Skip to Content

20 Easy Chicken Meal Prep Recipes

Meal prepping is fun but it can get boring. I’m sharing multiple chicken meal prep recipes that will transform the way that chicken tastes.
chicken meal prep pin

Chicken is one of those foods that you can always fall back on. It is easy to make, and since most people like it, it is great for picky eaters.

It is also an excellent source of protein and can be an excellent source of fat. So, it is excellent if you are on special diets, including the keto diet.

And since it lasts a couple of days in the fridge, and freezes well, it is excellent for meal prepping.

Meal prepping chicken can be a time-saver, as well as a diet saver. We all have busy schedules, so we can’t cook all the time.

By meal prepping, you save yourself not only time but money. No need to order takeout or dine in.

Plus, you have control over what goes into your food. So, it is healthier for you.

So, today I am sharing 20 chicken meal prep recipes. They are not only delicious but are great for healthy meal prep.

It is a good idea to store your meals in glass containers like these. They keep your food fresh for longer. However, if you need something lighter, these BPA-free plastic containers work well too.

1. Honey Sesame Chicken with Broccolini

Honey Sesame Chicken with Broccolini


Are you in the mood for Chinese takeout? Have this instead!

The chicken is crispy on the outside and tender on the inside. The honey adds a subtle sweetness, while the sesame oil adds that umami flavor that you’re craving.

The ginger adds some heat, but not too much. And the sides are just as amazing.

The cauliflower rice and broccoli add some freshness. They also keep the meal low carb.

For extra convenience, you can buy pre-packaged cauliflower rice. But, to save money, you can make your own cauliflower rice.

All you have to do is put your cauliflower florets in a food processor. Then pulse until it becomes rice-like. If you’re in the market for a food processor, there is a great deal on this food processor here right now.

Best of all, this dish takes only 10 minutes to prep. Then, sit back and relax and let your oven do the rest of the cooking. Here is another honey garlic chicken meal prep you might like.

Per Serving:

  • Calories: 377
  • Fats: 26g
  • Protein: 20g
  • Carbs: 16g
  • Sugar: 13g


2. Healthy Chicken Fajita Meal Prep Bowl

Chicken Fajita Meal Prep Bowl


Are you craving some Tex-Mex? My healthy chicken fajita meal prep bowl is sure to satisfy your cravings.

The chicken is super flavourful because you’re stir-frying it in a blend of spices. The red, green, and yellow bell peppers give the bowl a ton of color, as well as freshness.

This bowl has quite a lot of vitamin A due to the bell peppers. And vitamin A is crucial for the health of your eyes.

We can’t forget about the Brussels sprouts either. These aren’t the boiled Brussels sprouts you ate as a kid.

These are nicely roasted caramelized Brussels sprouts. Roasting Brussels sprouts add a subtle sweetness to them, making them a pleasure to eat.

Since it is low in net carbs, this is a great meal to eat if you are on a low carb diet… or, frankly, any diet at all. And since it’s a high protein lunch thus makes it great for growing kids.

Per Serving:

  • Calories: 592
  • Fats: 32g
  • Protein: 59g
  • Carbs: 23g
  • Fiber: 6g


3. Lemon Garlic Chicken with Zucchini Noodles

Lemon Garlic Chicken with Zucchini Noodles


Do you love your sauces? Then, you are in for a treat with this dish.

The pieces of chicken are moist and tender and perfectly seared on the outside. All coated in a creamy lemon garlic butter sauce packed with flavor.

Meanwhile, the zucchini noodles make the dish vibrant. It also adds nutrition.

Making zucchini noodles is super easy. All you have to do is place your zucchini in a spiralizer, and outcomes beautifully spiralized noodles. To make them, you don’t need a super fancy spiralizer. This one right here will work just fine.

And since this meal has only 304 calories, it makes for a nice light lunch or dinner. Perfect if you are trying to lose weight.

Per Serving:

  • Calories: 304
  • Fats: 16g
  • Protein: 28g
  • Carbs: 12g
  • Fiber: 3g
  • Sugar: 8g


4. Italian Chicken

Italian Chicken


Do you dream of Italy? This dish is sure to transport your senses.

The chicken is nice and juicy and packed with Italian flavors because of Italian seasonings like basil, thyme, rosemary, and marjoram.

Making it is super easy because you just put your chicken and veggies on a sheet pan. Easy, peasy, chicken dinner.

So you don’t have tons of pots and pans to wash. This makes clean-up a breeze.

 And if you are on a low carb diet, not to worry. Most of the carbs from this dish come from brown rice.

So, if you swap the brown rice for cauliflower rice, you should be good to go.

Here are more sheet pan recipes you can use for meal prepping!

Per Serving:

  • Calories: 701
  • Fats: 14g
  • Protein: 57g
  • Carbs: 82g
  • Fiber: 4g
  • Sugar: 3g


5. Chicken Lettuce Wraps

Chicken Lettuce Wraps


Do you love P.F. Chang’s lettuce wraps? Well, you don’t have to head out to get them anymore.

They taste like the real thing. The ground chicken is nicely browned and coated in a sweet and savory sauce with a hint of heat.

The mushrooms add a nice earthy texture, while the water chestnuts and scallions provide some freshness.

All layered in lettuce wraps to make this a tasty, truly memorable low carb meal.

Per Serving:

  • Calories: 275
  • Fats: 13.9g
  • Protein: 22.2g
  • Carbs: 16.8g
  • Fiber: 3.1g
  • Sugar: 7.1g


6. Buffalo Chicken Ranch Meal Prep

Buffalo Chicken Ranch Meal Prep


Do you like all things spicy? Then, this dish is for you.

You have tender, nicely shredded chicken served with bright red cherry tomatoes, luscious avocado, refreshing cucumber, crunchy celery, and green onions. All topped with a creamy Buffalo ranch dressing and served on a bed of cauliflower rice and lettuce leaves.

Not only is it super flavourful, but it is also packed with nutrition. In fact, one serving provides 32% of your daily fiber needs.

And fiber is not only great for digestion but also helps you stay full longer.

It is also really low in net carbs, so it works well if you are on a keto diet.

The Buffalo chicken is easy to make because you just layer your ingredients in an Instant Pot, and let your Instant Pot do the cooking. And does it fast too- in fact it takes only 20 minutes to cook.

Outcomes juicy, tender chicken that seems as if you spent several hours cooking it. So, if you have a busy lifestyle and want to make it simpler, definitely check out this Instant Pot here.

Here is another Instant Pot chicken meal prep.

Per Serving:

  • Calories: 287
  • Fats: 21g
  • Protein: 13g
  • Carbs: 13g
  • Fiber: 8g
  • Sugar: 3g


7. Chicken Parmesan

Chicken Parmesan


Chicken Parmesan is one of those comforting meals. Perfect for when you’ve had a pretty rough day, and just need some comforting.

But, chicken parmesan is full of carbs. And those carbs end up on your waistline… and nothing is comforting about that.

This chicken parmesan tastes just as good as the original and with way fewer carbs. In fact, I actually prefer this version.

That is because the zucchini noodles add some freshness and lightness to the dish. And since this dish is packed with protein and has a good amount of fats, you feel full, and less tempted to get a cookie for dessert.

Check out more high protein meal prep recipes here.

Per Serving:

  • Calories: 333
  • Fats: 14.3g
  • Protein: 32.8g
  • Carbs: 20.9g
  • Fiber: 5.9g
  • Sugar: 9.4g


8. Spicy Curried Chicken Meal Prep Bowl

Spicy Curried Chicken Meal Prep Bowl


I like my food spicy, as I am sure many of you do. So, if you like things spicy, I’ve got just the right dish for you.

On the menu are tender, spicy, perfectly seasoned chicken breasts on a bed of roasted Brussels sprouts and cauliflower.

It also has a whopping 44 grams of protein, so it’s the perfect post work out meal. But, it is also low in net carbs, making it a perfection option if you’re following a low carb diet.

The key to the chicken being so juicy and flavourful is that you’re marinating the chicken in a variety of spices. No bland chicken here.

This meal prep bowl is a meal on its own, but if you like, feel free to add sides like cauliflower rice or a nice Garden salad.

Per Serving:

  • Calories: 474
  • Fats: 26g
  • Protein: 44g
  • Carbs: 19g
  • Fiber: 9g


9. Chicken Wraps

Chicken Wraps


Wraps just make meal prep so much easier. And it doesn’t get much simpler or tastier than this.

This wrap is packed with tasty and fresh ingredients. You have tender chicken, crisp bacon, crunchy lettuce, creamy avocado, and cheese.

All topped with a creamy spicy Ranch dressing. This wrap is sure to spice up your lunches or dinners.

Per Serving:

  • Calories: 737
  • Fats: 54g
  • Protein: 38g
  • Carbs: 26g
  • Fiber: 5g
  • Sugar: 4g


10. Blackened Chicken Sheet Pan Dinner

Blackened Chicken Sheet Pan Dinner


Do you hate washing tons of pots and pans after dinner? Then try this super easy sheet pan dinner.

The sweet potatoes and Brussels sprouts are nicely caramelized, and the chicken breasts are juicy and seasoned to perfection…thanks to the blackening spice.

The seasoning mix is a blend of 8 different spices. So, the chicken comes out savory and sweet with a hint of heat.

And making this dinner is really easy. All you do is place your chicken breasts and veggies on one sheet pan, and season and drizzle with oil. Then bake for about 25 minutes.

Don’t you wish all dinners were that easy?

Per Serving:

  • Calories: 375
  • Fats: 15g
  • Protein: 30g
  • Carbs: 29g
  • Fiber: 5g
  • Sugar: 10g


11. Thai Peanut Chicken Meal Prep Bowls

Thai Peanut Chicken Meal Prep Bowls


Want to jazz up your chicken? Make it Thai night with these Thai Peanut Chicken Prep Bowls!

This chicken is extra juicy, and the bell peppers are perfectly roasted. And the Thai peanut sauce is amazing.

The peanut butter adds creaminess, and the honey adds a nice sweet note.  Meanwhile, the soy sauce adds umami flavor, and the garlic powder makes it savory.

The secret to the chicken being so juicy is that you cover the chicken with foil and bake it in the oven for the first 15 minutes. Covering the chicken with foil lets the chicken steam, and not dry out.

Then, in the last 5 minutes, you remove the foil so that the chicken gets a bit of browning.

Besides being delicious, this meal is quite nutritious. One serving provides 40% of your daily vitamin C needs and 23% of your daily iron needs.

You need vitamin C to fight off colds, while iron helps you keep your energy levels up.

So, eat up…it’s good for you!

Per Serving:

  • Calories: 513
  • Fats: 17.1g
  • Protein: 34.9g
  • Carbs: 55.7g
  • Fiber: 6g
  • Sugar: 7.7g


12. Easy Keto Chicken Salad

Easy Keto Chicken Salad


Are you looking for a twist on your classic chicken salad? Then try this easy keto salad!

It is packed full of delicious ingredients. And instead of adding mayonnaise to your salad, you add freshly made salad dressing. All you have to do is mix together some olive oil, salt, pepper, and fresh lemon juice for a nice tang.

To make life easier, instead of cooking chicken from scratch, you can use a Rotisserie chicken.

And to get the perfect hard-boiled eggs, I recommend using an egg maker like this. It really takes the fuss out of getting your boiled eggs cooked just right. Check out more meal prep salads here.

Per Serving:

  • Calories: 377
  • Fats: 28g
  • Protein: 24g
  • Carbs: 8g
  • Fiber: 5g
  • Sugar: 1g


13. Chinese Chicken Salad

Chinese Chicken Salad


Looking for an Asian spin on your traditional chicken salad? Then, try this salad!

You have tender, juicy chicken on a bed of slaw mix and shredded cabbage, mixed with juicy tangerines, crunchy chopped cashews topped with scallions.

But the almond butter sesame dressing is what brings this salad together. It is a creamy and dreamy sweet and sour sauce with tons of umami flavor.

To make the dressing, you want to use a powerful blender since the dressing contains Medjool dates, which can be harder to blend. I recommend using a Nutribullet. You can mix harder-to-blend foods like nuts in it.

This chicken salad is delicious just the way it is, but if you like, you can serve it with some cauliflower fried rice. Yum!

Per Serving:

  • Calories: 397
  • Fats: 29g
  • Protein: 18g
  • Carbs: 18g
  • Fiber: 3g
  • Sugar: 9g


14. Chopped Thai Chicken Salad

Chopped Thai Chicken Salad


In the mood for some Thai food? Then try this Thai version of chicken salad.

This salad is a party in your mouth. You have the crunch of chopped peanuts, the crispiness of green cabbage, the sweetness of carrots, and the sourness of green papaya or mangos.

The red serrano peppers add a gentle heat while the lime juice adds some tang. And the tender, shredded chicken complements the crunchiness of the salad.

And the salad dressing is just as delicious. It is sweet and savory, with some heat and tanginess. The sesame oil adds a nice umami flavor.

To make this salad, you will need to shred your chicken. To save time and extra convenience, you can use these meat shredder claws.

This salad is not only tasty but good for you as well. One serving provides 24% of your daily fiber needs.

It also contains a lot of protein and fat, so you feel full after eating it. And avoid reaching for the fortune cookies…No, that’s Chinese, isn’t it?

Per Serving:

  • Calories: 456
  • Fats: 30.4g
  • Protein: 19.6g
  • Carbs: 31.9g
  • Fiber: 6g
  • Sugar: 20.9g


15. Pineapple Chicken

Pineapple Chicken


Are you looking for another Asian inspired meal? Then, give this pineapple chicken meal prep bowl a try.

It is super flavourful. The pineapple and lime juice add some acidity and tang, while the ginger and red pepper flakes add some heat.

Meanwhile, the red onions add some sweetness, and the garlic adds savory notes. And to give it an Asian twist, you add soy sauce for a sweet umami flavor.

And it only takes 30 minutes to make. With a meal like this, who needs takeout?

Per Serving:

  • Calories: 549
  • Fats: 13g
  • Protein: 56g
  • Carbs: 51g
  • Fiber: 3g
  • Sugar: 37g


16. Honey & Mustard Marinated Chicken Salad

Mustard Marinated Chicken Salad


Can’t decide whether you want something sweet or savory? Then, this is the dish for you.

You have a chicken that has been marinated in a sweet and savory sauce with a bit of lemon juice for some tang. This makes the chicken extra juicy.

This sits on top of a beautiful, colorful salad made with fresh veggies. What makes this salad beautiful to look at is the ribbons of vegetables.

To get the look, all you have to do is use a mandolin to create the ribbons. I recommend this mandolin right here.

This salad is great just the way it is, but if you like, you can serve it with some brown rice.

Per Serving:

  • Calories: 470
  • Fats: 26g
  • Protein: 33g
  • Carbs: 29g
  • Fiber: 4g
  • Sugar: 22g


17. Veggie Chicken Meal Prep

Veggie Chicken Meal Prep


Do you hate cooking, but want tasty leftovers for work? This is the dish for you.

It is a one-sheet pan meal. So, all you do is put your veggies and chicken on a glass pan.

Then, combine your salad dressing ingredients in a bowl, and pour on top of your veggies and chicken, and mix well. Bake for 30 minutes and outcomes tender chicken breast and colorful veggies.

And since it only contains 177 calories, it is an excellent meal if you’re trying to lose weight. It is also pretty filling since it is packed with protein too. Now, that’s a win-win situation in my books.

Per Serving (Calculated):

  • Calories: 177
  • Fats: 3.1g
  • Protein: 26g
  • Carbs: 8.6g
  • Fiber: 1.2g
  • Sugar: 6.1g


18. Lemon Pepper Chicken

Lemon Pepper Chicken


Have you had a break in the weather, and just want to head out and grill? Try this out!

The chicken breasts are nice and juicy. And they have the perfect balance of heat, savory, and tang.

They are easy to make too. Just mix together some black peppercorns, lemon juice, olive oil, and garlic.

Then place your chicken breasts and marinade in a big Ziploc bag and marinate for at least 30 minutes.

Then place your chicken on the grill for 10 minutes, flipping halfway through.

Serve with your favorite side.

Per Serving:

  • Calories: 198
  • Fats: 10g
  • Protein: 24g
  • Carbs: 1g
  • Fiber: 0g
  • Sugar: 0g


19. Teriyaki Chicken

Teriyaki Chicken


Do you want to make a healthier version of Teriyaki chicken? Then, give this dish a try.

With Teriyaki chicken, it’s all about the sauce, isn’t it? This sauce is totally homemade and uses lots of healthier ingredients.

The raw honey adds a nice sweetness, while the ginger adds a bit of heat.

Meanwhile, the orange juice adds some tang, while the low sodium soy sauce adds a nice umami flavor while lowering the sodium content.

Combined with juicy, tender chicken, brown rice, and steamed broccoli, this makes a healthier alternative to your traditional Teriyaki chicken.

Per Serving:

  • Calories: 422
  • Fats: 10g
  • Protein: 42g
  • Carbs: 39g
  • Fiber: 4g
  • Sugar: 7g


20. Orange Chicken

Orange Chicken


Are you craving Chinese food takeout but trying to lose weight? This orange chicken is sure to satisfy your cravings and help your waistline!

When you have your typical orange chicken, you end up feeling bloated afterward. This is because of all the salt from the soy sauce and the tons of empty carbs.

This orange chicken much healthier and still tastes delicious. It is packed with protein and lots of complex carbs from broccoli and brown rice.

And since you’re using chicken breast instead of chicken thighs, you cut down on the calories and the fat.

Per Serving:

  • Calories: 311
  • Fats: 3g
  • Protein: 34g
  • Carbs: 36g
  • Fiber: 4g
  • Sugar: 9g



Are you going to make any of these chicken recipes? Sharing is caring so let your friends know about these meal prep options!

Betty E Payne

Saturday 8th of May 2021

Loving what I'm seeing thank you for these recipes...