Chicken Meal Prep: Delicious and Easy for Busy Lives

Name: Chicken Meal Prep: Delicious and Easy for Busy Lives
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 8 pieces boneless skinless chicken thighs; 1/4 cup low-sodium soy sauce or tamari; 2 tbsp honey (or maple syrup/brown sugar); 1 tbsp sesame oil (or avocado oil); 4 cloves garlic, minced (or jarred minced garlic); 1 tbsp fresh ginger, grated (or 1 tsp ground ginger); 1 tbsp sesame seeds (black or white); 1 bag coleslaw mix (or chopped red/green cabbage); 2 tbsp low-sodium soy sauce (or tamari); 2 tbsp rice vinegar (or apple cider vinegar); 1 tbsp honey (or maple syrup/agave); 1 tbsp sesame oil (or neutral cooking oil); 1 tsp powdered ginger (or ginger paste); 1 cup jasmine rice (or any rice of choice); 1 1/4 cups water; 1 tsp butter (or margarine); salt (pinch)

Jump to Recipe

This chicken meal prep recipe is not only delicious and juicy but also incredibly simple. With its healthy ingredients and quick preparation, you’ll find your family devouring these flavorful meals throughout the week. It’s perfect for busy schedules and ensures you always have something satisfying waiting for you.

Table of Contents

Delicious chicken meal prep for easy weeknight dinners.

Why You’ll Love This Chicken Meal Prep

Quick and Easy Preparation

This chicken meal prep takes minimal time, allowing you to marinate and cook everything within 30 minutes. You can whip up a week’s worth of meals in no time, making it ideal for busy weekdays. The marinade infuses the chicken with savory flavors, while the crispy coleslaw adds a refreshing crunch.

Delicious chicken meal prep with rice and crispy slaw.

Versatile Meal Options

With chicken thighs as your base, you can customize your meal prep with various sides or marinades. This recipe pairs perfectly with jasmine rice, but feel free to swap it out with quinoa or cauliflower rice. Add in sautéed veggies for an extra boost of nutrition, or play with different spices and dressings.

Perfect for Weekly Meal Planning

These meal prep bowls are not only kid-approved but also make healthy eating effortless. You can store them in the refrigerator for up to five days, making mealtime simple and stress-free. With this chicken meal prep, you can feel good about serving your family nutritious meals without the hassle.

Ingredients for Chicken Meal Prep

Chicken Marinade Ingredients

8 boneless skinless chicken thighs
1/4 cup low-sodium soy sauce or tamari
2 tbsp honey (or maple syrup/brown sugar)
1 tbsp sesame oil (or avocado oil)
4 cloves garlic, minced (or jarred minced garlic)
1 tbsp fresh ginger, grated (or 1 tsp ground ginger)
1 tbsp sesame seeds (black or white)

Sesame Slaw Ingredients

1 bag coleslaw mix (or chopped red/green cabbage)
2 tbsp low-sodium soy sauce (or tamari)
2 tbsp rice vinegar (or apple cider vinegar)
1 tbsp honey (or maple syrup/agave)
1 tbsp sesame oil (or neutral cooking oil)
1 tsp powdered ginger (or ginger paste)

Rice Cooking Essentials

1 cup jasmine rice (or any rice of choice)
1 1/4 cups water
1 tsp butter (or margarine)
1 pinch salt

Ingredient Substitutions

If you’re looking for alternatives, chicken breasts or drumsticks work great too. For a gluten-free option, use tamari instead of soy sauce. You can also swap rice for zucchini noodles for a low-carb choice, ensuring everyone can enjoy this meal prep.

How to Make Chicken Meal Prep

Step 1: Marinate the Chicken

Start by preheating your grill to high heat or your oven to 425°F. In a large bowl, whisk together the marinade ingredients. Add the chicken thighs and let them marinate for 10-15 minutes. This quick step infuses the chicken with delicious flavors that will deepen during cooking.

Step 2: Prepare the Jasmine Rice

While the chicken marinates, cook the jasmine rice according to the package instructions. The fluffy rice will provide a perfect base for your meal prep bowls. Don’t forget to add a pinch of salt for enhanced flavor.

Step 3: Make the Sesame Slaw

In a separate bowl, mix the ingredients for the sesame slaw dressing. Toss it with the coleslaw mix until well coated. This slaw adds a delightful crunch and a burst of flavor to your chicken meal prep.

Step 4: Cook the Chicken

Cook the marinated chicken on the grill for 7 minutes, then flip it and grill for an additional 5 minutes, adjusting the time based on the size of the thighs. If using the oven, bake the chicken on a parchment-lined sheet for 20 minutes or until it reaches 165°F internally. Once cooked, let it rest for a few minutes, then slice.

Meal Prep Tips

Preparing Ingredients Ahead of Time

To streamline your meal prep, consider preparing the coleslaw and marinade a couple of days in advance. This saves time on busy days and ensures you’re ready to cook when hunger strikes.

Reheating Instructions

When it’s time to eat, cover the chicken with a damp paper towel in the microwave. This keeps it moist and delicious, and you only need to heat it for 1-2 minutes.

Adding Extra Vegetables

To boost the nutritional value of your meals, consider adding sautéed vegetables like broccoli or bok choy. These additions enhance both flavor and health benefits, making your meal prep even better.

Alternative Cuts of Chicken

Feel free to explore different cuts of chicken. Breasts are leaner, while thighs provide a richer taste. Experimenting ensures you find your favorite combination for meal prep.

How to Store and Reheat

Storage Guidelines

Your delicious chicken meal prep can be stored in the fridge for up to 4-5 days. Just make sure they’re in airtight containers to retain freshness and flavor.

Freezing Options

If you want to prepare meals further ahead, raw marinated chicken can be frozen for up to 3 months. Just thaw it in the fridge before cooking to maintain the best flavor and texture.

FAQs

What are some easy chicken meal prep recipes for beginners?

Easy chicken meal prep recipes include baked chicken thighs with vegetables, grilled chicken with rice, and chicken stir-fry. These dishes are simple to prepare and cater to various tastes.

How can I safely store cooked chicken for meal prep?

Store cooked chicken in airtight containers in the refrigerator for up to 4-5 days. Ensure they’re cooled before sealing to maintain freshness.

What are the best cooking methods for meal prep chicken?

The best methods include grilling, baking, or sautéing. Each method offers distinct flavors and textures suitable for meal prep.

How long can I keep prepped chicken in the refrigerator?

You can keep prepped chicken in the refrigerator for up to 4-5 days. Ensure it’s stored properly to avoid spoilage.

What spices and marinades work best for chicken meal prep?

Popular spices and marinades include garlic, ginger, soy sauce, honey, and a variety of herbs. These enhance the chicken’s flavor significantly.

Conclusion

This chicken meal prep is a delightful way to ensure you and your family eat healthy throughout the week. With easy preparation and endless customization options, it’s a must-try! For more meal ideas, check out our Pinterest page for inspiration and tips that will keep your meal planning exciting and diverse.