Rotisserie Chicken Meal Prep: 5 Easy High Protein Meals (No Cooking)
Five simple, protein-packed meals built around one grocery store rotisserie chicken requiring zero cooking. Assembly-based meal prep that provides 70+ grams of protein per serving and stores safely for up to four days.
Equipment
- glass storage containers
- cutting board
- sharp knife
- two forks
Ingredients
- One 3-pound rotisserie chicken
- One 15-ounce can chickpeas, drained
- 10-ounce container cherry tomatoes
- Two English cucumbers
- One red bell pepper
- One head romaine or mixed greens
- One red onion
- Celery stalks
- Fresh basil
- Fresh cilantro (optional)
- Kalamata olives (one small jar)
- Quality barbecue sauce
- Store-bought tzatziki sauce
- Ranch dressing
- Caesar dressing
- Balsamic vinegar
- Buffalo sauce
- Extra-virgin olive oil
- Salt and pepper
- One 15-ounce can white beans (optional)
- Frozen corn (optional)
- Feta cheese (1 cup crumbled)
- Cheddar cheese (1 cup shredded)
- Blue cheese crumbles
- Fresh mozzarella
- Hard-boiled eggs (4-6, optional)
- Croutons
- One avocado (optional)
Instructions
- Step 1: Remove rotisserie chicken from packaging and cool slightly. Using two forks or hands, shred meat away from bones. Discard skin and bones to yield roughly 3 cups shredded chicken.
- Step 2: Divide shredded chicken into five equal portions (about two-thirds cup each) into five separate glass storage containers.
- Step 3: Prep fresh vegetables by halving cherry tomatoes, dicing cucumber and red bell pepper, thinly slicing red onion, chopping celery, and tearing basil.
- Step 4: Build each bowl according to desired recipe: Greek Chicken Bowl with Tzatziki, BBQ Chicken Salad with Ranch, Caprese Chicken with Balsamic, Chicken Caesar with Crispy Chickpeas, or Buffalo Chicken Bowls with Blue Cheese.
- Step 5: Layer chicken with vegetables, cheese, and additions like olives, beans, or eggs. Keep dressings separate until ready to eat.
Notes
Storage: All five meals taste better after a day in the fridge and store safely for up to four days in airtight containers. Keep dressings separate until eating for crispest texture. Each meal provides 28-41 grams of protein depending on variation and additions. Customizable with pantry staples already on hand. Cost-effective at approximately $3 per meal per person.