Meal prep can transform your weeknight dinners from chaotic to calm, especially when it comes to healthy chicken recipes. Whether you’re a seasoned meal prepper or just getting started, these 15 recipes will give you delicious and nutritious options that save time and energy.
From zesty marinades to hearty grain bowls, each dish is crafted to maximize flavor while keeping meal prep simple. Get ready to impress your taste buds while sticking to your health goals!
Product Recommendations:
• Meal prep containers
• Instant Pot
• kitchen scale
1. Lemon Herb Grilled Chicken
This Lemon Herb Grilled Chicken is a bright and refreshing dish that’s perfect for meal prep. Marinated in a zesty lemon juice, garlic, and a medley of herbs, the chicken becomes incredibly tender and flavorful. Pair it with quinoa and steamed broccoli for a balanced meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– Juice of 2 lemons
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon fresh thyme
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk together lemon juice, garlic, olive oil, thyme, salt, and pepper.
2. Add chicken breasts to the marinade and refrigerate for at least 30 minutes.
3. Preheat the grill to medium-high heat.
4. Grill chicken for 6-7 minutes on each side until fully cooked.
5. Slice and serve with quinoa and steamed broccoli.
This recipe not only tastes great but is visually appealing with its golden-brown char and vibrant green sides.
Product Recommendations:
• Grill brush set
• glass meal prep containers
• herb keeper for refrigerator
2. Spicy Honey Garlic Chicken
This Spicy Honey Garlic Chicken is a delightful blend of sweet and spicy, perfect for those who love bold flavors. The marinade consists of honey, soy sauce, garlic, and chili flakes, creating a sticky glaze that coats the chicken beautifully.
Ingredients:
– 4 chicken thighs, boneless and skinless
– 1/4 cup honey
– 1/4 cup soy sauce
– 3 cloves garlic, minced
– 1 teaspoon chili flakes
– Salt and pepper to taste
Instructions:
1. In a bowl, mix honey, soy sauce, garlic, chili flakes, salt, and pepper.
2. Add chicken thighs to the marinade and let it sit for at least 1 hour.
3. Preheat the oven to 400°F (200°C).
4. Place chicken on a baking sheet and bake for 25-30 minutes, basting halfway through.
5. Serve with steamed rice and vegetables.
The charred edges of the chicken and the glossy glaze make this dish a showstopper in your meal prep routine.
Product Recommendations:
• cast iron skillet
• silicone basting brush
3. Chicken and Veggie Stir-Fry (Quick!)
This Chicken and Veggie Stir-Fry is the ultimate quick meal prep option. Loaded with colorful vegetables and tender chicken, it’s a nutritious powerhouse that’s ready in under 30 minutes. The savory sauce brings everything together for a satisfying dish that can be served over rice or noodles.
Ingredients:
– 2 chicken breasts, sliced thin
– 2 cups mixed bell peppers, sliced
– 1 cup broccoli florets
– 2 carrots, julienned
– 3 tablespoons soy sauce
– 1 tablespoon sesame oil
– 1 teaspoon ginger, minced
– Cooked rice or noodles
Instructions:
1. Heat sesame oil in a large pan over medium heat.
2. Add sliced chicken and cook until browned, about 5 minutes.
3. Add vegetables and stir-fry for another 5-7 minutes until tender.
4. Stir in soy sauce and ginger, cooking for an additional minute.
5. Serve over cooked rice or noodles.
This dish is not only quick but visually stunning with its vibrant colors, making it a favorite for meal prepping.
Product Recommendations:
• Non-stick skillet
• bamboo cutting board
• silicone spatula
4. Mediterranean Chicken Bowls
Mediterranean Chicken Bowls are a flavor-packed meal prep option that transports your taste buds to sunny shores. With a mix of grilled chicken, cherry tomatoes, cucumbers, olives, and feta cheese, these bowls are as nutritious as they are delicious. Drizzle with a homemade lemon vinaigrette for a fresh finish.
Ingredients:
– 4 chicken breasts, grilled and sliced
– 2 cups cherry tomatoes, halved
– 1 cucumber, diced
– 1/2 cup olives, pitted
– 1/2 cup feta cheese, crumbled
– 1/4 cup olive oil
– Juice of 1 lemon
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk together olive oil, lemon juice, salt, and pepper to make the vinaigrette.
2. In meal prep containers, layer grilled chicken, tomatoes, cucumber, olives, and feta.
3. Drizzle vinaigrette over each bowl just before serving.
These bowls are not only healthy but visually appealing with their colorful ingredients and fresh presentation.
Product Recommendations:
• Meal prep containers
• Olive oil dispenser
• Lemon juicer
5. Creamy Garlic Chicken and Spinach
Indulge in the richness of Creamy Garlic Chicken and Spinach without the guilt. This dish combines tender chicken with a creamy garlic sauce, enriched with fresh spinach. It’s perfect for a cozy meal prep that feels like a treat!
Ingredients:
– 4 chicken breasts
– 1 cup heavy cream
– 4 cloves garlic, minced
– 3 cups fresh spinach
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Heat olive oil in a skillet over medium heat.
2. Season chicken with salt and pepper, then cook until golden brown, about 6 minutes per side.
3. Remove chicken and add garlic to the skillet, cooking until fragrant.
4. Pour in heavy cream and bring to a simmer, then add spinach until wilted.
5. Return chicken to the skillet, coating it in the sauce before serving.
This creamy dish is an elegant addition to your meal prep lineup, bringing comfort food vibes to your table.
Product Recommendations:
• Non-stick skillet
• garlic press
6. Chicken Taco Meal Prep
Bring the fiesta home with Chicken Taco Meal Prep! These flavorful tacos are made with seasoned chicken, fresh toppings, and can be easily assembled for a fun meal prep option. Each container is a party waiting to happen!
Ingredients:
– 4 chicken breasts, cooked and shredded
– 1 packet taco seasoning
– 8 small tortillas
– 1 cup lettuce, shredded
– 1 cup tomatoes, diced
– 1/2 cup cheese, shredded
– Salsa and avocado for topping
Instructions:
1. In a skillet, combine shredded chicken and taco seasoning with a bit of water; heat until warm.
2. In meal prep containers, place tortillas on the bottom, followed by seasoned chicken, lettuce, tomatoes, and cheese.
3. Keep salsa and avocado separate to add just before eating.
These taco meal prep containers are as fun to eat as they are easy to prepare, making them perfect for the week ahead.
Product Recommendations:
• Meal prep containers
• taco seasoning mix
• avocado slicer
7. BBQ Chicken Sweet Potato Skins
BBQ Chicken Sweet Potato Skins are a creative way to enjoy healthy chicken in a comforting format. The smoky flavor of BBQ sauce paired with sweet potatoes creates a delightful combination that’s perfect for meal prep and a crowd-pleaser.
Ingredients:
– 2 large sweet potatoes
– 2 cups shredded cooked chicken
– 1/2 cup BBQ sauce
– 1/2 cup cheese, shredded
– Green onions for garnish
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Bake sweet potatoes for about 45 minutes until tender.
3. Allow sweet potatoes to cool slightly, then slice in half and scoop out some flesh.
4. Mix chicken with BBQ sauce and fill sweet potato skins.
5. Top with cheese and bake for another 10 minutes until cheese is melted.
6. Garnish with green onions before serving.
These sweet potato skins are not only delicious but visually appealing with their vibrant colors and cheesy topping.
Product Recommendations:
• BBQ sauce dispenser
• cheese grater
8. Thai Peanut Chicken Meal Prep
Thai Peanut Chicken Meal Prep brings a touch of exotic flavor to your weekly meals. The creamy peanut sauce pairs perfectly with tender chicken and fresh veggies, making for a satisfying and nutritious dish.
Ingredients:
– 4 chicken breasts, diced
– 1 cup peanut butter
– 1/4 cup soy sauce
– 1 tablespoon ginger, minced
– 2 cups mixed vegetables (e.g., bell peppers, broccoli)
– Cooked rice for serving
Instructions:
1. In a bowl, mix peanut butter, soy sauce, and ginger to create the sauce.
2. In a skillet, cook diced chicken until browned, then add vegetables and stir-fry until tender.
3. Pour peanut sauce over the chicken and vegetables, mixing well.
4. Serve over cooked rice in meal prep containers.
The creamy, nutty sauce creates a delightful contrast with the crunchy vegetables, making this dish a visual and gastronomic delight.
Product Recommendations:
• Meal prep containers
• peanut butter
• soy sauce
9. Pesto Chicken Pasta
Pesto Chicken Pasta is a simple yet delicious meal prep option that combines tender chicken with vibrant green pesto and al dente pasta. This dish is perfect for those who crave Italian flavors without the fuss.
Ingredients:
– 2 chicken breasts, cooked and sliced
– 2 cups cooked pasta (e.g., penne or fusilli)
– 1/2 cup pesto sauce
– 1/2 cup cherry tomatoes, halved
– Grated parmesan for topping
Instructions:
1. In a large bowl, combine cooked pasta, sliced chicken, pesto, and cherry tomatoes.
2. Mix until everything is well coated in pesto.
3. Divide into meal prep containers and top with grated parmesan.
This dish is not only easy to prepare but also looks appetizing with its bright green pesto and pops of color from the tomatoes.
Product Recommendations:
• Stainless Steel Meal Prep Containers
• High-Quality Pesto Sauce
• Non-Stick Pasta Strainer
10. Chicken Fajita Quinoa Bowls
Chicken Fajita Quinoa Bowls are a healthy twist on classic fajitas. The combination of seasoned chicken, quinoa, and colorful veggies creates a nutritious and filling meal prep option that’s perfect for busy weeks.
Ingredients:
– 2 chicken breasts, sliced
– 1 packet fajita seasoning
– 1 cup quinoa, cooked
– 1 bell pepper, sliced
– 1 onion, sliced
– Lime wedges for serving
Instructions:
1. In a skillet, cook sliced chicken with fajita seasoning until browned.
2. Add bell peppers and onions, cooking until tender.
3. In meal prep containers, layer quinoa, chicken, and vegetables.
4. Serve with lime wedges to squeeze over before eating.
These bowls are not only packed with flavor but also visually stunning, showcasing the colorful layers of ingredients.
Product Recommendations:
• Quinoa
• fajita seasoning mix
• meal prep containers
11. Coconut Chicken Curry
Coconut Chicken Curry is a warm and comforting dish that’s perfect for meal prep. The creamy coconut milk combined with spices creates a rich sauce that pairs beautifully with tender chicken and vegetables.
Ingredients:
– 4 chicken thighs, boneless and skinless
– 1 can coconut milk
– 2 tablespoons curry powder
– 2 cups mixed vegetables (e.g., carrots, peas)
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. Heat olive oil in a large pot over medium heat.
2. Add chicken thighs and cook until browned.
3. Stir in curry powder, then add coconut milk and vegetables.
4. Simmer for 20 minutes until chicken is cooked through.
5. Serve over rice or with naan.
The warm, inviting colors of the curry and the creamy texture make this dish a favorite for meal prepping.
Product Recommendations:
• Coconut Milk
• Curry Powder
• Meal Prep Containers
12. Orange Ginger Chicken
Orange Ginger Chicken is a delightful dish that provides a refreshing twist to your meal prep. The bright citrus flavor combined with ginger creates a fragrant and tangy meal that’s perfect for any day of the week.
Ingredients:
– 4 chicken breasts, sliced
– Juice of 2 oranges
– 1 tablespoon ginger, minced
– 2 tablespoons soy sauce
– 1 tablespoon honey
– 1 tablespoon olive oil
Instructions:
1. In a bowl, whisk together orange juice, ginger, soy sauce, honey, and olive oil.
2. Marinate chicken in the mixture for at least 30 minutes.
3. Cook chicken in a skillet until fully cooked, about 6-7 minutes on each side.
4. Serve with rice and steamed vegetables.
This dish is not only delicious but also visually striking with its bright orange hue and fresh ingredients.
Product Recommendations:
• Non-stick skillet
• Citrus juicer
• Ginger grater
13. Balsamic Chicken and Brussels Sprouts
Balsamic Chicken and Brussels Sprouts is a sophisticated yet simple meal prep option. The tangy balsamic glaze brings out the best in roasted chicken and Brussels sprouts, creating a dish that’s full of flavor and nutrition.
Ingredients:
– 4 chicken breasts
– 2 cups Brussels sprouts, halved
– 1/2 cup balsamic vinegar
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix balsamic vinegar, olive oil, salt, and pepper.
3. Place chicken and Brussels sprouts on a baking sheet, drizzling with the balsamic mixture.
4. Roast for 25-30 minutes until chicken is cooked through and Brussels sprouts are crispy.
This dish is visually appealing with its deep caramelization from the balsamic glaze, making it a perfect centerpiece for meal prep.
Product Recommendations:
• Baking sheet set
• Balsamic vinegar
• Olive oil dispenser
14. Teriyaki Chicken Rice Bowls
Teriyaki Chicken Rice Bowls are a quick and delicious meal prep option that’s full of flavor. The sweet and savory teriyaki sauce complements the tender chicken and fresh vegetables, making it a satisfying dish.
Ingredients:
– 4 chicken breasts, diced
– 1/2 cup teriyaki sauce
– 2 cups mixed vegetables (e.g., bell peppers, zucchini)
– Cooked rice for serving
Instructions:
1. In a skillet, cook diced chicken until browned, then add vegetables and stir-fry until tender.
2. Pour teriyaki sauce over chicken and vegetables, cooking for an additional 2-3 minutes.
3. Serve over cooked rice in meal prep containers.
These bowls are not only quick to make but also visually appealing with their colorful ingredients and glossy teriyaki sauce.
Product Recommendations:
• Non-stick skillet
• Teriyaki sauce
• Meal prep containers
15. Garlic Parmesan Chicken Wings
Garlic Parmesan Chicken Wings are a fun and delicious way to end your meal prep journey. These wings are baked to perfection and tossed in a rich garlic Parmesan sauce, making them a delightful treat.
Ingredients:
– 2 pounds chicken wings
– 1/2 cup melted butter
– 3 cloves garlic, minced
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a bowl, mix melted butter, garlic, Parmesan, salt, and pepper.
3. Toss chicken wings in the mixture and arrange on a baking sheet.
4. Bake for 40-45 minutes until crispy and golden.
These wings are perfect for meal prepping for game day or a cozy night in, offering a crowd-pleasing flavor that’s hard to resist.
Product Recommendations:
• Air Fryer
• Baking Sheet with Cooling Rack
• Garlic Press
Conclusion
With these 15 healthy chicken recipes, meal prep has never been easier or more delicious. Each dish offers a unique flavor profile and is designed to simplify your weeknight dinners while keeping your health goals in check.
Try incorporating a variety of these meals into your meal prep routine to keep things exciting and satisfying throughout the week.
Product Recommendations:
• Meal prep containers
• Instant Pot
