Meal Prep Chicken That’s Easy and Delicious

Name: Meal Prep Chicken That’s Easy and Delicious
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Ingredients: 6 chicken thighs (or breasts or drumsticks); Salt (to taste); black pepper (to taste); 3 tablespoons coconut aminos (or gluten-free tamari/low sodium soy sauce); 2 tablespoons fresh lime juice (about 1 lime; can substitute with lemon juice); 1/3 cup honey (or maple syrup, date syrup, agave, or a low-carb sweetener); 2 teaspoons toasted sesame oil; 1/2 tablespoon finely chopped cilantro (or parsley (optional)); 1 1/2 teaspoons salt; 1/2 teaspoon garlic powder; 1/2 teaspoon black pepper; 1/2 teaspoon chili powder (optional); 1/2 teaspoon cumin; 1/2 teaspoon smoked paprika; 1 1/2 cups broccoli florets; 1 lb asparagus (trimmed); 1/3 cup yellow bell pepper chunks; Side of your choice (e.g., cauliflower rice, shirataki noodles, quinoa, rice)

Jump to Recipe

This meal prep chicken recipe is not only juicy but also packed with flavor. It’s simple to make and perfect for busy families looking for healthy, quick meals. With tender chicken and vibrant vegetables, this dish is sure to become a weekly staple!

Table of Contents

Delicious meal prep chicken with veggies for easy cooking.

Ingredients for Meal Prep Chicken

Main Protein: Chicken Thighs

To start, you’ll need 6 chicken thighs, which offer a juicy and flavorful base. You can also use chicken breasts or drumsticks if you prefer. The choice is yours!

Colorful meal prep chicken with veggies for healthy dinners.

Flavorful Marinade Components

For the marinade, gather 3 tablespoons of coconut aminos, 2 tablespoons of fresh lime juice (about 1 lime), and 1/3 cup of honey. This combination provides a delightful sweet and tangy flavor that complements the chicken beautifully.

Essential Seasonings for Depth

Next, you’ll need a mix of seasonings to enhance the dish. Use 1 1/2 teaspoons of salt, 1/2 teaspoon of garlic powder, black pepper, and cumin. For an extra kick, consider adding 1/2 teaspoon of chili powder and smoked paprika.

Colorful Vegetables for Nutrition

Don’t forget the veggies! You’ll need 1 1/2 cups of broccoli florets, 1 lb of trimmed asparagus, and 1/3 cup of yellow bell pepper chunks. These add vibrant color and essential nutrients to your meal prep chicken.

Instructions for Meal Prep Chicken

Preheat the Oven and Prepare the Baking Sheet

Begin by preheating your oven to 400ºF. Prepare a baking sheet with cooking spray or line it with parchment paper for easy cleanup.

Season the Chicken and Add Marinade

Place the chicken thighs on the baking sheet and season them generously with salt and black pepper. In a small bowl, mix the coconut aminos, lime juice, honey, sesame oil, and finely chopped cilantro, if desired. Drizzle one-third of this mixture over the chicken.

Initial Baking Process for Flavor Infusion

Bake the chicken for 20 minutes. While it’s baking, combine the remaining seasonings in a separate bowl to prepare for the next step.

Adding Vegetables and Final Seasoning

After 20 minutes, flip the chicken and add the broccoli, asparagus, and bell pepper around it. Sprinkle the seasoning mix over everything, then drizzle more sauce on top.

Complete Cooking and Broiling for Finish

Return the tray to the oven and bake for an additional 10-15 minutes. Ensure the chicken reaches an internal temperature of 165ºF. For a golden finish, drizzle with the remaining sauce and broil for 1-2 minutes, watching closely to prevent burning.

Serving Suggestions and Garnishing

Serve hot, optionally garnished with cilantro or parsley. Pair it with your choice of side like cauliflower rice, shirataki noodles, quinoa, or rice for a complete meal.

Tips for Successful Meal Prep

Marinating for Enhanced Flavor

For deeper flavor, marinate the chicken in the sauce for at least 30 minutes before baking, allowing the ingredients to meld beautifully.

Adjusting Spice Levels to Taste

If you prefer a milder dish, simply omit the chili powder. Adjust spice levels to suit your family’s preference.

Ensuring Proper Cooking Temperature

Always use a meat thermometer to ensure your chicken is cooked to the safe internal temperature of 165ºF. This guarantees it’s juicy and safe to eat.

Variations and Substitutions

Vegetarian Options with Tofu

If you’re looking for a vegetarian option, substitute the chicken with firm tofu. It absorbs the marinade beautifully and offers a great texture.

Experimenting with Citrus Flavors

Feel free to experiment with different citrus juices such as lemon or orange for a unique twist on the flavor profile.

Adjusting Spice Levels for Heat

For those who enjoy a spicy kick, increase the amount of chili powder or add crushed red pepper flakes to the marinade.

Storage and Freezer Instructions

Refrigerating Leftovers

Refrigerate any leftovers in airtight containers for up to 3 days. Reheat gently to maintain flavor and moisture.

Freezing Portions for Future Meals

For longer storage, freeze individual portions in freezer-safe containers after cooling completely. This makes future meals a breeze!

Thawing and Reheating Tips

Thaw frozen portions overnight in the refrigerator or use the microwave’s defrost function before reheating for best results.

FAQs

What are the benefits of meal prepping for a busy lifestyle?

Meal prepping saves time during the week, reduces the stress of daily cooking, and helps maintain healthy eating habits by ensuring you have balanced meals ready to go.

How do I start meal prepping for the first time?

Begin by choosing a few recipes, gathering all your ingredients, and setting aside time each week to cook and portion out your meals into containers.

What containers are best for storing meal prep food?

Use airtight containers made of glass or BPA-free plastic for storing meal prep food. They keep meals fresh and are microwave and dishwasher safe.

How can I keep my meal prep interesting and varied?

Try rotating different proteins, grains, and vegetables every week. Experiment with different spices and sauces to keep flavors exciting.

What are some easy meal prep recipes for beginners?

Start with simple dishes like baked chicken, stir-fried veggies, and quinoa. These can be varied easily and are packed with nutrients.

Conclusion

This meal prep chicken recipe is perfect for anyone looking to simplify their weeknight dinners. For more inspiration, check out the delicious options on Pinterest for creative meal prep ideas. Enjoy the ease and flavor of this dish, and watch your family come back for seconds!

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