Chicken is one of the easiest meats to meal prep. It’s a fantastic lean protein source and it’s very versatile. But if you are new to meal prep it can be hard to know how to cook it to keep it from getting boring or dry. I’ve got 26 Chicken Meal Prep Ideas for you to add to your meal prep list. This list will keep your chicken meal prep meals from getting boring. You’ll love your meals so much, that sticking to your diet will be a breeze, which is what we’re all looking for!
Whether you like spicy chicken, herbed chicken, or air-fried chicken, there’s something on this list for you. You can pair these recipes with roasted veggies, rice, pasta, or quinoa. Anything that you like! Let’s dig in.
Buffalo chicken is a classic meal prep option, and this whole bowl is under 500 calories. It has a whopping 50 grams of protein though, so you’ll feel full and satisfied - but with lots of flavor! Feel free to lower the calorie and carb content by using cauliflower rice instead of white rice.
We love meal prep because it can be done on a budget. And Budget Bytes does exactly that for you - gives you delicious meal prep recipes that are just a few dollars per serving. This ranch chicken meal prep recipe is hearty and flavorful. Ranch, chicken, and potatoes are a winning (healthy) combination!
Think Chinese takeout - but healthy! This rich, savory black pepper sauce coats the chicken to keep it moist and tender. Put it over roasted vegetables and you’ve got a yummy meal prep lunch that saves you from having to eat out. There are also tips on making it gluten-free, so it’s great if you have a gluten sensitivity.
This healthy spicy chicken pairs perfectly with a creamy, yogurt sauce and roasted vegetables. You can bulk it up with rice or keep it low-carb with just the veggies. The whole recipe is just 445 calories. You can have 6 healthy meals made in about 40 minutes, so no need to slave away in the kitchen for hours.
Sweet and sour, sticky chicken thighs are made even better when they’re macro-friendly. Honey Garlic Chicken meal prep bowls are a delicious way to get in a ton of flavor without a ton of calories. You’ll look forward to your lunch or dinner when you know you’re having chicken thighs roasted in a honey garlic sauce.
If you need a meal prep option that takes 30 minutes or less, this southwestern chicken and quinoa will fit the bill. The spice on the southwestern chicken is a combo of chili powder, paprika, and cumin so it’s perfect for those of us that want flavor without a lot of heat.
I absolutely love Greek flavors, and this Greek Chicken Bowl is no exception. One thing that makes Greek flavors great is there is minimal cooking involved, so it’s fantastic for meal prep. The only thing you have to “cook’ for this bowl is the chicken and the quinoa. All of the toppings are fresh - not cooked!
Avocado Chicken wraps are so easy to make, great for a handheld option, and can be packed with nutrients. This recipe gives you delectable chicken and creamy avocado but keeps the calories in check. Each wrap is under 500 calories and gives you 22 grams of lean protein.
A casserole bake is such a great meal prep option because it’s easy to bake all in one pan, then divide into portions. You get a fully balanced meal all in one. This healthy chicken enchilada bake will give you fantastic Mexican flavors all week long.
Italian Chicken Meal Prep Bowls makes the best use out of Italian herbs. A mixture of basil, rosemary, thyme, marjoram, and paprika coats the chicken to give it a lovely Italian flavor. Combine this Italian chicken with a medley of fresh veggies, and you’ve got a flavorful, healthy meal prep option.
Budget Bytes does it again with these sweet and sticky glazed chicken thighs. For $2.83 a serving, you can have moist, sweet, glazed chicken thighs, roasted potatoes, and bright green beans. Not only is it a cheap, healthy option, but it is quick as well. It takes about 25 minutes to get the chicken thighs done, and you can do that while the potatoes roast in the air fryer.
Another 30-minute meal prep option is these Avocado Chicken Lunch Bowls. It’s low carb but will keep you going for hours due to the healthy fats from the avocado. Avocado Chicken Lunch Bowls are gluten and dairy free as well, so they will work with a range of diets.
You may not be able to enjoy Chicken Satay Takeout on a diet, but you can have these chicken Satay cauliflower rice bowls. One bowl will give you 56 grams of protein, and only 23 grams of carbs. A normal bowl of chicken satay with rice from a restaurant is quite the opposite, with 51 grams of carbs (at the least) and 22 grams of protein.
Gluten-free, dairy-free, and high in fiber, this Caribbean Jerk Chicken Bowl brings the flavor. Caribbean Jerk Chicken has always been one of my favorite flavors, and this recipe is so easy to make. You can adjust the spice level to your liking, and you can even make it lower in carbs by using greens rather than quinoa.
I’ve got another honey garlic chicken for you (because it’s just that good) but this time, the slow cooker does the work for you. This recipe has less than 10 ingredients, including the rice. I suggest doubling this recipe, because it’s so easy, you’re going to want it for the week.
Another easy crockpot recipe because it’s so perfect for meal prep. Crockpot Sesame Chicken is full of amazing Asian flavors and is less than 400 calories. That’s hard to beat! It’s perfect for adding a ton of veggies - like broccoli - or serving over a big bowl of cauliflower rice. It’s up to you!
Chicken and broccoli is a very classic meal prep option, but this stir fry ensures that it’s delicious and doesn’t get boring. You combine chicken and broccoli, and seven other ingredients to make the sauce, all in one pan. Stir fry it all together, and you have a quick chicken meal prep.
Even if you’re not on Whole30, you can enjoy this savory chicken salad. Chicken salad is a fantastic lunch or meal prep option because it doesn’t have to be heated. You can enjoy it straight out of the fridge, so once it’s prepped, the work is done. Serve it with toast, crackers, or veggies.
A twist on the classic chicken and broccoli, this skillet chicken and Brussels sprouts is gluten-free, dairy-free, paleo, and Whole30 compliant. You get the best nutrients from the lean chicken and chopped Brussels sprouts. Coconut aminos, avocado oil, garlic, and rice vinegar top off the flavors. It only takes about 25 minutes to whip up.
Whole30, Paleo, Gluten-free, and Low carb! Most casseroles you find are loaded with fat and calories. This healthy jalapeno buffalo chicken casserole is different though. It’s delicious but only has 350 calories per serving and 10 grams of carbs. You won’t believe that it’s healthy once you taste it!
It may sound boring, but chipotle chicken and green beans will elevate your meal prep. With a few quick ingredients - chicken, green beans, chipotle peppers, adobo sauce, honey, and garlic - you can create a saucy chicken meal prep that goes hand in hand with rice or potatoes. If you like spicy meals, this one is right up your alley.
Marinate your chicken in this cilantro lime sauce, and you’ll love your chicken meal prep for the week. Once the chicken has marinated, you’ll be able to cook it any way you like. You can grill it, bake it, air fry it, or saute it in a skillet. The method doesn’t matter, because the marinade is that good at keeping the chicken moist. Pair it with Mexican cauliflower rice for a perfect meal.
When meal prepping, you want easy recipes because working for hours in the kitchen is torture. This recipe is a winner because it’s a one-pan dish that’s easily done in under 40 minutes. You can even skip cooking the chicken and use rotisserie chicken instead. It’ll still be delicious.
If you want a dump-and-go meal prep recipe, use this crockpot salsa verde chicken. The crockpot does the work once you dump all the ingredients in. After that, it’s as simple as portioning the chicken out over prepared rice or veggies. Taco shells are a great option too, as they go perfectly with the salsa verde sauce.
Fried rice is not your friend if you’re on a diet, but this Skinny Chicken Fried Rice does the trick. Kick those takeout cravings with this recipe. It has all the flavor of takeout fried rice without all the added fat. A bit of sesame oil gives it the flavor we’re after, and using nonstick cooking spray for the rest saves you calories.
Garlic Butter is as amazing as it sounds. Chicken is sauteed in this delicious garlic butter sauce, keeping it tender and moist. Pairing it with lemon asparagus keeps it low-carb and nutritious. You can bulk it up with whatever veggies you like, or even add potatoes if you’ve got the carbs for it.
Spice up your weekly meal prep options with these 26 Chicken Meal Prep recipes and you won’t feel like you’re missing out on some good food!
And I'll leave you with my favorite Greek Chicken Salad Bowls.
26 Easy Chicken Meal Prep Ideas
- 2 large boneless skinless chicken breast *mine weighed 10oz per breast, raw
- ½ tablespoon olive oil
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon dried basil
- Pinch of Salt & pepper
- ¼ teaspoon paprika
- 1 garlic clove, minced
- 1 cucumber, sliced & diced
- 1 pint of cherry tomatoes, halved
- ½ cup diced red onion
- ⅓ cup each of red & green peppers, diced
- 1 avocado, peeled, pitted and diced
- ½ cup olives, sliced
- ½ cup light feta cheese, crumbled
- 2 tablespoon fresh squeezed lemon juice
- 2 tablespoon red wine vinegar
- 1 tablespoon olive oil
- 1 teaspoon dijon mustard
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- Pinch of salt & pepper
- Preheat oven to 425F, line a baking sheet with foil.
- In a small bowl mix together the seasoning you will use for the rub on the chicken, oregano, thyme, basil, salt/pepper, paprika, and a minced garlic clove.
- Brush each breast with a little olive oil, then sprinkle the rub evenly over both sides of the breasts.
- Bake in the oven for 25 minutes.
- While the chicken is cooking you can dice up all the vegetables for the salad. Leave the feta cheese till after you have added the dressing.
- Mix the dressing ingredients together in a small bowl. Pour the dressing over the diced vegetables and stir gently. Top with the crumbled feta cheese.
- When the chicken has cooked, cut into strips and top the salad with chicken. This will make 4 servings.