Looking for an easy, high-protein meal prep that keeps you full, energized, and on track with your health goals? This high-protein chicken meal prep is perfect for busy weeks. Loaded with tender chicken, roasted vegetables, and a flavorful blend of spices, it’s simple to make, customizable, and delivers over 50g of protein per serving. Plus, it’s freezer-friendly, so you can prep once and enjoy healthy meals all week long.
Why You’ll Love This Chicken Meal Prep
Here’s why this chicken meal prep will become a staple in your weekly routine:
- Time-Saving: Designed for efficiency, this recipe uses make-ahead ingredients like marinated chicken thighs and prepped vegetables. Instead of cooking everything at once, you can assemble and store meals quickly.
- High Protein: With more than 50 grams of protein per serving, it helps you hit your daily protein target effortlessly. Pair it with high-protein snacks like cottage cheese egg bites for a complete day of protein.
- Customizable: Add your favorite vegetables, swap chicken for other proteins, or change the seasoning to suit your taste. It’s versatile enough to adapt to Mexican, Mediterranean, or other flavors.
Other meal prep ideas you might enjoy include chicken pot pies, Greek chicken salads, or baked chicken with roasted cauliflower.
Ingredients You’ll Need
This recipe relies on affordable and accessible ingredients that pack plenty of flavor.
- Chicken thighs: Juicy and flavorful, they stay moist after reheating. You can swap for chicken breasts if you prefer a leaner option, but be careful not to overcook.
- Mixed peppers: Add sweetness and crunch. Substitute with any seasonal vegetables to save money.
- Cheddar cheese: Works perfectly with the Mexican-inspired spices. Try mozzarella or feta if you’re going for Mediterranean flavors.
- Other essentials: Courgettes, aubergine, red onions, plum tomatoes, garlic, fresh coriander, chillies, and lime.
Pantry Staples
- Rapeseed oil
- Cumin
- Paprika
- Garlic powder
- Salt and pepper
- Optional chili flakes
This combination creates a balanced, flavorful, and protein-rich meal prep that can be served as-is or paired with grains like rice, quinoa, or couscous for a more filling option.
How to Make the Best Chicken Meal Prep
Step 1: Preheat and Prepare
Preheat your oven to 180°C (392°F). If you have extra time, marinate your chicken in advance for even more flavor.
Step 2: Season the Chicken
Combine cumin, paprika, and garlic powder with the chicken thighs. Toss to coat evenly, add 1 tablespoon of rapeseed oil, and season generously with salt and pepper.
Step 3: Make the Salsa
Add plum tomatoes, garlic, chillies (deseeded if desired), and a handful of coriander into a blender. Blitz until roughly combined to make a vibrant, spicy salsa.
Step 4: Roast the Vegetables
Prepare your vegetables in a large bowl. Transfer them to a baking tray, pour the salsa over, and drizzle with 2 tablespoons of rapeseed oil. Use a spatula to coat evenly. Roast in the oven for 30-35 minutes until tender and caramelized.
Step 5: Cook the Chicken
Heat a large non-stick pan over high heat. Add the chicken thighs and cook without stirring to achieve a nice sear. Cook for 7 minutes, reduce the heat to medium, rotate, and cook for another 7-10 minutes depending on the size of the chicken.
Step 6: Assemble the Meal Prep Bowls
Layer the roasted vegetables as the base, top with the chicken, and store in airtight containers. When ready to eat, reheat for 2 minutes in the microwave. Serve with a dollop of sour cream, a sprinkle of cheddar, fresh coriander, and a squeeze of lime for maximum flavor.
Variations and Adaptations
- Grain Bowls: Add rice, quinoa, couscous, or beans to make your meal prep more filling.
- Protein Swaps: Replace chicken with beef, pork, or tofu for variety.
- Veggie Options: Mix in courgettes, aubergine, onions, or try a fully plant-based version for more fiber.
This base recipe is incredibly flexible. Use it as a foundation for experimenting with different flavors and ingredients while keeping it high in protein.
Tips for Perfect Meal Prep
- Sear chicken on high heat for a golden crust while keeping the inside juicy.
- Keep your base simple: protein, vegetables, and optional grains. Add sauces or dressings at the time of serving to keep freshness.
- Freeze portions for up to 3 months. Store toppings like sour cream or lime separately to maintain flavor.
Storage and Reheating
- Refrigerator: Store prepped bowls for up to 4 days in airtight containers. Keep fresh toppings aside until serving.
- Freezer: Freeze cooked elements (except sour cream and lime) for up to 3 months.
- Reheat: Defrost overnight in the fridge, then microwave for a few minutes until heated through.
High Protein Chicken Meal Prep for Busy Weeks (50g+ Protein per Serving)
- Total Time: 45 min
Ingredients
Protein & Vegetables:
650 g – 1 kg (35 oz) boneless, skinless chicken thighs
3 mixed peppers, sliced
2 courgettes, roughly chopped
2 red onions, cut into wedges
1 aubergine, roughly chopped
400 g (1 can) plum tomatoes
2 garlic cloves
2 chillies
Bunch of fresh coriander
Juice of ½ lime
Toppings:
5 tbsp sour cream
100 g cheddar cheese
Pantry Essentials / Seasoning:
3 tbsp rapeseed oil
1 tsp cumin
1 tbsp paprika
1 tsp garlic powder
Salt & pepper
Optional: chili flakes
Instructions
- Preheat oven to 180°C (392°F). Optional: Marinate chicken in advance for extra flavor.
- Toss chicken thighs with cumin, paprika, garlic powder, 1 tbsp rapeseed oil, salt, and pepper.
- Blitz plum tomatoes, garlic, chillies, and coriander in a blender until roughly combined.
- Combine vegetables in a baking tray, pour the salsa over, drizzle 2 tbsp rapeseed oil, and roast for 30–35 minutes.
- Heat a non-stick pan over high heat and sear chicken for 7 minutes on one side, then reduce heat and cook another 7–10 minutes, rotating once.
- Assemble meal prep bowls: layer roasted vegetables, top with chicken, and store in airtight containers.
- Serve with sour cream, cheddar, coriander, and lime when ready to eat. Reheat for 2 minutes in the microwave.
Notes
- Keep your meal prep balanced: protein + vegetables + optional grains.
- Change up the seasoning or toppings to avoid flavor fatigue when prepping large batches.
- Freeze portions for convenience, but store toppings like sour cream or fresh lime separately.
- Chicken thighs are ideal for meal prep because they stay moist after reheating.
- Optional additions: roasted sweet potatoes, quinoa, or beans to boost fiber and carbs.
- Prep Time: 10 min
- Cook Time: 35 min
