Easy High Protein Chicken Meal Prep (30g Per Serving)
This easy high protein chicken meal prep recipe delivers 30g of protein per serving with balanced carbs and healthy vegetables. Perfect for athletes, busy professionals, or anyone looking for healthy weekly meals, this recipe is budget-friendly, beginner-friendly, and ready in just 45 minutes.
Equipment
- large baking sheet
- parchment paper
- medium saucepan with lid
- large mixing bowl
- meat thermometer
- meal prep containers 3-compartment recommended
- tongs or spatula
Ingredients
- 2 lbs boneless skinless chicken breast
- 2 tbsp olive oil
- 2 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried oregano
- 1 tsp salt
- 0.5 tsp black pepper
- 0.5 tsp cumin
- 2 cups uncooked brown rice or quinoa
- 4 cups water or chicken broth
- 1 lb broccoli florets
- 1 red bell pepper (sliced)
- 1 yellow bell pepper (sliced)
- 1 tbsp olive oil
- salt and pepper to taste
- lemon wedges for serving (optional)
- fresh parsley for garnish (optional)
- hot sauce or favorite condiment (optional)
Instructions
- Preheat the oven to 425°F (220°C). Pat the chicken breasts dry with paper towels. In a large bowl, combine olive oil, paprika, garlic powder, onion powder, oregano, salt, black pepper, and cumin. Coat the chicken thoroughly with the seasoning mixture and let marinate for 10 minutes.
- Rinse the brown rice or quinoa under cold water until the water runs clear. Combine with water or chicken broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer until fully cooked. Let stand covered for 5 minutes, then fluff with a fork.
- Line a baking sheet with parchment paper and arrange the seasoned chicken breasts evenly. Bake for 22-28 minutes until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes before portioning.
- Toss the broccoli florets and sliced bell peppers with olive oil, salt, and pepper. During the last 15 minutes of chicken cooking, roast the vegetables until tender and lightly crispy.
- Divide the cooked rice or quinoa evenly among 5 meal prep containers. Add one portion of chicken and roasted vegetables to each container. Garnish with lemon wedges or parsley if desired.
- Allow the containers to cool completely before sealing. Refrigerate for up to 5 days or freeze for longer storage.
Notes
Store meals in airtight containers in the refrigerator for up to 5 days or freeze for up to 3 months. Add a tablespoon of water before reheating to keep the chicken moist. Customize the flavors with different spice blends, vegetables, or carbohydrate options to keep meal prep exciting throughout the week.