How to Cook Chicken Breast for Meal Prep

Chicken breast is a versatile and healthy protein that can be prepped ahead of time and used in various recipes throughout the week. With some simple techniques, you can cook juicy, tender chicken breasts to use for meal prepping.

Why Choose Chicken Breast for Meal Prep

Chicken breast is

• Lean and low in fat
• A good source of protein
• Relatively inexpensive compared to other proteins
• Mild in flavor so it goes well with many seasonings and ingredients
• Easy to cook in bulk and portion out
• Can be used in a variety of recipes like salads, wraps, bowls, and more

Meal prepping chicken breast helps you save time and money while eating healthy all week long, No more scrambling to figure out what to eat each day!

Tips for Cooking Chicken Breasts for Meal Prep

Here are some tips to ensure your meal prep chicken comes out perfect every time

• Choose boneless, skinless chicken breasts – They cook up uniform in size and texture. Bone-in or skin-on breasts take longer to cook.

• Pat the chicken dry – This helps the chicken brown and ensures even cooking. Wet chicken tends to steam instead of sear.

• Season generously – Chicken breast can taste bland on its own, so use spices, herbs, sauces, etc to add lots of flavor.

• Don’t overcook – Chicken dries out and gets rubbery when cooked too long. Use a meat thermometer to ensure doneness.

• Allow to rest – Letting the chicken rest 5-10 minutes after cooking allows juices to redistribute so it stays juicy when you slice or shred it.

• Chill properly – Let chicken cool completely before packing up for meal prep. Divide into individual portions and refrigerate or freeze for later.

Best Ways to Cook Meal Prep Chicken Breasts

There are a few key cooking methods that result in foolproof, tender and juicy chicken breast every time.

Poaching

This technique gently cooks the chicken in simmering liquid like broth, wine, or water seasoned with herbs and aromatics. The moist heat environment keeps the lean chicken breast from drying out.

To poach chicken breasts, simply simmer them in seasoned liquid for 15-20 minutes until cooked through and register 165°F on a meat thermometer. Let cool in the poaching liquid before portioning out.

Grilling

The high dry heat of the grill sears the outside while leaving the interior juicy. Use skinless chicken so it cooks evenly. Grill over direct medium heat 5-7 minutes per side with the lid closed as much as possible.

Brush chicken with oil or marinade so it doesn’t stick. Get those nice grill marks for added flavor.

Baking

For easy oven-baked chicken, arrange boneless breasts on a sheet pan and bake at 375°F for 18-22 minutes until no longer pink inside. Brush with oil and seasonings of choice.

Baking lets you cook multiple breasts at once without having to carefully monitor each piece.

Sous Vide

This hands-off cooking method uses precise temperature control for the most tender, juicy chicken ever. Vacuum seal seasoned chicken then cook in a water bath at 145°F for 1-2 hours until pasteurized.

Sous vide chicken stays incredibly moist and can be cooked from frozen too. Quickly sear before serving.

Meal Prep Tips and Recipes

• Portion chicken into 4-6 oz servings for easy meal assembly. Freeze any extras.

• Pair with roasted veggies, quinoa or rice, greens, beans, etc for balanced bowls.

• Use in salads, sandwiches, pitas, tacos, flatbreads, and more for easy lunch options.

• Shred and mix with buffalo sauce for chicken sandwiches or wraps.

• Dice and add to pasta, soup, casseroles, and skillet dishes like fajitas or stir fry.

• Pound thin for quicker cooking cutlets or schnitzel. Bread and pan fry.

• Mix with mayo, celery, relish, etc for classic chicken salad. Enjoy in sandwiches or wraps.

• Marinate in teriyaki, jerk, or Greek seasoning for added flavor.

With the right techniques and recipes, cooking chicken breast for meal prep will be easy and set you up for healthy, satisfying meals all week long. Get creative with seasonings, sauces, and ingredients to give variety.