Chicken is one of the most versatile and budget-friendly proteins to meal prep with. It’s easy to cook, reheats well, and pairs nicely with a variety of flavors and ingredients. Whether you’re a meal prep beginner or a pro chicken should be a staple in your weekly meal plans.
In this comprehensive guide, I’ll walk you through everything you need to know to start meal prepping with chicken. We’ll cover:
- The best way to cook chicken for meal prep
- Different cuts of chicken and how to use them
- Flavoring and seasoning chicken
- Meal prep-friendly chicken recipes
- Storage and reheating
- FAQs
Let’s get started!
The Best Way to Cook Chicken for Meal Prep
When it comes to meal prepping chicken, the cooking method you use can make all the difference. The goal is tender, juicy chicken that reheats well throughout the week.
After testing different techniques, I found roasting chicken on a sheet pan with veggies to be the clear winner. Here’s how it works:
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Buy organic, air-chilled chicken breasts. Opt for smaller breasts which tend to be more tender. The organic label ensures better flavor.
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Roast on a sheet pan with veggies. Chop vegetables like broccoli, cauliflower, zucchini, etc. Toss the chicken and veggies with olive oil, salt, and pepper. The vegetables release steam which keeps the chicken moist.
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Roast at 400°F for 30 minutes. Roast until the chicken reaches an internal temperature of 160°F. It will carryover cook to 165°F.
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Let cool before storing. Allowing the chicken to rest ensures it stays juicy.
This hands-off method results in perfect, tender chicken every time that reheats amazingly throughout the week.
Different Cuts of Chicken and How to Use Them
While chicken breasts are ideal for meal prepping, other cuts of chicken can also work well. Here’s a breakdown:
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Boneless, skinless breasts: The most versatile for meal prep. Use for slicing, shredding, dicing, etc.
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Bone-in breasts: More flavorful but bones and skin don’t hold up as well. Best for roasting whole then shredding meat.
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Thighs: More fat so they stay juicy. Excellent for shredding or keeping whole.
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Drumsticks: Lots of flavor but tricky to meal prep with. Best for roasting then shredding off the bone.
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Wings: Often better to cook fresh but can be baked then crisped up in the air fryer.
No matter what cut you use, proper cooking is key to ensure it stays tender and moist. Refer to the roasting method above as a foolproof way to prepare any chicken for meal prep.
Seasoning and Flavoring Chicken
A common complaint about meal prepped chicken is that it’s flavorless and dry. But it doesn’t have to be! Proper seasoning makes a world of difference.
Here are some easy ways to pack big flavor into your meal prep chicken:
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Marinades: Let chicken marinate anywhere from 30 minutes to overnight. Try yogurt, lemon juice, vinegar, spices, herbs, etc.
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Spice rubs: Coat chicken in spices before cooking. Chili powder, cumin, paprika, garlic powder, and cayenne are great flavors.
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Fresh herbs: Stuff herbs under the chicken skin or mix into a compound butter to melt over the chicken. Rosemary, thyme, sage all pair well.
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Citrus: Sprinkle lemon, lime, orange or grapefruit juice over chicken before roasting. Brightens up the flavor.
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Sauces and salsas: Brush on sauce during last 5-10 minutes of cooking or serve salsa on the side. Barbecue, teriyaki, pesto, chimichurri, etc.
With the right combo of herbs, spices, citrus, sauces and more, you can make your meal prepped chicken anything but boring.
Meal Prep-Friendly Chicken Recipes
Now let’s talk about how to actually use your cooked chicken in meal prep recipes. Here are some of my favorite easy chicken meal prep ideas:
Chicken Salads: Shredded or diced chicken mixed with veggies, greens, beans, etc. Try Mediterranean, buffalo, cranberry pecan, Greek, Cobb salads.
Chicken Wraps: Sliced or shredded chicken wrapped in tortillas with fixings like cheese, lettuce, tomato and avocado.
Chicken Bowls: Combine chicken over grains like rice, quinoa or farro. Top with sauces/salsas and roasted veggies.
Chicken Soups: Shredded chicken works great in soups like chicken noodle, tortilla soup, chicken and rice, etc.
Casseroles: Mix diced or shredded chicken into casseroles like enchiladas, chicken parmesan, chicken pot pie, etc.
Chicken & Veggie Skillets: Cook chicken right in the skillet with veggies like zucchini, bell peppers, greens, etc.
The possibilities are truly endless. Mix and match cooked chicken with grains, veggies, greens, beans and sauces to assemble healthy and protein-packed meals for the week.
Storage and Reheating Chicken
Properly storing and reheating your meal prep chicken is critical to keep it tasting fresh. Follow these tips:
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Let chicken cool completely before storage.
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Store in airtight containers to prevent drying out.
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Raw chicken lasts 1-2 days; cooked chicken 3-4 days.
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Freeze chicken in portioned quantities for longer storage (3-6 months).
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Reheat to 165°F; use microwave, stovetop or oven.
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Avoid reheating more than once to prevent drying.
With the right storage and reheating techniques, your meal prep chicken will taste freshly-cooked all week long.
FAQs
What’s the best chicken to buy for meal prep? Organic, air-chilled boneless, skinless chicken breasts. Aim for smaller breasts which are more tender.
Can you meal prep with chicken thighs? Yes, chicken thighs work well too. They have a bit more fat so stay juicy when reheated.
How long does cooked chicken last? Cooked chicken lasts 3-4 days in the fridge when stored properly in airtight containers.
How should you reheat chicken? Reheat chicken to 165°F using the microwave, stovetop or oven. Avoid reheating more than once.
Can you freeze meal prep chicken? Yes, portion chicken into freezer bags or containers. It will last 3-6 months in the freezer.
What are the best seasonings for chicken? Marinades, spice rubs, fresh herbs, citrus juice, sauces and salsas all infuse great flavor into meal prep chicken.
What are good meal prep recipes with chicken? Chicken salads, wraps, bowls, soups, casseroles and chicken + veggie skillets make great meal prep options.
Start Meal Prepping with Chicken
As you can see, chicken is hands-down one of the best proteins to build your weekly meal prep around. It’s budget-friendly, versatile and reheats amazingly well.
Follow the tips in this guide on how to cook, flavor, store and reheat chicken, and you’ll be set up for meal prep success. Don’t be afraid to get creative with flavors and spice combinations too.
Sheet Pan Garlic Ginger Chicken and Broccoli from Pinch of Yum for Dinner Meal Prep
Delicious cold or hot, this nutty chicken recipe is the secret to a quick lunch or dinner. Eat it alongside something starchy to guarantee satisfaction. It tastes great over a bed of rice, wrapped in a tortilla, or even over a quick-cooking vermicelli noodle.
Sheet Pan Chicken Fried Rice from Creme de la Crumb
There’s no need to deal with splattering grease and a hot stove when this fried rice recipe exists. For best results, use day-old rice that’s had plenty of time to dry out. Less moisture means crispier results. (You can use freshly cooked rice if need be; just spread it out on a sheet pan to let it air dry a bit and that can help.) For the fluffiest leftovers, add a tablespoon of water to a serving of rice and microwave for 1 to 2 minutes. Just like that, it will taste good as new!