
    2. Place chicken thighs and trimmed green beans on baking sheet.
    3. Pour sauce over, toss beans to coat.
    4. Bake 25-30 min, flipping chicken halfway. Serve with rice/potatoes.

20. Rotisserie Chicken Cobb Salad

  • Prep: 15 min | Cook: 0 min
  • Ingredients: Rotisserie chicken, bacon, hard-boiled eggs, avocado, tomato, blue cheese/cheddar, lettuce, ranch dressing.
  • Steps:
    1. Chop lettuce. Slice eggs, tomato, avocado. Cook & crumble bacon. Shred chicken.
    2. Assemble salads in containers: Layer lettuce, then arrange rows/sections of chicken, bacon, egg, tomato, avocado, cheese.
    3. Keep dressing separate. Add avocado fresh if possible.

21. Chicken & Mushroom Risotto

  • Prep: 10 min | Cook: 30 min
  • Ingredients: Chicken breast, arborio rice, mushrooms, onion, garlic, white wine (or broth), chicken broth, parmesan, thyme.
  • Steps:
    1. Sauté diced chicken; remove. Sauté chopped onion & mushrooms 5 min. Add 2 minced garlic cloves, cook 1 min.
    2. Add 1 cup arborio rice, stir 1 min. Add 1/4 cup white wine, simmer until absorbed.
    3. Add 4-5 cups warm broth, 1/2 cup at a time, stirring until absorbed before adding more (~20 min total).
    4. Stir in cooked chicken, 1/2 cup parmesan, 1 tsp thyme. Portion.

22. Chicken & Black Bean Chili

  • Prep: 15 min | Cook: 25 min (Stovetop) / 6-8 hrs (Slow Cooker)
  • Ingredients: Chicken breast/thighs, black beans, diced tomatoes, onion, bell pepper, chili powder, cumin, garlic, chicken broth.
  • Steps (Stovetop):
    1. Sauté diced onion & pepper 5 min. Add 2 minced garlic cloves, 1 tbsp chili powder, 2 tsp cumin; cook 1 min.
    2. Add 1 lb diced chicken, cook 5 min.
    3. Add 2 cans black beans (rinsed), 1 can diced tomatoes, 1 cup broth. Simmer 15-20 min. Top with cheese/sour cream.

23. Sheet Pan Chicken Sausage & Veggies

  • Prep: 15 min | Cook: 25 min
  • Ingredients: Chicken sausage (pre-cooked), sweet potato, broccoli, bell pepper, onion, olive oil, smoked paprika, garlic powder.
  • Steps:
    1. Preheat oven to 400°F (200°C). Chop veggies & sausage into chunks.
    2. Toss everything with 2 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp garlic powder, S&P.
    3. Spread on a sheet pan. Bake 20-25 min, stirring halfway, until veggies tender.

24. Chicken & Broccoli Alfredo (Lighter)

  • Prep: 15 min | Cook: 20 min
  • Ingredients: Chicken breast, broccoli, pasta, Greek yogurt, milk, parmesan, garlic, nutmeg, flour.
  • Steps:
    1. Cook pasta, adding broccoli last 3-4 min. Drain.
    2. Dice & cook chicken; remove.
    3. Sauté 2 minced garlic cloves in 1 tsp oil. Whisk in 1 tbsp flour, cook 1 min.
    4. Gradually whisk in 1 cup milk, simmer until slightly thick. Remove from heat.
    5. Stir in 1/2 cup Greek yogurt, 1/2 cup parmesan, pinch nutmeg. Add pasta, broccoli, chicken. Toss gently.

25. Baked Chicken Nuggets & Sweet Potato Fries

  • Prep: 20 min | Cook: 20 min
  • Ingredients: Chicken breast, panko breadcrumbs, parmesan, egg, flour, sweet potatoes, paprika, garlic powder.
  • Steps:
    1. Preheat oven to 425°F (220°C). Line 2 baking sheets.
    2. Fries: Cut sweet potatoes into sticks. Toss with 1 tbsp oil, 1/2 tsp paprika, 1/2 tsp garlic powder, S&P. Spread on sheet.
    3. Nuggets: Cut chicken into chunks. Set up bowls: 1) Flour, 2) 1 beaten egg, 3) 1 cup panko + 1/4 cup parmesan + S&P. Dredge chicken: flour -> egg -> panko mix. Place on other sheet.
    4. Bake both for 18-22 min, flipping halfway, until chicken cooked & fries crisp. Serve with dipping sauce.

Essential Meal Prep Tips:

  1. Storage: Store airtight containers in the fridge for 3-4 days. Soups/stews/chilis/saucy dishes freeze best (up to 3 months).
  2. Reheating: Reheat thoroughly until piping hot (165°F/74°C internal temp for chicken). Add a splash of water/broth to rice/pasta when microwaving. Add fresh elements (avocado, herbs, chips) last.
  3. Safety: Cool food completely before refrigerating/freezing. Don’t leave cooked chicken at room temp >2 hours.
  4. Label: Use masking tape & marker to label containers with contents and date.
  5. Variety: Prep 2-3 different recipes each week to avoid burnout. Double batches for easy freezing.

Enjoy your delicious, time-saving chicken meal prep!

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