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4 meal pprep , square glass dishes with chicken meal prep in a sauce with a dollop of cream and wedge of lime.
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4.88 from 16 votes

The Best Chicken Meal Prep (over 50g protein!)

This tasty chicken meal prep makes for an easy grab and go meal to help hit your health goals. It’s flavorful, has high protein, and simple to make.
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: mains
Cuisine: Mexican
Servings: 5
Calories: 500kcal
Author: Mimi Harrison
Cost: £1.98

Ingredients

  • 650 g - 1kg (35 oz) chicken thighs (£4.95)
  • 3 mixed peppers, cut into slices (£1.60)
  • 400 gram (1 can) of 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
Metric - US Standard

Instructions

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

    Calories: 500kcal | Carbohydrates: 12g | Protein: 50g | Fat: 26g