Description
Meal prep chicken is a simple and efficient way to cook tender, flavorful chicken for the week. Perfect for salads, wraps, grain bowls, and more, this easy method saves time while ensuring nutritious, protein-packed meals.
Ingredients
Scale
- 4–6 boneless, skinless chicken breasts or thighs
- 2 tbsp olive oil or avocado oil
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- ½ tsp salt (adjust to taste)
- ½ tsp black pepper
- 1 tbsp lemon juice (optional)
- 1 tsp fresh or dried herbs (thyme, oregano, or parsley)
- ½ cup chicken broth or water (for baking or slow cooking)
Instructions
- Prepare the Chicken: Pat dry with paper towels to remove excess moisture for better browning and flavor absorption.
- Season the Chicken: In a bowl, mix olive oil, garlic powder, onion powder, paprika, salt, black pepper, and herbs. Coat the chicken evenly.
- Choose a Cooking Method:
- Oven-Baked: Preheat oven to 400°F (200°C). Place chicken on a lined baking sheet and bake for 20-25 minutes until internal temp reaches 165°F (75°C).
- Stovetop: Heat a skillet over medium heat with oil. Cook chicken for 6-7 minutes per side until fully cooked.
- Slow Cooker: Place chicken in a slow cooker with broth. Cook on low for 4-6 hours or high for 2-3 hours until tender.
- Air Fryer: Set to 375°F (190°C) and cook for 15-18 minutes, flipping halfway through.
- Rest and Slice: Let the chicken rest for 5 minutes before slicing or shredding to retain juices.
- Store Properly: Divide into meal prep containers and refrigerate for up to 4 days or freeze for longer storage.
Notes
- Lemon Herb Chicken: Add lemon zest, juice, and rosemary or thyme.
- Spicy Cajun Chicken: Use Cajun seasoning and cayenne for a bold kick.
- Garlic Parmesan Chicken: Toss with grated Parmesan and melted butter after cooking.
- Teriyaki Chicken: Marinate in soy sauce, honey, ginger, and garlic for an Asian-inspired flavor.
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Category: meal prep
- Method: Baking, Stovetop, Slow Cooking, Air Frying
- Cuisine: American
Keywords: Meal prep chicken, easy meal prep, healthy chicken recipes, high-protein meal prep, best way to cook chicken