21 Meal Prep Chicken Recipes | Quick, Healthy and Budget-Friendly

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Chicken is the ultimate meal prep MVP – it’s affordable, versatile, and works with just about any flavor profile. Whether you’re craving something spicy, creamy, or packed with veggies, these 21 chicken meal prep recipes will keep your week delicious and stress-free. Each dish is easy to store, reheat, and perfect for batch cooking. Plus, I’ve included storage tips to make sure your meals stay fresh and tasty all week long.

1. Garlic Butter Chicken Thighs

Juicy chicken thighs seared in garlic butter for a rich, flavorful dish.

Ingredients:

• 6 chicken thighs (bone-in, skin-on)
• 3 tbsp butter
• 4 garlic cloves (minced)
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Heat butter in a skillet over medium heat. Sear chicken thighs skin-side down until crispy (about 6 minutes).
2. Flip and cook for another 6-8 minutes. Add garlic and paprika, basting the chicken with butter.
3. Cook until internal temperature reaches 165°F.

Storage & Meal Prep Tips:

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze for up to 3 months.
• Pro Tip: Reheat in the oven at 375°F to keep the skin crispy.

Picture This: A skillet filled with golden-brown chicken thighs, glistening in garlic butter with roasted garlic cloves on the side.

2. Lemon Herb Grilled Chicken Breasts

Tender chicken breasts marinated in lemon, garlic, and fresh herbs.

Ingredients:

• 4 chicken breasts
• 3 tbsp olive oil
• Juice of 1 lemon
• 2 garlic cloves (minced)
• 1 tbsp fresh rosemary (chopped)

Instructions:

1. Mix olive oil, lemon juice, garlic, and rosemary. Marinate chicken for 1 hour.
2. Grill over medium heat for 6-7 minutes per side.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze after grilling for up to 2 months.
• Pro Tip: Slice for salads or wraps throughout the week.

Picture This: Grilled chicken breasts with charred grill marks, garnished with lemon wedges and sprigs of rosemary.

3. Buffalo Chicken Meatballs

Spicy buffalo-flavored chicken meatballs perfect for snacking or mains.

Ingredients:

• 1 lb ground chicken
• 1 egg
• ½ cup almond flour
• ½ tsp garlic powder
• ½ cup buffalo sauce

Instructions:

1. Mix ground chicken, egg, almond flour, and garlic powder. Form into meatballs.
2. Bake at 400°F for 15 minutes. Toss with buffalo sauce.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze for 3 months.
• Pro Tip: Reheat in the oven at 350°F to keep them tender.

Picture This: A plate of juicy buffalo chicken meatballs, garnished with celery sticks and drizzled with ranch dressing.

4. Greek Chicken Bowls

Marinated Greek-style chicken served with cucumbers, tomatoes, and tzatziki.

Ingredients:

• 4 chicken thighs (boneless)
• 1 tbsp olive oil
• 1 tsp oregano
• 1 tsp garlic powder
• 1 cucumber (sliced)
• ½ cup cherry tomatoes (halved)
• ½ cup tzatziki

Instructions:

1. Marinate chicken with olive oil, garlic powder, and oregano for 30 minutes.
2. Grill or pan-sear for 5-6 minutes per side. Serve with veggies and tzatziki.

Storage & Meal Prep Tips:

• Fridge: Store for 3-4 days.
• Freezer: Freeze chicken separately for 2 months.
• Pro Tip: Keep veggies fresh by storing them separately.

Picture This: A bowl of grilled chicken thighs with bright cherry tomatoes, cucumber slices, and a dollop of creamy tzatziki.

5. Honey Sriracha Chicken Thighs

Sweet and spicy chicken thighs glazed in a honey sriracha sauce.

Ingredients:

• 6 chicken thighs (boneless, skinless)
• ¼ cup sriracha
• 3 tbsp honey
• 1 tbsp soy sauce (or coconut aminos)
• 1 tsp garlic powder

Instructions:

1. Whisk together sriracha, honey, soy sauce, and garlic powder.
2. Marinate chicken for 30 minutes.
3. Bake at 400°F for 25-30 minutes, basting halfway through.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze for up to 3 months.
• Pro Tip: Reheat in the oven to keep the glaze sticky and delicious.

Picture This: Glazed chicken thighs with a shiny sriracha-honey coating, garnished with sesame seeds and fresh cilantro.

6. Teriyaki Chicken Bowls

Tender chicken tossed in a keto-friendly teriyaki sauce and served with cauliflower rice.

Ingredients:

• 4 chicken breasts (cubed)
• ¼ cup coconut aminos
• 1 tbsp sesame oil
• 1 tbsp ginger (minced)
• 1 cup cauliflower rice

Instructions:

1. Sauté chicken in sesame oil until browned.
2. Add ginger and coconut aminos, simmering until thickened.
3. Serve over cauliflower rice.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze for up to 3 months.
• Pro Tip: Keep the cauliflower rice separate to prevent it from getting soggy.

Picture This: A bowl of glazed teriyaki chicken over cauliflower rice, topped with sesame seeds and green onions.

7. Pesto Chicken and Zoodles

Zucchini noodles tossed with tender chicken and creamy pesto.

Ingredients:

• 2 large chicken breasts (sliced)
• 3 zucchinis (spiralized)
• ½ cup pesto
• 1 tbsp olive oil

Instructions:

1. Cook chicken in olive oil until golden.
2. Toss zucchini noodles with pesto and add cooked chicken.

Storage & Meal Prep Tips:

• Fridge: Store for 3 days.
• Freezer: Avoid freezing (zucchini gets soggy).
• Pro Tip: Keep pesto separate and mix fresh when serving.

Picture This: A vibrant plate of green zucchini noodles topped with pesto-coated chicken slices, garnished with parmesan shavings.

8. Creamy Tuscan Chicken

Chicken in a rich, dairy-free sauce with sun-dried tomatoes and spinach.

Ingredients:

• 4 chicken breasts
• 1 cup coconut cream
• ½ cup sun-dried tomatoes
• 2 cups spinach
• 1 tsp garlic powder

Instructions:

1. Sear chicken breasts in a skillet.
2. Add sun-dried tomatoes and spinach. Pour in coconut cream and simmer for 10 minutes.

Storage & Meal Prep Tips:

• Fridge: Store for up to 4 days.
• Freezer: Freeze for 2 months.
• Pro Tip: Serve over cauliflower mash or keto pasta.

Picture This: A skillet of creamy chicken with sun-dried tomatoes and wilted spinach, garnished with fresh basil.

9. BBQ Chicken Drumsticks

Sticky, tender drumsticks coated in a keto BBQ sauce.

Ingredients:

• 6 chicken drumsticks
• ½ cup sugar-free BBQ sauce
• 1 tbsp olive oil
• 1 tsp smoked paprika

Instructions:

1. Toss drumsticks in olive oil and smoked paprika.
2. Bake at 400°F for 35 minutes, basting with BBQ sauce in the last 10 minutes.

Storage & Meal Prep Tips:

• Fridge: Store for 5 days.
• Freezer: Freeze for 3 months.
• Pro Tip: Reheat in the air fryer to keep the skin crispy.

Picture This: A tray of sticky BBQ drumsticks with caramelized edges, served with a side of coleslaw.

10. Chicken Fajita Bowls

Flavorful chicken fajitas with peppers and onions, perfect for meal prep bowls.

Ingredients:

• 3 chicken breasts (sliced)
• 1 bell pepper (sliced)
• 1 onion (sliced)
• 1 tsp cumin
• 1 tbsp olive oil

Instructions:

1. Toss chicken, peppers, and onions with olive oil and cumin.
2. Sauté in a skillet until chicken is cooked through.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze for 3 months.
• Pro Tip: Pair with avocado and cauliflower rice for complete bowls.

Picture This: Colorful chicken fajitas with sautéed peppers and onions, served with lime wedges and fresh guacamole.

11. Chicken Parmesan Casserole

A low-carb twist on classic chicken parmesan, baked with marinara and mozzarella.

Ingredients:

• 4 chicken breasts (pounded thin)
• 1 cup marinara (sugar-free)
• 1 cup mozzarella cheese (shredded)
• ¼ cup parmesan cheese
• 1 tsp Italian seasoning

Instructions:

1. Season chicken with Italian seasoning and bake at 375°F for 20 minutes.
2. Layer marinara and mozzarella over the chicken.
3. Bake for another 10 minutes until cheese is melted and bubbly.

Storage & Meal Prep Tips:

• Fridge: Store for up to 4 days.
• Freezer: Freeze in portions for up to 3 months.
• Pro Tip: Reheat in the oven to keep the cheese bubbly.

Picture This: A casserole dish filled with golden chicken smothered in marinara and melted cheese, garnished with fresh basil.

12. Thai Coconut Curry Chicken

Creamy and fragrant coconut curry loaded with tender chicken and veggies.

Ingredients:

• 4 chicken thighs (boneless)
• 1 can coconut milk
• 2 tbsp red curry paste
• 1 red bell pepper (sliced)
• 1 cup spinach

Instructions:

1. Sear chicken thighs in a skillet.
2. Stir in curry paste and coconut milk, simmering for 15 minutes.
3. Add bell pepper and spinach, cooking until wilted.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze for up to 3 months.
• Pro Tip: Pair with cauliflower rice for a complete meal.

Picture This: A bowl of vibrant red curry with tender chicken and bright bell peppers, garnished with lime wedges and cilantro.

13. Chicken and Broccoli Stir-Fry

A quick, healthy chicken stir-fry with broccoli and a savory sauce.

Ingredients:

• 2 chicken breasts (sliced)
• 3 cups broccoli florets
• 2 tbsp coconut aminos
• 1 tsp ginger (grated)
• 1 tbsp olive oil

Instructions:

1. Sauté chicken in olive oil until golden.
2. Add broccoli and ginger, stir-frying until tender.
3. Pour in coconut aminos and cook for another 5 minutes.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze for 2 months.
• Pro Tip: Reheat in a skillet for best results.

Picture This: A skillet of vibrant green broccoli and tender chicken, glistening with sauce and garnished with sesame seeds.

14. BBQ Chicken Cauliflower Pizza

A keto-friendly cauliflower crust topped with BBQ chicken and cheese.

Ingredients:

• 2 cups shredded cooked chicken
• ½ cup sugar-free BBQ sauce
• 1 cauliflower crust
• 1 cup mozzarella cheese

Instructions:

1. Spread BBQ sauce over the cauliflower crust.
2. Top with chicken and mozzarella.
3. Bake at 400°F for 12-15 minutes.

Storage & Meal Prep Tips:

• Fridge: Store for 3 days.
• Freezer: Freeze fully assembled for 2 months.
• Pro Tip: Reheat in the oven to keep the crust crispy.

Picture This: A golden cauliflower pizza crust topped with BBQ chicken, melted cheese, and fresh cilantro.

15. Chipotle Chicken Burrito Bowls

Flavor-packed chipotle chicken served over cauliflower rice with fajita veggies.

Ingredients:

• 4 chicken thighs (boneless)
• 2 tsp chipotle powder
• 1 bell pepper (sliced)
• 1 cup cauliflower rice
• 1 tbsp olive oil

Instructions:

1. Season chicken with chipotle powder and grill for 6-7 minutes per side.
2. Sauté bell peppers in olive oil.
3. Serve chicken and veggies over cauliflower rice.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze chicken and rice separately for up to 3 months.
• Pro Tip: Add avocado and lime before serving for extra flavor.

Picture This: A bowl of smoky grilled chicken with roasted bell peppers and cauliflower rice, garnished with lime wedges.

16. Chicken Caesar Salad Bowls

Crisp romaine, grilled chicken, and creamy Caesar dressing for an easy meal prep salad.

Ingredients:

• 3 chicken breasts (grilled and sliced)
• 4 cups romaine lettuce (chopped)
• ½ cup Caesar dressing
• ¼ cup parmesan cheese

Instructions:

1. Grill chicken until cooked through.
2. Toss romaine with Caesar dressing.
3. Top with grilled chicken and parmesan.

Storage & Meal Prep Tips:

• Fridge: Store for 3 days (keep dressing separate).
• Freezer: Not recommended.
• Pro Tip: Add croutons just before serving to keep them crisp.

Picture This: A bowl of crisp romaine lettuce topped with grilled chicken and parmesan, drizzled with Caesar dressing.

17. Salsa Chicken Bake

A simple, flavorful chicken bake with salsa and melted cheese.

Ingredients:

• 4 chicken breasts
• 1 cup salsa
• 1 cup cheddar cheese (shredded)

Instructions:

1. Place chicken breasts in a baking dish.
2. Pour salsa over the top and bake at 375°F for 25 minutes.
3. Sprinkle cheese over the chicken and bake for another 5 minutes.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze for 3 months.
• Pro Tip: Serve with cauliflower rice or roasted veggies.

Picture This: A bubbling baking dish of salsa chicken topped with golden cheddar cheese and fresh cilantro.

18. Chicken Zucchini Lasagna

A low-carb, keto-friendly lasagna made with zucchini layers and creamy ricotta filling.

Ingredients:

• 3 chicken breasts (shredded)
• 3 zucchinis (sliced lengthwise)
• 1 cup ricotta cheese
• 1 cup marinara (sugar-free)
• 1 cup mozzarella cheese (shredded)

Instructions:

1. Grill zucchini slices until tender.
2. Layer zucchinis, shredded chicken, ricotta, and marinara in a baking dish.
3. Top with mozzarella and bake at 375°F for 25 minutes.

Storage & Meal Prep Tips:

• Fridge: Store for up to 4 days.
• Freezer: Freeze for up to 3 months.
• Pro Tip: Reheat in the oven to keep the layers intact and the cheese bubbly.

Picture This: A bubbling lasagna dish with golden mozzarella on top and zucchini ribbons peeking through the layers.

19. Chicken Stir-Fry with Cabbage and Carrots

A quick, one-pan stir-fry packed with lean chicken and crunchy vegetables.

Ingredients:

• 2 chicken breasts (sliced)
• 2 cups cabbage (shredded)
• 1 cup carrots (julienned)
• 2 tbsp coconut aminos
• 1 tsp ginger (grated)

Instructions:

1. Heat a skillet with coconut oil and sauté chicken until golden.
2. Add cabbage, carrots, and ginger. Stir-fry until softened.
3. Pour in coconut aminos and cook for another 5 minutes.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze for up to 2 months.
• Pro Tip: Reheat in a skillet to keep the vegetables crisp.

Picture This: A skillet brimming with tender chicken slices, vibrant carrots, and sautéed cabbage, garnished with sesame seeds.

20. Chicken Enchilada Casserole

A keto twist on enchiladas, layered with chicken, cheese, and low-carb tortillas.

Ingredients:

• 4 chicken breasts (shredded)
• 1 cup enchilada sauce (sugar-free)
• 4 low-carb tortillas
• 1 cup cheddar cheese (shredded)

Instructions:

1. Layer tortillas, shredded chicken, enchilada sauce, and cheese in a baking dish.
2. Repeat until the dish is filled.
3. Bake at 375°F for 25 minutes.

Storage & Meal Prep Tips:

• Fridge: Store for up to 5 days.
• Freezer: Freeze for up to 3 months.
• Pro Tip: Add avocado and sour cream when serving for extra flavor.

Picture This: A bubbling enchilada casserole layered with melty cheese and bright red sauce, garnished with cilantro.

21. Cajun Chicken and Cauliflower Rice

Spicy cajun-seasoned chicken thighs served over flavorful cauliflower rice.

Ingredients:

• 4 chicken thighs (boneless, skin-on)
• 1 tsp cajun seasoning
• 1 cup cauliflower rice
• 1 tbsp olive oil

Instructions:

1. Rub chicken thighs with cajun seasoning.
2. Sear in olive oil for 5-6 minutes per side.
3. Serve over sautéed cauliflower rice.

Storage & Meal Prep Tips:

• Fridge: Store for 4 days.
• Freezer: Freeze for 3 months.
• Pro Tip: Reheat in the oven to keep the skin crispy and rice fluffy.

Picture This: Cajun-spiced chicken thighs resting on a bed of fluffy cauliflower rice, garnished with fresh parsley and lime wedges.

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