12 Chicken Breast Recipes for Meal Prep

Recent studies show that 67% of successful meal preppers rely on chicken breast as their primary protein source. You'll find that mastering a variety of chicken recipes can transform your weekly meal prep from mundane to magnificent, while keeping your nutrition goals on track. From the sweet-savory balance of honey garlic to the zesty kick of Greek lemon herb, these 12 proven recipes will revolutionize your approach to batch cooking. Let's discover how these versatile preparations can save you time, money, and calories.

Honey Garlic Chicken Breast

Honey Garlic Chicken Breast is a versatile dish that combines the natural sweetness of honey with the savory punch of garlic, creating a perfect balance of flavors. The recipe yields tender, juicy chicken breasts enveloped in a glossy, caramelized sauce that's both simple to prepare and impressive to serve.

This dish excels as a meal prep option, as the honey-garlic sauce helps keep the chicken moist even after reheating. The minimal ingredient list makes it cost-effective, while the cooking technique ensures restaurant-quality results that can be enjoyed throughout the week.

• 4 boneless, skinless chicken breasts
• 1/3 cup honey
• 6 cloves garlic, mingled
• 3 tablespoons soy sauce
• 2 tablespoons olive oil
• Salt and pepper to taste

Season the chicken breasts generously with salt and pepper on both sides. Heat olive oil in a large skillet over medium-high heat until shimmering. Place the chicken breasts in the pan and sear for 5-6 minutes on each side until golden brown, developing a nice crust.

Reduce the heat to medium-low and add the minced garlic to the pan, cooking for 30 seconds until fragrant but not burned. Pour in the honey and soy sauce, stirring to combine and create a uniform sauce. Cover the skillet with a lid and let the chicken simmer in the sauce for 8-10 minutes.

During the simmering process, occasionally baste the chicken with the sauce using a spoon. Cook until the internal temperature reaches 165°F (74°C). Once done, remove the pan from heat and let the chicken rest for 5 minutes before slicing against the grain.

For optimal results, ensure chicken breasts are of even thickness by butterflying or pounding them before cooking. Store leftover chicken in an airtight container with some sauce for up to 4 days in the refrigerator, and avoid overcrowding the pan during the searing process as this will prevent proper browning and affect the final texture of the dish.

Greek Lemon Herb Chicken

This Mediterranean-inspired chicken dish combines bright citrus notes with aromatic herbs to create a light yet satisfying meal that's perfect for weekly meal prep. The chicken stays moist and flavorful thanks to a simple marinade of lemon juice, olive oil, and classic Greek herbs.

The key to this recipe's success lies in allowing enough marination time for the flavors to properly infuse the meat, while not letting the acid from the lemon juice break down the protein structure too much. When cooked correctly, the result is tender, juicy chicken breasts with a perfect balance of herbs and citrus.

• 4 boneless, skinless chicken breasts
• 1/4 cup olive oil
• Juice of 2 lemons
• 4 cloves garlic, minced
• 2 tablespoons dried oregano
• 1 tablespoon dried thyme
• 1 tablespoon dried rosemary
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried dill

In a large bowl, combine olive oil, lemon juice, minced garlic, and all dried herbs and seasonings. Whisk together until well combined.

Add the chicken breasts to the marinade, ensuring each piece is well-coated. Cover and refrigerate for at least 2 hours, but no more than 4 hours.

Remove the chicken from the refrigerator 30 minutes before cooking to allow it to come to room temperature. Preheat a large skillet over medium-high heat.

Remove the chicken from the marinade, letting excess drip off. Place the chicken in the hot skillet and cook for 6-7 minutes on each side, or until golden brown and the internal temperature reaches 165°F (74°C).

Once cooked, transfer the chicken to a cutting board and let it rest for 5-10 minutes before slicing. During this time, you can deglaze the pan with a splash of chicken broth or white wine to create a quick pan sauce, if desired.

For optimal results, ensure all chicken breasts are of similar thickness by pounding them between plastic wrap before marinating.

The chicken can be stored in airtight containers in the refrigerator for up to 4 days. When reheating, add a splash of water or chicken broth to maintain moisture, and avoid microwaving at full power to prevent the meat from becoming tough.

Teriyaki Chicken Meal Prep Bowls

Teriyaki Chicken Meal Prep Bowls are a perfect solution for busy weekdays, combining lean protein with a sweet and savory Japanese-inspired sauce. These bowls provide a balanced meal that can be prepared in advance and enjoyed throughout the week, making healthy eating both convenient and delicious.

The key to successful teriyaki chicken meal prep lies in properly cooking the chicken and preparing the sauce to the right consistency. When done correctly, the chicken remains tender while the homemade teriyaki sauce creates a beautiful glaze that keeps the meat flavorful even after refrigeration.

• 4 chicken breasts, boneless and skinless
• 1/2 cup soy sauce
• 1/4 cup mirin
• 1/4 cup brown sugar
• 2 tablespoons rice vinegar
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 tablespoon cornstarch
• 2 tablespoons water
• 2 cups brown rice
• 2 cups broccoli florets
• 1 cup carrots, julienned
• 2 tablespoons vegetable oil
• Sesame seeds for garnish

Start by preparing the teriyaki sauce. In a bowl, combine soy sauce, mirin, brown sugar, rice vinegar, minced garlic, and grated ginger. Mix well until the sugar dissolves. In a separate small bowl, create a slurry by mixing cornstarch with water and set aside.

Cut the chicken breasts into even-sized chunks and season with salt and pepper. Heat vegetable oil in a large skillet over medium-high heat. Cook the chicken pieces for 4-5 minutes on each side until golden brown. Remove the chicken from the pan and set aside.

In the same pan, pour in the teriyaki sauce mixture and bring to a simmer. Add the cornstarch slurry and stir until the sauce thickens. Return the chicken to the pan and coat with the sauce.

While the chicken cooks, prepare the brown rice according to package instructions. Steam the broccoli florets and carrots until tender-crisp. Divide the rice, vegetables, and teriyaki chicken among meal prep containers. Drizzle extra sauce over each portion and sprinkle with sesame seeds.

For optimal results, let the components cool completely before assembling the meal prep bowls. Store vegetables separately if you prefer them crispy, and consider using containers with dividers to keep ingredients separate.

The meal prep bowls will stay fresh in the refrigerator for up to 4 days. When reheating, sprinkle a few drops of water over the rice to prevent it from drying out.

Buffalo Ranch Chicken Breast

This versatile chicken recipe combines the bold, spicy kick of buffalo sauce with the cool, creamy flavors of ranch seasoning. Perfect for meal prep, these chicken breasts stay moist and flavorful throughout the week while providing a protein-rich option that can be used in sandwiches, salads, or as a standalone dish.

The key to this recipe's success is the two-stage cooking process, where the chicken is first seasoned with ranch spices and seared to create a flavorful crust, then finished in a buffalo sauce mixture that infuses the meat with its signature tangy heat. This method ensures the chicken remains juicy while developing complex layers of flavor.

• 4 boneless, skinless chicken breasts
• 2 tablespoons ranch seasoning mix
• 1/2 cup buffalo sauce
• 2 tablespoons butter
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Season chicken breasts generously with ranch seasoning mix, salt, and pepper. Heat olive oil in a large skillet over medium-high heat. Once hot, add the chicken breasts and sear for 5-6 minutes on each side until golden brown. Remove chicken from the pan and set aside.

In the same pan, reduce heat to medium-low and add butter. Once melted, add buffalo sauce and garlic powder, stirring to combine. Return chicken to the pan and spoon the sauce over the breasts. Cover and let simmer for 8-10 minutes, or until the internal temperature reaches 165°F (74°C).

Remove chicken from heat and let rest for 5 minutes before slicing. During this time, the sauce will thicken slightly and the flavors will continue to develop.

For optimal results, ensure chicken breasts are of even thickness by butterflying or pounding them before cooking. The sauce can be adjusted for heat preference by using mild or hot buffalo sauce, and additional ranch seasoning can be sprinkled on top before serving.

If meal prepping, store in airtight containers with some of the sauce for up to 4 days in the refrigerator, and consider keeping extra sauce separate to prevent the chicken from becoming too spicy over time.

Pesto Parmesan Chicken

Pesto Parmesan Chicken delivers a perfect blend of Italian flavors, combining the fresh herbaceous notes of basil pesto with the rich, salty complexity of Parmesan cheese. This recipe transforms ordinary chicken breasts into a restaurant-worthy dish that's ideal for weekly meal prep sessions.

The key to this recipe's success lies in creating a crispy Parmesan crust while keeping the chicken moist and tender inside. When properly prepared, the pesto infuses the meat with flavor while the cheese forms a protective layer that helps seal in the juices, making it an excellent choice for meals throughout the week.

• 4 boneless, skinless chicken breasts
• 1/2 cup basil pesto
• 1 cup grated Parmesan cheese
• 1 cup Italian breadcrumbs
• 2 large eggs
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Begin by butterflying each chicken breast horizontally to create even thickness, then season both sides with salt and pepper. Spread a layer of pesto on each chicken breast, ensuring complete coverage.

In separate shallow dishes, prepare your dredging station: one with beaten eggs, and another with a mixture of Parmesan cheese, breadcrumbs, and Italian seasoning.

Heat olive oil in a large skillet over medium heat. Dip each pesto-coated chicken breast first in the egg wash, then coat thoroughly in the Parmesan-breadcrumb mixture. Place the breaded chicken in the heated skillet and cook for 5-6 minutes on each side until golden brown and crispy.

Transfer the chicken to a preheated 375°F (190°C) oven and bake for 10-12 minutes, or until the internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes before slicing to ensure the juices redistribute throughout the meat.

For best results, allow the pesto to come to room temperature before spreading it on the chicken, as cold pesto can be difficult to spread evenly.

When storing for meal prep, keep the chicken separate from any additional sauce or sides to maintain the crispy coating. The cooked chicken will stay fresh in an airtight container in the refrigerator for up to 4 days, though the breading may soften slightly when reheated.

Mexican Spiced Chicken and Rice

Mexican Spiced Chicken and Rice combines bold southwestern flavors with protein-rich chicken breast and aromatic rice, creating an ideal meal prep option that stays fresh throughout the week. The blend of traditional Mexican spices infuses both the chicken and rice with deep, complex flavors while keeping the dish healthy and satisfying.

This recipe streamlines the cooking process by using a single pan for the chicken and allowing the rice to cook simultaneously, maximizing efficiency while minimizing cleanup. The result is perfectly seasoned chicken breast strips served over fluffy rice with a gentle kick of heat that can be adjusted to suit individual preferences.

• 4 boneless, skinless chicken breasts
• 2 cups long-grain white rice
• 4 cups chicken broth
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon paprika
• 1 teaspoon oregano
• 1 teaspoon garlic powder
• 1 onion, diced
• 2 tablespoons olive oil
• 1 lime
• Salt and pepper to taste

Begin by combining chili powder, cumin, paprika, oregano, and garlic powder in a small bowl. Season the chicken breasts generously with this spice mixture, ensuring even coverage on all sides. Reserve remaining spices for the rice.

In a large pot, heat olive oil over medium heat and cook diced onion until translucent. Add rice and toast for 2-3 minutes, stirring frequently. Add chicken broth and remaining spice mixture, bring to a boil, then reduce heat, cover, and simmer for 18-20 minutes until rice is tender.

While the rice cooks, heat a separate large skillet over medium-high heat. Add the seasoned chicken breasts and cook for 6-7 minutes per side until golden brown and cooked through (internal temperature should reach 165°F). Let the chicken rest for 5 minutes before slicing into strips. Squeeze fresh lime juice over both the chicken and rice before serving.

For optimal meal prep results, allow both chicken and rice to cool completely before portioning into containers. The chicken can be sliced either before or after cooling, though slicing after cooling helps retain moisture.

The spice mixture can be made in larger batches and stored in an airtight container for future use, and the heat level can be adjusted by modifying the amount of chili powder used in the recipe.

Asian Sesame Ginger Chicken

Asian Sesame Ginger Chicken is a vibrant and aromatic dish that combines the nutty depth of sesame oil with the zingy brightness of fresh ginger. The combination creates a perfect balance of Asian flavors that's both satisfying and versatile enough for various meal prep applications.

This recipe transforms ordinary chicken breasts into a protein-packed centerpiece that pairs perfectly with rice, noodles, or vegetables. The marinade not only flavors the meat but also helps keep it moist during cooking and reheating, making it an excellent choice for weekly meal preparation.

• 4 boneless, skinless chicken breasts
• 1/4 cup soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons rice vinegar
• 3 tablespoons honey
• 2 tablespoons fresh ginger, minced
• 4 cloves garlic, minced
• 2 tablespoons toasted sesame seeds
• 2 green onions, sliced
• 1 tablespoon vegetable oil

In a large bowl, combine soy sauce, sesame oil, rice vinegar, honey, minced ginger, and garlic. Add the chicken breasts to the marinade, ensuring they're well-coated. Cover and refrigerate for at least 30 minutes, or up to 4 hours for deeper flavor penetration.

Heat vegetable oil in a large skillet over medium-high heat. Remove chicken from marinade (reserve the marinade) and cook for 5-7 minutes on each side until golden brown and cooked through. Transfer chicken to a plate and cover with foil to rest.

Pour the reserved marinade into the same skillet and bring to a boil. Reduce heat and simmer for 3-4 minutes until the sauce thickens slightly. Return chicken to the pan, coating with the reduced sauce. Sprinkle with toasted sesame seeds and sliced green onions before serving.

For best results, slice chicken breasts horizontally if they're too thick to ensure even cooking. The dish can be stored in airtight containers for up to 4 days in the refrigerator. When reheating, add a splash of water to prevent the sauce from becoming too thick, and consider storing the sesame seeds separately to maintain their crunch.

Mediterranean Chicken With Olives

Mediterranean Chicken With Olives combines the bright, sunny flavors of the Mediterranean with tender chicken breasts, creating a dish that's both healthy and full of character. The combination of briny olives, fresh herbs, and aromatic garlic transforms simple chicken into an elegant meal that's perfect for meal prep or entertaining.

This recipe draws inspiration from traditional Mediterranean cooking, where olive oil, herbs, and olives are staples of everyday cuisine. The chicken breasts are first seared to develop a golden crust, then slowly cooked with olives, herbs, and white wine to create a flavorful sauce that keeps the meat moist and tender.

• 4 boneless, skinless chicken breasts
• 1 cup mixed olives, pitted
• 4 cloves garlic, minced
• 2 tablespoons fresh rosemary, chopped
• 2 tablespoons fresh thyme
• 1/2 cup white wine
• 3 tablespoons olive oil
• 1 lemon, juiced
• 1 cup cherry tomatoes
• Salt and black pepper to taste

Season chicken breasts generously with salt and pepper. Heat olive oil in a large skillet over medium-high heat until shimmering. Place chicken breasts in the pan and sear for 5-6 minutes on each side until golden brown. Remove chicken from the pan and set aside.

Add minced garlic to the same pan and sauté for 30 seconds until fragrant. Pour in white wine to deglaze the pan, scraping up any browned bits from the bottom. Add olives, rosemary, thyme, and cherry tomatoes to the pan, then return the chicken breasts to the skillet.

Reduce heat to medium-low, cover the pan, and let simmer for 15-20 minutes or until chicken reaches an internal temperature of 165°F (74°C). In the final minutes of cooking, add lemon juice and adjust seasoning to taste. Let the chicken rest for 5 minutes before serving.

For best results, choose olives packed in brine rather than oil-cured varieties, as they'll contribute better to the sauce.

If meal prepping, store the chicken and sauce separately from any accompanying sides, and reheat gently to prevent the chicken from drying out. The dish will keep well in the refrigerator for up to 4 days, and the flavors often improve after a day as the ingredients meld together.

Cajun Chicken With Sweet Potatoes

Cajun Chicken With Sweet Potatoes is a satisfying and nutritious meal prep option that combines lean protein with complex carbohydrates. The bold Cajun seasoning creates a flavorful crust on the chicken while complementing the natural sweetness of the roasted potatoes.

This dish stores exceptionally well for up to 5 days in the refrigerator and provides a balanced combination of protein, healthy carbs, and essential nutrients. The sweet potatoes can be cut and seasoned in advance, making this an efficient meal prep choice that requires minimal hands-on cooking time.

• 4 boneless, skinless chicken breasts
• 2 large sweet potatoes
• 2 tablespoons Cajun seasoning
• 1 tablespoon olive oil
• 1 tablespoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• Salt and pepper to taste

Preheat the oven to 425°F (220°C). Peel and cut sweet potatoes into 1-inch cubes. Toss them with olive oil, paprika, and a pinch of salt, then spread them evenly on a large baking sheet. Place in the oven and roast for 20-25 minutes, stirring halfway through, until tender and lightly caramelized.

While the potatoes are roasting, prepare the chicken breasts by patting them dry with paper towels. Season generously with Cajun seasoning, ensuring even coverage on all sides. Heat a large skillet over medium-high heat and add remaining olive oil. Once hot, place the chicken breasts in the pan and cook for 6-7 minutes on each side until golden brown and cooked through to an internal temperature of 165°F (74°C).

Let the chicken rest for 5 minutes before slicing. Combine the roasted sweet potatoes and sliced chicken in meal prep containers, ensuring even distribution of both components.

For best results, adjust the Cajun seasoning amount based on your spice preference, and ensure the sweet potato cubes are cut to uniform size for even cooking.

If meal prepping, let the components cool completely before storing to prevent condensation from forming in the containers. The dish can be reheated in the microwave for 2-3 minutes or in the oven at 350°F (175°C) for 10-12 minutes.

Balsamic Glazed Chicken Breast

Balsamic glazed chicken breast combines the rich, tangy flavor of aged balsamic vinegar with a touch of honey to create a sophisticated yet simple dish perfect for meal preparation. The glaze reduces to a syrupy consistency, coating the chicken with a deep mahogany finish that's as visually appealing as it's delicious.

The key to this recipe lies in the careful reduction of the balsamic glaze, which concentrates the flavors while creating a sauce that adheres beautifully to the chicken. When properly prepared, this dish maintains its quality for several days, making it an excellent choice for weekly meal planning.

• 4 boneless, skinless chicken breasts
• 1/2 cup balsamic vinegar
• 3 tablespoons honey
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and black pepper to taste

Season the chicken breasts generously with salt, pepper, and dried thyme. Heat olive oil in a large skillet over medium-high heat until shimmering. Place the chicken breasts in the pan and sear for 5-6 minutes on each side until golden brown and nearly cooked through.

Remove the chicken from the pan and set aside. In the same pan, reduce heat to medium and add minced garlic, cooking for 30 seconds until fragrant. Pour in the balsamic vinegar and honey, stirring to combine and scraping up any browned bits from the bottom of the pan.

Allow the mixture to simmer and reduce for 2-3 minutes until it begins to thicken. Return the chicken to the pan, spooning the sauce over the top. Continue to cook for an additional 5-7 minutes, occasionally basting the chicken with the glaze, until the internal temperature reaches 165°F (74°C) and the sauce has reduced to a syrupy consistency.

Let the chicken rest for 5 minutes before slicing. For the best results, choose chicken breasts of similar size and thickness, or pound them to an even thickness before cooking. The balsamic vinegar should be of good quality, as it's the primary flavoring agent.

If the sauce becomes too thick while cooking, thin it with a tablespoon of chicken broth or water. Store the cooked chicken in an airtight container with its glaze for up to 4 days in the refrigerator, reheating gently to prevent the meat from drying out.

Coconut Curry Chicken

Coconut Curry Chicken is a versatile meal prep option that combines creamy coconut milk with aromatic curry spices and tender chicken breast. The dish offers a perfect balance of protein and healthy fats while delivering complex flavors that actually improve over a few days in the refrigerator.

This recipe creates a rich, coconut-based curry sauce that keeps the chicken moist during storage and reheating. The combination of warming spices and coconut milk creates a satisfying meal that can be paired with rice, cauliflower rice, or naan bread for a complete meal prep solution.

• 4 boneless, skinless chicken breasts
• 2 cans (14 oz each) coconut milk
• 3 tablespoons curry powder
• 1 onion, diced
• 4 cloves garlic, minced
• 2 tablespoons ginger, minced
• 2 tablespoons vegetable oil
• 1 tablespoon turmeric
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 2 tablespoons cornstarch (optional)

Heat vegetable oil in a large skillet over medium heat. Season chicken breasts with salt and pepper, then sear for 4-5 minutes on each side until golden brown. Remove chicken from the pan and set aside.

Add onion to the same pan and cook until translucent, about 5 minutes. Add garlic and ginger, cooking for another minute until fragrant. Stir in curry powder, turmeric, and cumin, allowing the spices to toast for 30 seconds.

Pour in coconut milk, stirring to combine all ingredients. Return chicken to the pan, reduce heat to low, cover, and simmer for 15-20 minutes until chicken is cooked through (165°F/74°C).

If desired, mix cornstarch with 2 tablespoons of water and stir into the sauce to thicken. Remove chicken, slice, and return to the sauce.

For optimal meal prep results, allow the curry to cool completely before portioning into containers. The sauce will naturally thicken as it cools, and the spices will continue to develop their flavors over time.

Store portions in airtight containers for up to 4 days in the refrigerator, or freeze for up to 3 months.

Garlic Herb Chicken and Vegetables

Garlic Herb Chicken and Vegetables is a versatile one-pan meal that combines lean protein with colorful, nutrient-rich vegetables. The combination of fresh herbs and garlic creates an aromatic dish that's both healthy and satisfying, making it perfect for weekly meal preparation.

This recipe focuses on creating tender, juicy chicken breasts while roasting vegetables to the perfect consistency. The key is timing the addition of vegetables based on their cooking requirements, ensuring nothing becomes overcooked or mushy while the chicken reaches the proper internal temperature.

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 6 cloves garlic, minced
• 2 tablespoons fresh rosemary, chopped
• 2 tablespoons fresh thyme leaves
• 2 cups baby potatoes, halved
• 2 cups carrots, cut into 1-inch pieces
• 2 cups broccoli florets
• 1 red bell pepper, chunked
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 lemon, juiced

Preheat the oven to 400°F (200°C). In a large bowl, combine olive oil, minced garlic, rosemary, thyme, salt, and pepper. Place the chicken breasts in the mixture and coat thoroughly.

On a large baking sheet, arrange the seasoned chicken breasts in the center. Toss the potatoes and carrots in the remaining herb mixture and arrange them around the chicken.

Place the baking sheet in the oven and roast for 15 minutes. After this initial cooking period, add the broccoli florets and bell pepper chunks to the pan, distributing them evenly around the chicken and other vegetables.

Continue roasting for another 10-15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender when pierced with a fork. Once done, remove from the oven and drizzle with fresh lemon juice.

Let the chicken rest for 5 minutes before slicing. For optimal results, ensure all vegetables are cut to similar sizes for even cooking.

If meal prepping, allow the dish to cool completely before portioning into containers. The cooked chicken and vegetables will keep well in the refrigerator for up to 4 days. To prevent the broccoli from becoming too soft during reheating, consider storing it separately and adding it just before serving.