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Chicken is the perfect protein source for meal prepping.
It’s lean, easy to cook, a great source of protein, and is cheap compared to fish and beef.
You can also meal prep chicken a number of ways: grilled, soup, stews, chili, roasted in the oven, or baked with one of our best chicken side dishes.
We’ve compiled a list of the 50 best chicken meal prep recipes that will help you lose unwanted weight and live a healthier and more productive life. If you’re tired of chicken, you can check out our full list of healthy meal prep ideas, salad meal preps, or our recipes with roasted vegetables.
The best way to make chicken last is to soak it in a marinade. We just put together an awesome guide to help you learn how to marinate chicken. Once you’ve figured out how, check our list of the best chicken marinades or our favorite healthy chicken marinades.
Chicken Meal Prep 101: Your questions answered!
What’s the best way to meal prep chicken?
There are countless ways to meal prep chicken! You can bake it, grill it, put in the air fryer or instant pot, or cook it on a stove. We think the best way to meal prep chicken is to grill it.
How much chicken should I buy for meal prep?
We plan on eating 4-6oz of chicken per serving so we typically meal prep 2.5lbs at a time.
How many days can you meal prep chicken for?
Meal prepped chicken will last you at least 4-5 days and can be eaten for up to a week. The sooner you eat it though, the better it will taste. If you plan to eat it later, we recommend cooking it as soon as you buy it.
How do you store meal prepped chicken?
We use our favorite glass storage containers so that we can easily reheat the chicken without dirtying up another dish. The glass containers that we use are airtight, microwavable, and dishwasher friendly!
50 Chicken Meal Prep Ideas
Losing that extra weight can be quite a challenge, especially when you’re busy and trying to eat on a budget.This is why we’ve compiled 50 meal prep chicken ideas that will make losing weight even easier.
Breakfast Chicken Meal Prep Ideas
Breakfast is the most important meal of the day, and that’s why this chicken breakfast recipe will be perfect for you. This recipe is super easy to make, and it’s so healthy you can eat it every day guilt free ! This nutrient dense dish contains ingredients that will help you lose weight.
There is nothing I love more than a breakfast quesadilla. This healthy breakfast idea is filled with chicken, scrambled eggs, black olives, green onions and cheese. To make it even more nutritious, it’s topped with avocados and salsa. This dish can be made with any leftover chicken, though it’s particularly good with leftover rotisserie chicken.
These chicken enchiladas are made with just four ingredients, and are uniquely made with egg whites as the tortilla. You can actually make this delicious breakfast the night before or the morning that you intend to eat it.
Note that this recipe calls for muscleegg, a flavored egg white drink, but you can use regular egg whites too.
This healthy chicken meal prep recipe is made with chicken breast, chives, spinach, white wine, and a generous dose of Parmesan and provolone cheeses. This delicious dish can be eaten as a breakfast or brunch. Because they’re made with chicken breast, chicken and chive rolled crepes are an excellent choice for weight loss. If you invite guests for brunch there definitely won’t be any leftovers.
Mornings are hectic for most people. There is just so much to do in a short space of time. That’s why starting your morning with a delicious chicken and egg sandwich is a good breakfast idea. Use Toasted bread and chunks of chicken, spread avocado and your mornings will taste good.
This omelette cooks in just thirty-five minutes, and is full of protein. It’s made with egg whites and mushrooms, keeping it low in fat and cholesterol, plus adding a little fiber in there. This is the perfect way to start a busy work week!
While this unique recipe may not be for everyone, I must admit that this chicken meal prep idea blew me away. Filled with protein and fiber, this is a breakfast that will keep you full long past lunch, allowing you to keep those hunger pangs at bay.
Chicken breakfast muffins are an excellent crossover recipe, and can be eaten as a breakfast or a snack. If you are feeling lazy about preparing lunch or brunch for the next day, just pack one of these. There are sure to be some leftovers as the recipe makes 12 muffins.
Tip: Use pre-cooked chicken, like that found in your grocer’s freezer, to cut time.
Chicken with Vegetables Meal Prep Ideas
This recipe is just what you need to lose weight, as it’s packed with tons of fresh veggies and lean, roasted chicken. That certainly doesn’t mean it holds back on the flavor! Serve it with rice to make it more satisfying.
This nutritious recipe is commonly sold in Middle Eastern restaurants and food trucks, but now you can prepare this chicken dish in the comfort of your own home. It’s filled with healthy ingredients, such as chicken breast, asparagus, sweet potatoes, and couscous/quinoa, which is loaded with fiber. Spices such as paprika and cumin add a delicious heat element.
This chicken meal prep recipe is a great example of how you can prepare lunch and dinner in one bowl for the whole week! The veggies and lean protein from the chicken are packed with nutrients, fiber, and flavor, which will also help you lose weight.
If you’re trying to eat your chicken light and fresh, then I suggest trying this cilantro-lime chicken with cauliflower rice. Cauliflower rice is a great alternative to traditional rice, as it’s packed with fiber. The lime juice will keep your chicken fresh. For a healthier and more balanced dish, add beans.
This is an ideal on the go meal because it can be enjoyed hot or cold. If you don’t like cauliflower rice, you can check out one of our other favorite rice substitutes.
This is the perfect chicken meal prep idea for Fall, as the thyme and apples are totally seasonal. In less than forty-five minutes and with just one pan, you’ll have dinner on the table with little effort.
This chicken meal prep dish is ideal for casserole fans. Requiring only a handful of ingredients, this recipe is a comfort food delight. This recipe freezes really well, so you can add it to your batch cooking repertoire.
Moroccan chicken and peppers is a one-pan dinner that cooks in just 45 minutes. Cumin, coriander, dried chiles and cinnamon lend a savory, spicy flavor to this dish. This particular recipe makes over eight servings, giving you plenty of leftovers for lunch or dinner.
Though this recipe calls to grind whole seeds, you can use pre-ground spices to make things more convenient.
Kids and adults alike will definitely be pleased with this chicken meal prep idea because it’s a recipe everyone loves – chicken fingers and french fries! This recipe is rich in fiber, good fats and vitamin A due to the sweet potatoes.
Tip: you can leave the potato skins on for more fiber and for one less thing to do!
Chicken and vegetables are an excellent combination for weight loss. The healthy nutrients in this recipe come from the sweet potatoes, kidney beans, green peppers, green chiles and diced tomatoes, whilst peanut butter adds healthy fats and a delicious, nutty flavor.
Chicken Roasts Meal Prep Ideas
Roasting chicken using coconut milk creates a sensational taste that’s juicy and tender, and the fact that it cooks in one pot makes this recipe even better! This dish is heavily seasoned with garlic, red chilis, cilantro, lemon grass, and a bit of ginger. For a little extra zing, you can add additional spices of your choice.
This sticky chicken wings recipe is a healthy chicken meal prep choice for anyone trying to lose some unwanted weight without sacrificing flavor. It’s packed with flavor from the tangy sauce, and it’s so easy to make because you just toss the ingredients into the slow cooker while you go about your business. While these wings are great alone or as an appetizer, serve over rice or couscous to make it a healthy meal!
Black Chai glazed chicken is not only a tasty chicken recipe due to the fragrant black chai and floral honey, it’s also great for weight loss as it’s low in calories and high in lean protein. This gives the dish a unique flair that the whole family is sure to enjoy. The glaze also makes the chicken skin nice and crispy.
Onions, shallots and figs are slow roasted with chicken and holiday spices to make a unique and festive dish in this chicken meal prep recipe. It makes a wonderful Christmas or Thanksgiving dinner. The seasoning gives this roast chicken a spicy, savory flavor.
While red wine and beef taste beautiful together, red wine and roasted chicken works just as well, without all of the heavy fat from beef. The delicious, red wine flavor gives this dish a touch of elegance, making it perfect for special occasions or for a date night in.
If you don’t have a lot of time to spare, making butterfly chicken is a great way to get dinner on the table in only forty minutes! This recipe calls for sweet potato wedges and a simple spice you make at home. Both the chicken and the wedges use the same spices and cook at the same time, making this recipe incredibly easy. This delicious chicken meal prep idea is perfect for the entire family.
This roasted chicken meal prep idea has a Mediterranean flair, with flavors of pomegranate, lemon and garlic, which are combined to make a light yet flavorful sauce. The taste of the dish is proof that fruity flavors and poultry are excellent for each other. With only ten minutes of prep time, this recipe is easy to make and takes just over an hour to cook.
Keto Chicken Meal Prep Ideas
This low carb, keto-friendly chicken meal prep idea requires boneless-skinless chicken filets, roasted poblano peppers, and a heavenly dose of heavy cream. It comes together in just half an hour, and the way this dish is prepared gives it a distinctly rich, smokey flavor.
If you are looking for the perfect low carb meal that is easy to meal prep but tastes like it wasn’t, then look no further. This low carb chicken parmesan tastes like a restaurant-quality meal, but it cooks in a skillet and takes only 30 minutes. The breading even stays crispy and delicious after cooking.
This recipe is great for people trying to lose weight, as it’s full of Vitamin C, potassium and loaded with fiber due to the zucchini you use as tortillas and the tomato based enchilada sauce. It’s even Paleo friendly and gluten free!
Losing weight can be quite a challenge for many people but choosing the right diet will expedite this process. Chicken meal prep dishes are good at achieving this. Keto chicken lombardy is a dish that will change your dinners forever. This recipe is kids friendly.
If you are a fan of meatballs and love cheese then I suggest you try out this chicken meal prep idea right away! It’s one of my favorite recipes. It’s made with ground chicken, low fat cream cheese, breadcrumbs and spices. You’ll have to add your own pasta and red sauce to make it a meal, but these can also be served as appetizers.
Cashew chicken is usually served in restaurants, and while it’s a delicious dish, the problem is that it usually comes with a sauce that’s full of sugar, making it unfriendly for those on a weight loss diet. This homemade sauce is super simple and has no added sugar, using natural ingredients such as hoisin sauce, chili garlic sauce and rice wine vinegar. Omit the rice to make it more keto friendly.
If you are a fan of chicken then perhaps it’s a good idea to try the keto crockpot ranch chicken. This recipe is a healthy low carb recipe that needs only 4 ingredients. I often serve this dish on weekends for dinner. After tossing the ingredients into the crockpot you can just walk away.
This low-carb chicken meal prep idea is the right choice for a busy work week – and if you love jalapeno poppers!. The cheesy filling is a combination of cream cheese, cheddar cheese, parmesan cheese, bacon, and jalapenos. It’s so good, I guarantee you there won’t be any leftovers.
The keto way doesn’t mean you have to give up food that you love. It simply means you have to find new healthy alternatives. Crunchy keto fried chicken is the perfect chicken meal prep idea for weight loss and a delicious dinner. You can serve them with a chilli sauce.
Chicken Stew Meal Prep Ideas
This rustic Italian stew dish has an amazing essence. It is made using cubed boneless chicken thighs, ditalini pasta, marinara sauce and chickpeas, making it great for people looking to lose weight, as it’s low in fat and high in lean protein and fiber. You can use homemade marinara sauce for a richer taste, but store bought sauce works fine.
Chicken stew is a common dish in most households, typically because it’s low in cost, flavorful, and comes together quickly. They also provide multiple meals in one, with this dish giving four servings, perfect for lunch or dinner the next day.To enhance this delicious chicken stew, you’ll add white wine, parsley, lemon, green olives and capers. This is the perfect recipe for cold weather!
Quinoa is one of the best foods you can eat for weight loss, as it’s bursting with fiber and protein, but is low in fat, which is why you should check out this healthy stew recipe. Add some more vegetables, such as onion, celery, carrots, peppers and zucchini, and you’ve got a meal that will definitely help you lose weight. It makes eight to ten servings, so there will be plenty to take to work or have for dinner.
Chicken Meal Prep Ideas for Soup
This comforting soup is the perfect weekend dinner for the entire family. The broccoli adds fiber, while the chicken provides a lean source of protein, keeping the meal nutritious, while the cheese makes it richly indulgent. This recipe makes twelve cups of soup, making it perfect for meal prepping – you’ll be eating this all week!
Lemon sesame chicken noodle soup is an excellent chicken meal prep idea for weight loss. It uses low fat chicken thighs, which are more flavorful than chicken breasts, and calls for tons of fresh veggies, making it nutritious and delicious. It’s prepared in your slow cooker, meaning you can toss everything into the slow cooker in the morning, and come home to hot, steamy chicken noodle soup. This is the perfect slow cooker for soup.
They say chicken noodle soup is good for the soul, and after tasting this homemade recipe, you’ll agree. Filled with fresh veggies, savory broth and pasta noodles (your choice), homemade chicken noodle soup is the perfect dish for weight loss on a budget. Takes just thirty minutes to make!
This is a classic soup served in Greece, called an avgolemono soup, made with lemon juice, eggs and fresh herbs. This recipe was made with leftovers in mind, as it makes four servings and can be whipped up in just forty minutes, and stays fresh for three days.
Tip: Use orzo in place of white rice to make this gluten free.
This hearty chicken meal prep idea is made using spicy Andouille chicken sausage, smokey bacon, tomatoes and a variety of healthy veggies like green and yellow peppers. This is a Louisiana dish that’s similar to a gumbo. It can be served alone or atop rice or quinoa as a healthy dinner.
This healthy chicken meal prep idea is sure to help you lose some unwanted weight. The chicken breast and smooth avocado go wonderfully together, which makes a deliciously light soup. If you are a fan of Mexican food then I suggest you try this Mexican-inspired dish.
This is an impressive soup to serve and it’s surprisingly easy to make. This Korean dish combines whole chicken/hen, ginseng, jujube, green onions, and garlic for a delectable soup. This is a healthy chicken meal prep idea perfect for losing weight.
You only need a few ingredients to bring this delicious chicken meal prep idea to the table. Tender chicken combines with flavorful broth, fresh vegetables and rice for a cozy chicken soup that’ll warm you right up. This is the perfect comfort soup on those cold Winter nights.
Grilled Chicken Meal Prep Ideas
This grilled chicken recipe is protein packed and marinated with hot sauce. It’s the perfect dinner dish to serve to your guests. The potato parcels in this dish perfectly complement the garlic and lemon flavor.
Roasted chicken and spaghetti go well together. They seem like an ideal dinner match. Tossed with orange bell peppers, fresh basil and mozzarella this is the ultimate summer chicken-pasta dish. Furthermore it will only take 25 minutes of your time.
This meal prep idea is one I will definitely suggest to any of my friends struggling with weight loss. It contains all the necessary nutrients to lose weight and live a more healthy life. Smoky chicken with charred-corn salad is flavorful and is a great summer dish.
This chicken meal prep idea will definitely cut down on prep time by cooking the pasta and beans in one pot. This will make for an easy clean up. This pasta chicken dish is cooked using grilled chicken. It is protein packed and is great for the entire family.
If you have never had curry and mango chutney in one meal then I suggest you indulge yourself with this dish. This dish is a good brunch that recurs a short prep time. The taste is definitely out of this world. Try it out and you won’t regret.
Grated ginger, pineapple, barbecue sauce and orange zest combine to give this grilled chicken recipe a unique fruity and savory flavor. This lip-smacking, irresistible treat will be a hit among your family and friends. You can add this dish into your weight loss diet and it will fit perfectly because it’s made with chicken breast, which is low in fat. And it cooks in just thirty minutes!
Bonus Chicken Recipes
This tasty crockpot chicken teriyaki has a sweet teriyaki glaze that uses no refined sugars. It requires only 5 minutes of prep so its perfect for when you have a busy day planned.
Looking for a delicious side to pair with any chicken dish? Look no further because we got you covered. This recipe is super simple, minimal ingredients, yet packs a punch when it comes to flavor!
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.