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Meal Prep Chicken Recipe
Ash Tyrrell

Meal Prep Chicken Recipe

I started making these chicken meal prep bowls a few years ago when my weeknights got too hectic to think about dinner at all. Every Sunday, I season and sear chicken breast until it's golden, whip up a batch of creamy garlic-Parmesan cauliflower mash, and sauté a colorful mix of vegetables in the same pan
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Prep Time 10 minutes
Cook Time 30 minutes
Servings: 4
Ingredients Method Notes

Ingredients
  

  • 2 boneless skinless chicken breasts — the star protein, sliced thin so it cooks evenly and stays juicy
  • 1 tablespoon olive oil — helps the seasoning stick and keeps the chicken from drying out in the pan
  • 1 teaspoon dried oregano — adds a warm earthy background flavor
  • 1 teaspoon paprika — gives the chicken that golden color and a mild smoky note
  • 1 teaspoon onion powder — builds savory depth without adding texture
  • Salt and pepper to taste — always season generously bland chicken ruins the whole bowl
  • 1 medium cauliflower head cut into florets — steams up light and creamy, a great low-carb potato swap
  • 1 garlic clove minced — brings sharp, fresh flavor to the mash
  • 1½ tablespoons butter — adds richness that makes the mash taste indulgent
  • ¼ cup Parmesan cheese freshly grated — melts smoothly and deepens the flavor, skip the pre-shredded bag
  • Salt and black pepper to taste — taste as you go cauliflower needs more seasoning than you'd expect
  • 1 tablespoon olive oil — used to sauté the veggies without them sticking
  • ½ tablespoon butter — rounds out the flavor of the sauté
  • 2 cups zucchini chopped — cut it a little larger so it doesn't turn mushy by day three
  • 2 cups red bell pepper chopped — turns slightly sweet as it cooks
  • 2 cups red onion chopped — adds a savory bite that balances the sweetness
  • 1 teaspoon garlic powder — ties all the vegetables together
  • Salt and pepper to taste — season lightly since the chicken is already well-seasoned

Method
 

  1. Lay each chicken breast flat on a cutting board and slice it horizontally into two thinner cutlets. Thinner pieces cook faster and more evenly than one thick breast, which is the biggest reason meal prep chicken sometimes turns out dry. Toss the cutlets with olive oil, oregano, paprika, onion powder, salt, and pepper, then let them sit for a few minutes so the seasoning soaks in.
  2. Heat a skillet over medium-high heat and add the seasoned chicken once it's hot. Cook for about 5 minutes per side without moving the pieces around, so a golden crust has time to form. The chicken is ready when it hits 165°F in the thickest part. Rest it on a plate for a few minutes before slicing so the juices redistribute.
  3. While the chicken rests, bring a couple cups of water to a boil in a large pot with a steamer basket set inside. Add the cauliflower florets, cover, and steam for 6 to 8 minutes until they're completely fork-tender. Let the cauliflower sit uncovered for a few minutes afterward so excess steam can escape before blending.
  4. Transfer the steamed cauliflower and garlic to a food processor and blend until smooth. Stir in the butter, freshly grated Parmesan, salt, and pepper by hand. Taste and adjust the seasoning until the mash feels rich and creamy rather than watery or bland.
  5. Using the same skillet the chicken cooked in, add the remaining olive oil and butter over medium heat. Toss in the red onion, bell pepper, and zucchini, and sauté for 4 to 5 minutes until just tender. Season with garlic powder, salt, and pepper, keeping a little bite in the vegetables so they hold up through the week.
  6. Slice the rested chicken and divide it evenly among four containers along with the mash and sautéed vegetables. Let everything cool completely before sealing the lids, since trapped heat creates condensation that makes the food soggy. Refrigerate for up to four days and reheat individual portions as needed.

Notes

  • I always slice my chicken into thin cutlets rather than searing a whole breast, since it cooks far more evenly.
  • I let the chicken rest before slicing, because cutting too soon lets all the juices spill out onto the board.
  • I grate my own Parmesan instead of buying it pre-shredded, since it melts into the mash so much better.
  • I cut my zucchini slightly larger than feels necessary, which keeps it from turning watery by the end of the week.
  • I cool every component fully before sealing the containers, which keeps the bowls from getting soggy in the fridge.