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These baked herb chicken breasts with couscous are a filling and veggie-packed meal prep. It’s a high protein, dairy-free chicken meal prep that’s yummy and flavorful!
This baked herb chicken breasts with couscous meal prep is anything but bland. It’s packed with flavor from the Mediterranean spices.
It’s also packed with Mediterranean veggies like red onions and zucchini. So, it’s a great way to get your kids to eat their veggies.
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Pin ItBesides being delicious, this dish is packed with both protein and fiber. So, it’s pretty filling. In fact, one serving provides a whopping 61 grams of protein. So, it’s great for you and growing kids as well.
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From Annabelle: ”Easy, healthy and absolutely delicious! The fresh parsley makes a world of a difference. Thank you Karo!”
Table of Contents
Ingredients You’ll Need
Chicken
Chicken Breasts (2 lbs, boneless and skinless)
Olive Oil (3 tbsp)
Dried Oregano (2 tsp)
Dried Basil (1 tsp)
Garlic Powder (1 tsp)
Salt (1/4 tsp)
Black Pepper (a pinch)
Couscous with Roasted Vegetables
Zucchini (2)
Red Bell Peppers (2)
Yellow Bell Pepper (1)
Red Onions (2)
Garlic (8 cloves)
Couscous (1 cup)
Vegetable Broth (1.5 cups)
Parsley (1 cup, chopped)
Olive Oil (2 tbsp)
Salt (a pinch)
Black Pepper (a pinch)
How to Make Baked Herb Chicken Breasts with Couscous Meal Prep
Step 1. Start by preheating it to 400 degrees Fahrenheit. Next, you want to chop your veggies into one-inch slices. Then, chop your red onions and peel your garlic cloves. Place everything on a baking sheet.
Spray everything with some olive oil, mixing well, so everything is evenly coated. Then add a pinch of salt and pepper and roast for 45 minutes, stirring every 15 minutes so that your veggies don’t burn.
Step 2. To make the couscous, boil some vegetable broth and add your couscous. Then cover your pot and turn off the heat, wait 5 minutes so your couscous soaks up all the broth.
Once it has, remove the cover and fluff it with a fork so it’s light and fluffy, not one giant clump.
Step 3. While you’re roasting the veggies, you also want to start making the chicken breasts. In a small bowl, add your spices for the chicken breasts, mixing well until it becomes like a paste.
If your chicken breasts are quite thick, you want to pound them with a mallet so that they’re about three-quarter inches thick. Here’s a kitchen mallet that’s good quality.
Step 4. Once your chicken breasts are thin enough, coat them with your paste place them on a baking tray, and bake for 20 minutes.
Since you’ll be baking it at 400 degrees Fahrenheit, you can just bake your chicken while roasting your veggies. Once your chicken is done, let it cool down before slicing it.
Step 5. Once your veggies are done, take out the garlic, and using a garlic press, press the oil from the roasted garlic into your couscous. Combine couscous with roasted vegetables.
Step 6. Combine all the ingredients together and divide them into food containers. Top it up with slices of chicken and some chopped parsley.
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Pin ItHow Long Does Chicken Meal Prep Last in the Fridge?
This chicken meal prep will last about 3 days in the fridge.
Store the healthy meal prep in an airtight container to keep it fresh longer. I recommend these glass containers because they’re not only airtight but also sustainable that will leak into your food.
How to Make This Meal Prep Vegan?
To make this macro-friendly meal prep vegan, you can use chickpeas instead of chicken. To make the chickpeas with couscous meal prep, simply rinse and drain your canned chickpeas.
Then add some olive oil to a large skillet over medium heat. Once the oil is hot, add your chickpeas and saute for approximately 5 minutes or until they are nice and golden.
Finally, turn off the heat and coat your chickpeas in the herbs and spices you would have used for the chicken, leaving out the olive oil.
Other Recipes You Might Like:
- One-Pan Chicken Legs with Chickpeas and Quinoa
- Lemon Chicken with Veggies Meal Prep
- Chicken with Broccoli, Beets and Farro Salad
- Salsa Shredded Chicken Meal Prep Bowls
- 21 High Protein Meal Prep Ideas
- 25 High Protein Lunch Ideas
Baked Herb Chicken Breasts with Couscous Meal Prep
9 Cals: 633 Protein: 61 Carbs: 56 Fat: 17
Ingredients
Couscous with Roasted Vegetables
- 2 zucchini
- 2 red bell peppers
- 1 yellow bell pepper
- 2 red onions
- 8 cloves garlic peeled
- 1 cup couscous
- 1.5 cups vegetable broth
- 1 cup parsley chopped
- 2 Tbsp olive oil
- pinch of salt and black pepper
Baked Chicken Breast
- 4 boneless skinless chicken breasts (2 lbs)
- 3 Tbsp olive oil
- 2 tsp dried oregano
- 1 tsp dried basil
- 1 tsp garlic powder
- 1/4 tsp salt
- pinch of pepper
Instructions
- Couscous with Roasted Vegetables
- Preheat the oven to 400F (205C). Chop zucchini, red bell peppers, yellow bell peppers into 1-inch pieces. Slice onion and peel garlic cloves. Now place all of the vegetables, onion, and garlic on a large baking sheet.
- Spray them with olive oil and toss to coat them as evenly as possible. Finally, add a pinch of salt and black pepper. Now, roast the vegetables in the oven for 45 minutes and make sure to stir them every 15 minutes.
- Now, get a saucepan while you’re roasting the vegetables. Bring vegetable broth to boil and add in the couscous. Cover it with the lid and turn off the heat, wait for 5 minutes until the couscous absorbs all the broth, and uncover the saucepan. Give the couscous a stir to make sure it’s light and fluffy.
- Baked Chicken Breast
- While vegetables are roasting, combine oregano, basil, garlic powder, salt, and pepper with olive oil. Stir well, and it should form a nice paste.
- Take out your chicken breasts, gently pound them with a mallet if they’re a little thicker than usual. Cover them with the paste we’ve just made.
- Bake in a baking tray for 20 minutes. Make sure you cool it down before slicing it.
- Final Steps
- Finally, combine couscous with roasted vegetables. Press in garlic and chop some parsley. Combine all the ingredients together and divide them into food containers.
- Top it up with slices of chicken. Store in the fridge while tightly sealed for up to 3 days.
Recipe Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Easy, healthy and absolutely delicious!
The fresh parsley makes a world of a difference
Thank you Karo!
Very happy you loved it!
Is this supposed to be eaten cold? Or heated up when ready to enjoy? I know it’s meal prep, but I wasn’t sure!
You can do both! I perfer it heated up!