Meal Prep Chicken for healthier eating

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Preview: With the new year (or new school year) just around the corner, many of us start to think about eating healthier. One way to do this is by eating at home or by packing meals to-go. But how do we make that happen with everyone’s busy schedule? Fast options and meal prep chicken to the rescue.

meal prep chicken
These easy chicken bites are perfect for meal prep. With so many flavors, you can mix it up each week without getting bored.

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Eating Healthier Means Finding Time to Cook

If can often be hard to find time to cook every night. One of my favorite time saving tips is the bags of frozen veggies that you can cook in the microwave. Buy the unseasoned ones and add seasonings yourself. This way you control the ingredients. Most of these bags can be cooked in under 5 minutes so there really is no reason to skip the veggies.

My second tip, is to batch cook. I like to stock my freezer with lots of meal options. I’m going to share how I meal prep chicken so that I have multiple flavor options in the freezer, but only have to cook once.

This meal prep chicken is great to throw in a lunch box to send to school or work. Served with some Instant Pot rice (that you can freeze) and a veggie, you have a healthy lunch or dinner that takes almost no time to prepare. The chicken goes great on top of a salad as well.

To make meal prep chicken easier

  • Line your pan with foil or parchment to make clean up easier. If you want to make several flavors of meal prep chicken at once, you can even make mini pans out of the foil and place them all on the same baking sheet and season them differently.
  • Do several packs of chicken at once. You can even use both racks of your oven. Just rotate the trays of chicken at the halfway point. As a bonus, you can probably get the chicken cheaper per pound by buying family packs.
  • Any seasoning blend you enjoy on chicken will work in this recipe but I’ve given you several ideas to get you started.
  • Its easy to bag some chicken in various amounts in freezer bags. I will bag some in portions to divide among my three boys for lunch. I also bag some meal prep chicken in single serving portions that I can thaw and use to top my daily lunchtime salad.
  • If you are really in a hurry you don’t have to cube the chicken, but you will need to cook it for 25-30 minutes at 400 degrees or until it tests 165 degrees in the thickest part of the chicken.

The process

  • Line a sheet pan or two with parchment or foil or grease a sheet pan well.
  • Cube your chicken.
  • Toss the chicken with a bit of oil.
  • Toss with the seasoning blend(s) of your choice.
  • Bake at 350 degrees for approximately 15-20 minutes or until chicken is cooked through (165 degrees).
  • Allow chicken to cool.
  • Bag in meal size portions for the freezer.

Ways to season meal prep chicken

You can season it in a variety of ways. (I share several below. The buffalo is a family favorite.) The garlic herb seasoning is the most neutral in flavor so the chicken could be used in other recipes too. You can even marinate the chicken and drain it before baking, but I’m trying to keep it super simple and quick.

For other seasoning ideas, try my taco seasoning mix , ranch dressing mix,or my french onion mix.

Meal Prep Chicken
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

This meal prep chicken is a great way to prepare chicken in various flavors to have on hand in the freezer to make meal time easier and healthier.

Course: Chicken
Cuisine: American
Keyword: meal prep chicken
Ingredients
Buffalo Seasoning
  • 2 teaspoons chili powder
  • 5 teaspoons paprika
  • 1 teaspoon cayenne pepper
  • 3 Tablespoons garlic powder
  • 4 teaspoons onion powder
  • 1 Tablespoon dry mustard
  • 1/2 teaspoon salt
  • 1 teaspoon pepper
Garlic Herb Seasoning
  • 1 1/2 teaspoons salt
  • 2 teaspoons basil
  • 2 teaspoons rosemary
  • 2 teaspoons garlic powder
  • 1 teaspoon dry mustard
  • 1 teaspoon paprika
  • 1 teaspoon black pepper
Cajun Seasoning
  • 3 Tablespoons paprika
  • 1 Tablespoon salt
  • 2 Tablespoons garlic powder
  • 1 Tablespoon pepper
  • 1 Tablespoon onion powder
  • 1 Tablespoon oregano
  • 1 Tablespoon cayenne pepper
  • 1 1/2 teaspoons thyme
For chicken
  • 2-3 pounds chicken, cubed
  • 1-2 Tablespoons olive oil
  • 1-2 Tablespoons seasoning blend
Instructions
For Buffalo Seasoning
  1. Mix all ingredients together. Store in a jar until ready to use.

For Garlic Herb Seasoning
  1. Mix all ingredients together. Store in a jar until ready to use.

For Cajun Seasoning
  1. Mix all ingredients together. Store in a jar until ready to use.

To prepare chicken
  1. Cube chicken into bite sized pieces. Toss with a Tablespoon or two of olive oil. Sprinkle in 1-2 Tablespoons seasoning mix of your choice. Bake at 350 degrees for 15-20 minutes or until chicken is cooked through. Cool chicken and either refrigerate and use within 2 days or freeze in meal sized portions for longer storage.

Recipe Notes

You can season this chicken anyway you choose. Here are a few more suggestions:

If using the buffalo seasoning, I also like to toss the chicken in a little wing sauce before serving.

The Cajun seasoning was adapted from Gimme Some Oven.

For more meal prep ideas, check out my Pinterest board devoted exclusively to meal prepping. And my post on batch cooking will help you get ahead in the kitchen as well.

I also have several meal plans in my Resource Library. If you sign up below you’ll get access to my Resource Library where you can download the meal plans and other helpful printables.

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Do you do any meal prep? If so, what do you prepare ahead of time to make meals easier?

Meal Prep Chicken
Meal Prep Chicken

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