The Best Chicken Meal Prep (over 50g protein!)
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Who said chicken meal prep has to be boring?! Not me! This yummy meal prep chicken is made with make-ahead meal components, so it saves time when you assemble each bowl. Flavorful, healthy, and high protein, these easy grab-and-go meals are great for lunch or dinner during busy workdays. Packed with veggies, you’ll stay full all day long when eating these delish chicken bowls!
Table of Contents
Why you’ll love this recipe
- Saves time in the kitchen – This recipe uses make-ahead components like tender chicken thighs, so it’s easy to break the dish down into sections instead of cooking it all at once.
- Grab and go high protein meals – Made with meal prep chicken thighs and cheddar cheese, this recipe has 50g+ of protein.
- Delicious and flavorful – Ingredients like chillies, fresh coriander, and garlic create a deliciously bold taste. Opting for chicken thighs guarantees succulent, moist chicken after reheating for the best flavour and texture!
- Customizable – You can easily swap in other protein or veggies for these chicken meal prep bowls, making them totally customizable.
Here are some other yummy, chicken meal prep recipes to try; Greek Chicken Salad, Mini Chicken Pot Pies and Baked Chicken and Cauliflower
How to bulk prep chicken for the week
When making chicken meal prep ideas and recipes, bulk-prepping chicken is a real time saver. Knowing how much you’ll need for the week is the key to properly meal-prepping chicken. I recommend getting about 3-4 pounds of chicken thighs if you have two people in your household.
For a family of about 4-5 people, double the amount of chicken/recipe. Remember to always weigh the chicken when it’s raw, as most recipes will note this as the required amount of chicken.
Alternative Easy chicken prep cooking methods
Boil and shred chicken – One quick way to prep chicken for meal prep ideas with chicken is to boil it in chicken broth for about 12 minutes. Then, use a hand mixer to shred the chicken. Find more detailed directions for this method; Shredded Chicken
Make it in the air fryer because it’s fast—The airfryer is an excellent tool for whipping up chicken quickly. Once seasoned, cooking thighs in the airfryer should only take about 30 minutes. See my Frozen Chicken Thighs in Air Fryer recipe with more details.
Bake a bunch of chicken at once so you have it all week – Preheat the oven to 400°F (200°C). Season and add olive oil to the chicken (thighs, breasts, dummies, etc.). Then, bake for about 20-25 minutes, or until the internal temp reads 164°F (73°C). Or try these oven baked Crispy Bone-in Chicken Thighs
Storage Ideas for pre-prepped chicken
Once you’re done prepping the chicken for the meal prep chicken recipes, you’ll need to store it properly so it lasts throughout the week/month. Allow the chicken to cool fully. Then, portion it out in airtight containers or meal prep containers with the amount of servings you’ll need during the week. If you have extra, you can freeze it for about six months, if needed.
How to Assemble the Meals
Once you have each of the elements prepped for this chicken meal prep, you can begin assembling the recipe. Start by adding the cooked veggies to the containers. Then, add the cooked, boneless chicken thighs. Store these bowls in the fridge until you’re ready to eat them.
Ingredients
Chicken Thighs – I personally enjoy using chicken thighs in this chicken meal prep recipe, as they stay juicier than chicken breasts during the cooking process. However, you can also use breasts or drummies if you prefer.
Mixed Peppers – These peppers add a delicious sweetness to the recipe. However, you can use other veggies you prefer for this meal prep recipe instead.
Cheddar Cheese – Since this recipe has Mexican-inspired seasoning, I love adding cheddar cheese to the top of each bowl. If you decide to swap out the seasoning, you can also use other types of cheese that better fit the spices, such as feta, mozzarella, etc.
See the recipe card for full information on ingredients and quantities.
Variations/ Adaptations
Here are a few more meal prep ideas for making chicken meal prep bowls your own! Instead of using seasoning like cumin and paprika, take inspiration from other cuisine styles. For example, you can use Mediterranean or Italian spice mixes to create delicious meals. Taco seasoning also works great in this recipe. Or, change up the flavour with different sauces, like ranch dressing or another creamy sauce.
You can also easily swap out the chicken thighs for beef, pork, or tofu. The veggies can be swapped to the options you prefer as well. Consider adding a grain, like rice, to this recipe. Or, add a starch, like roast potatoes or canned beans, if you prefer.
Vegetable options
You can use any fresh vegetables you prefer for this chicken meal prep recipe. I enjoy using aubergine, mixed peppers, courgettes, and onions. However, this will also work with seasonal veg. For the best results, be sure to use vegetables that you enjoy. Try my Vegetarian Burrito Bowl and Smokin’ Chickpea Vegetarian Gyros meal prep recipes.
Grain options
Another reason why this is a top choice for meal prep ideas with chicken, is because of its versatility. If you want a more filling recipe, you can easily add grains to the dish. White or brown rice, quinoa, and couscous all work well with this chicken meal prep dish. This Rainbow Grain Bowl would pair perfectly with chicken.
If you are looking for an easy side dish, try my ; Frozen Jacket Potato in Air Fryer, Airfryer Hash Browns and Easy Cheesy Mashed Potatoes Recipe.
Craving some pasta recipes? Try my easy and tasty ; Pasta al Limon, Delicious Roasted Brussel Sprout Pasta and Sausage and Fennel Pasta
How to make the best chicken meal prep
Preheat oven to 390°F (180°C)
Note: If you have extra time/ plan ahead, marinade the chicken in your fridge a couple of hours before preparing the rest of the meal prep.
- Start by adding the cumin, paprika and garlic powder to the chicken thighs (Image 1).
- Toss to combine, then coat with 1 tbsp of rapeseed oil. Season generously with salt and pepper (Image 2).
3. Add the can of plum tomatoes, chilli (deseeded if you like less heat), garlic cloves, a handful of coriander into a blender cup (Image 3).
4. Then roughly blitz to combine (Image 4).
5. Prepare all the vegetables in a large bowl (Image 5).
6. Add the vegetables into a large baking tray and pour the spicy salsa over the veg along with 2 tbsp of rapeseed oil. Use a spatula to ensure all the veggies are evenly coated in the salsa. Pop in the oven for 30-35 minutes (Image 6).
7. After around 30 minutes, use a large non-stick frying pan over a high heat. Once the pan is piping hot, add the chicken and refrain from stirring to achieve a nice sear (Image 7).
8. Cook on 1 side for 7 minutes, then reduce the heat to medium, rotate the chicken and cook for a further 7-10 minutes, depending on the size of your chicken (Image 8).
9. Assemble the meal prep bowls by adding the saucy roasted veggies as a base, placing the chicken on top and storing until you’re ready to eat (Image 9).
10. When it’s time to eat, reheat the bowls for 2 minutes in the microwave. Serve with a dollop of sour cream, a sprinkle of cheddar, coriander and a squeeze of lime (Image 10).
Here are some other delicious chicken recipes from around the world to give you inspiration ; Greek Chicken Bowls, Lebanese Inspired Chicken Pilaf and Thai Green Chicken Curry
Tips for the best result
- Keep things simple
A protein, a carb or grain (if you want one), and a veggie are all it takes to make delicious, filling, nutritious meal prep ideas/chicken bowls.
- Use simple seasonings on your base prep then amp up the flavor with sauces or additional seasonings when you eat it. For this meal prep I contrast the punchy spices with sour cream and cheddar- delishhhh.
- Sear the chicken thighs over a high heat to get nice browning on the meat. This amps up the flavour big time.
I recommend this method for chicken meal prep, so that way you can change things up when you want. This will help you keep from getting bored with the dish during the week especially if you’re creating it in big batches and freezing leftovers to enjoy over the upcoming months.
Meal Storage and Reheat Instructions
When assembling the chicken bowls, leave the sour cream, coriander, and lime to the side. Then, add those elements after reheating the bowls later. The leftover chicken bowls will stay good in the fridge for up to four days.
Can this be frozen?
You can freeze most elements of this chicken meal prep recipe. However, I’d recommend skipping the sour cream, fresh herbs, and lime in the freezer. This recipe should be good for up to three months in the freezer. Add the sour cream, fresh herbs, and lime to the meal prep with chicken after you’ve reheated the dish.
How to reheat?
Allow the chicken bowls to defrost overnight in the fridge. Then, pop them in the microwave for a few minutes until heated through.
Need some advice on reheating? See these articles; The Best Way to Reheat Chicken Wings in the Airfryer, How to Reheat Rotisserie Chicken and The Best Way To Reheat Salmon
FAQs
If you meal prep chicken, like for this chicken meal prep recipe, it will last for about four days in the fridge if packed separately from the other ingredients. You can also freeze leftover chicken for up to six months.
I recommend weighing chicken raw for meal prep, as it’s more accurate than weighing it cooked.
Yes, you can also create this easy chicken meal prep recipe with frozen chicken. Let the chicken thaw overnight in the fridge, then follow the instructions below. If the chicken is already cooked, I would let it marinate first. Then, sear it for 1-2 minutes per side or until warmed through.
This recipe is best hot, but it can be eaten cold if you wish.
If you tried this Chicken Meal Prep recipe, it would be mean so much to me if you could leave a review & a star rating to let me know how you found it! I love hearing about your experiences – it motivates me to keep creating more and more recipes for you guys 💛 Let’s get cooking! – Mimi x
The Best Chicken Meal Prep (over 50g protein!)
Ingredients
- 650 gram – 1kg (35 oz) chicken thighs, boneless & skinless (£4.95)
- 3 mixed peppers, cut into slices (£1.60)
- 400 gram (1 x can) plum tomatoes (£0.35)
- 2 courgettes, roughly chopped (£0.95)
- 2 red onions, chopped into wedges (£0.30)
- 1 aubergine, roughly chopped (£0.59)
- 2 cloves of garlic (£0.39)
- 2 chillies (£0.55)
- 5 tbsp sour cream (£0.75)
- 100 g cheddar (£2.50/5)=(£0.50)
- Bunch of fresh coriander (£0.55)
- Juice of half a lime, plus wedges to serve (£0.25)
Cupboard Essentials
- 3 tbsp rapeseed oil
- 1 tsp cumin
- 1 tbsp paprika
- 1 tsp garlic powder
- Salt & Pepper
- Optional chilli flakes
Method
Preheat oven to 392°F (180°C)
Note: If you have extra time/ plan ahead, marinade the chicken in your fridge a couple of hours before preparing the rest of the meal prep.
- To the chicken thighs, add the cumin, paprika and garlic powder. Toss to combine, then coat with 1 tbsp of rapeseed oil. Season generously with salt and pepper.
- Add the can of plum tomatoes, chilli (deseeded if you like less heat), garlic cloves, a handful of coriander into a blender and roughly blitz to combine.
- Add the vegetables into a large baking tray and pour the spicy salsa over the veg along with 2 tbsp of rapeseed oil. Use a spatula to ensure all the veggies are evenly coated in the salsa. Pop in the oven for 30-35 minutes.
- After around 30 minutes, use a large non-stick frying pan over a high heat. Once the pan is piping hot, add the chicken and refrain from stirring to achieve a nice sear. Cook on 1 side for 7 minutes, then reduce the heat to medium, rotate the chicken and cook for a further 7-10 minutes, depending on the size of your chicken.
- Assemble the meal prep bowls by adding the saucy roasted veggies as a base, placing the chicken on top and storing until you’re ready to eat. When it’s time to eat, reheat the bowls for 2 minutes in the microwave. Serve with a dollop of sour cream, a sprinkle of cheddar, coriander and a squeeze of lime.
Notes
- Include a protein, a carb/grain, and a few vegetables for balanced nutrition.
- Keep base prep simple with basic seasonings, allowing flexibility for flavour adjustments later.
- Opt for chicken meal prep for versatility; vary sauces and seasonings to prevent getting bored, especially when making large batches for freezing.
Nutrition
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