12 Chicken Breast Recipes for Weekly Prep

Studies show that 67% of meal preppers cite chicken breast as their primary protein, yet many struggle with variety and flavor fatigue. You're about to discover 12 foolproof chicken recipes that'll transform your weekly meal prep from mundane to crave-worthy. From classic lemon garlic to exotic sesame ginger, these recipes balance nutrition with bold flavors, while keeping prep time under 30 minutes. Let's explore how these versatile recipes can revolutionize your approach to healthy eating.

Classic Lemon Garlic Chicken Breast

Lemon garlic chicken breast is a timeless dish that combines the bright, citrusy notes of fresh lemon with the savory depth of garlic. This simple yet elegant preparation method ensures juicy, flavorful chicken that can be served as a main course or used in salads, sandwiches, and other dishes.

The key to perfecting this recipe lies in proper temperature control and timing. By allowing the chicken to come to room temperature before cooking and maintaining consistent heat throughout the process, you'll achieve a golden-brown exterior while keeping the interior moist and tender.

• 4 boneless, skinless chicken breasts
• 3 cloves garlic, minced
• 1 large lemon
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon dried oregano (optional)

Remove the chicken breasts from the refrigerator 20 minutes before cooking to bring them to room temperature. Meanwhile, mince the garlic and slice the lemon in half.

Pat the chicken breasts dry with paper towels and season both sides with salt and pepper. If the chicken breasts are very thick, butterfly them or pound them to an even thickness of about 1/2 inch.

Heat olive oil in a large skillet over medium-high heat. Once the oil is shimmering, add the minced garlic and cook for 30 seconds until fragrant, being careful not to let it brown.

Place the chicken breasts in the pan and cook for 5-7 minutes on the first side until golden brown. Flip the chicken breasts and continue cooking for another 5-7 minutes. During the last 2 minutes of cooking, squeeze the juice of half a lemon over the chicken.

The internal temperature should reach 165°F (74°C) when tested with a meat thermometer. Remove the chicken from the heat and let it rest for 5 minutes before slicing.

For optimal results, avoid moving the chicken around too much while cooking to achieve a proper golden crust. If preparing multiple batches, wipe the pan clean between each round and add fresh oil to prevent burnt garlic from affecting the flavor.

Store any leftover chicken in an airtight container in the refrigerator for up to 4 days, and reheat gently to maintain moisture.

Mediterranean Herb-Crusted Chicken

Mediterranean Herb-Crusted Chicken brings together the vibrant flavors of the Mediterranean region with a perfectly cooked chicken breast. The aromatic blend of herbs like oregano, thyme, and rosemary creates a flavorful crust that seals in moisture while providing a satisfying texture to each bite.

This dish transforms ordinary chicken breast into an elegant main course that pairs beautifully with roasted vegetables or a light salad. The herb crust not only adds flavor but also helps protect the chicken from drying out during cooking, resulting in juicy, tender meat that's full of Mediterranean character.

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 cup fresh breadcrumbs
• 2 teaspoons dried oregano
• 2 teaspoons dried thyme
• 1 teaspoon dried rosemary
• 3 cloves garlic, minced
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 tablespoon Dijon mustard
• 1 lemon, zested

Preheat the oven to 375°F (190°C). In a shallow bowl, combine the breadcrumbs, oregano, thyme, rosemary, minced garlic, lemon zest, salt, and pepper. Mix well to ensure the herbs are evenly distributed throughout the breadcrumb mixture.

Pat the chicken breasts dry with paper towels and brush each piece with Dijon mustard. Press each chicken breast into the herb-breadcrumb mixture, ensuring an even coating on all sides. Heat olive oil in an oven-safe skillet over medium-high heat.

Place the crusted chicken breasts in the hot skillet and sear for 3-4 minutes on each side until golden brown. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). Let the chicken rest for 5 minutes before serving to allow the juices to redistribute.

For optimal results, ensure your breadcrumbs are fresh and dry to achieve a crispy crust. If using larger chicken breasts, butterfly them or pound them to an even thickness of about 1/2 inch to ensure even cooking and prevent the crust from burning before the chicken is fully cooked.

The herb crust can be prepared in advance and stored in an airtight container for up to a week, making weeknight dinner preparation more convenient.

Asian-Style Sesame Ginger Chicken

Sesame ginger chicken breast combines the aromatic flavors of Eastern cuisine with lean, protein-rich chicken. The combination of soy sauce, sesame oil, and fresh ginger creates a savory umami base that perfectly complements the tender meat while keeping it moist throughout the cooking process.

This recipe transforms ordinary chicken breast into an exciting Asian-inspired dish that pairs perfectly with steamed rice or stir-fried vegetables. The marinade not only adds flavor but also helps tenderize the meat, ensuring a juicy result that can be enjoyed immediately or used in meal prep for the week ahead.

• 4 boneless, skinless chicken breasts
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons rice vinegar
• 2 tablespoons honey
• 2 tablespoons fresh ginger, minced
• 3 cloves garlic, minced
• 2 green onions, chopped
• 1 tablespoon sesame seeds
• 1/2 teaspoon black pepper

In a medium bowl, combine soy sauce, sesame oil, rice vinegar, honey, minced ginger, and garlic to create the marinade. Place chicken breasts in a shallow dish or zip-top bag and pour the marinade over them. Ensure all pieces are well-coated and refrigerate for at least 30 minutes, or up to 4 hours for more intense flavor.

Remove chicken from refrigerator 20 minutes before cooking to allow it to come to room temperature. Heat a large skillet over medium-high heat. Remove chicken from marinade, allowing excess to drip off. Place chicken in the hot pan and cook for 6-7 minutes on each side, or until golden brown and cooked through. Reserve the marinade for later use.

While the chicken is cooking, pour the reserved marinade into a small saucepan and bring to a boil. Reduce heat and simmer for 3-4 minutes until slightly thickened. Once chicken is done, transfer to a cutting board and let rest for 5 minutes. Slice chicken against the grain, drizzle with the reduced marinade, and garnish with chopped green onions and sesame seeds.

For best results, choose chicken breasts of similar size and thickness, or pound them to an even thickness before marinating. If the chicken browns too quickly, reduce heat to medium to prevent burning while ensuring the interior cooks completely.

The finished dish can be stored in an airtight container in the refrigerator for up to 4 days, making it an excellent option for meal planning.

Southwest Spiced Grilled Chicken

Southwest Spiced Grilled Chicken brings the vibrant flavors of the American Southwest to a lean protein dish. The combination of chili powder, cumin, and smoked paprika creates a robust and aromatic crust on the chicken, while lime juice adds brightness and helps tenderize the meat.

This recipe transforms ordinary chicken breasts into a flavorful main course that pairs perfectly with rice, beans, or fresh vegetables. The dry rub penetrates the meat during a brief marination period, ensuring that each bite delivers a perfect balance of southwestern spices.

• 4 boneless, skinless chicken breasts
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 tablespoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon oregano
• 1 lime
• 2 tablespoons olive oil
• 1 teaspoon salt
• ½ teaspoon black pepper

In a small bowl, combine chili powder, cumin, smoked paprika, garlic powder, onion powder, oregano, salt, and pepper. Pat the chicken breasts dry with paper towels, then drizzle with olive oil. Coat each piece thoroughly with the spice mixture, pressing gently to help the seasonings adhere to the meat.

Let the chicken marinate at room temperature for 20-30 minutes.

Preheat your grill to medium-high heat (around 375-400°F). Clean and oil the grates to prevent sticking. Place the chicken breasts on the grill and cook for 6-7 minutes on each side, or until the internal temperature reaches 165°F at the thickest part. During the last minute of cooking, squeeze fresh lime juice over the chicken.

Remove the chicken from the grill and let it rest on a cutting board for 5-10 minutes before slicing. This resting period allows the juices to redistribute throughout the meat, ensuring maximum juiciness.

For optimal results, choose chicken breasts of similar size and thickness, or pound them to an even thickness before seasoning. If cooking indoors, a grill pan or cast-iron skillet can be used instead of an outdoor grill.

The chicken can be marinated for up to 8 hours in the refrigerator for more intense flavor, but avoid marinating longer as the lime juice can begin to break down the meat's texture.

Creamy Pesto Chicken Breast

Creamy Pesto Chicken Breast adds a luxurious twist to classic chicken dishes by combining the rich, herbaceous flavors of basil pesto with smooth heavy cream. This Italian-inspired recipe transforms ordinary chicken breasts into a restaurant-quality meal that's perfect for both weeknight dinners and special occasions.

The key to this dish lies in creating a perfectly balanced sauce that coats the chicken without overwhelming it. The pesto provides layers of flavor from fresh basil, garlic, pine nuts, and Parmesan cheese, while the cream adds a silky texture that helps keep the chicken moist and tender throughout the cooking process.

• 4 boneless, skinless chicken breasts
• 1/2 cup basil pesto
• 1 cup heavy cream
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• 1 cup chicken broth
• 1/2 cup grated Parmesan cheese
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon butter

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

In the same skillet, add butter and minced garlic, cooking until fragrant, about 1 minute. Pour in chicken broth and scrape up any browned bits from the bottom of the pan. Add heavy cream and pesto, stirring to combine.

Bring the sauce to a gentle simmer and add Parmesan cheese, stirring until melted and smooth.

Return the chicken breasts to the pan, reduce heat to medium-low, and let them simmer in the sauce for 5-7 minutes, or until the chicken is cooked through and the sauce has thickened. Occasionally spoon the sauce over the chicken while it cooks.

For best results, use high-quality pesto and fresh Parmesan cheese. If the sauce becomes too thick, thin it with additional chicken broth.

The chicken can be served over pasta, rice, or with roasted vegetables, and any leftover sauce makes an excellent pasta coating. Store in an airtight container in the refrigerator for up to 3 days.

Honey Mustard Baked Chicken

Honey mustard baked chicken combines the sweet richness of honey with the tangy kick of Dijon mustard, creating a perfect balance of flavors that complement the lean chicken breast. This oven-baked method ensures the meat stays moist while developing a flavorful glaze on the outside.

The dish requires minimal hands-on preparation time, making it ideal for busy weeknight dinners or meal prep. As the chicken bakes, the honey caramelizes slightly, creating a delicious coating that locks in the natural juices of the meat while infusing it with the signature honey mustard taste.

• 4 boneless, skinless chicken breasts
• 1/4 cup Dijon mustard
• 1/4 cup honey
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 teaspoon paprika

Preheat the oven to 375°F (190°C). In a medium bowl, whisk together honey, Dijon mustard, olive oil, minced garlic, thyme, salt, pepper, and paprika until well combined.

Pat the chicken breasts dry with paper towels and place them in a baking dish. Pour the honey mustard mixture over the chicken breasts, ensuring each piece is well coated. For extra flavor, lift the chicken breasts slightly to allow some of the sauce to flow underneath.

Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

Halfway through cooking, baste the chicken with the pan juices to keep the meat moist and help develop a more intense flavor. Once done, let the chicken rest for 5-10 minutes before serving to allow the juices to redistribute throughout the meat.

For best results, choose chicken breasts of similar size and thickness to ensure even cooking. If the breasts are particularly thick, consider butterflying them or gently pounding them to an even thickness.

The honey in this recipe can cause the exterior to brown quickly, so keep an eye on the chicken during the last few minutes of cooking to prevent burning. Leftover chicken can be stored in an airtight container in the refrigerator for up to 4 days.

Buffalo Ranch Chicken Breast

Buffalo Ranch Chicken Breast combines the bold, spicy kick of buffalo sauce with the cool, creamy flavors of ranch seasoning. This protein-packed dish delivers a perfect balance of heat and herb-seasoned comfort that's become a modern American favorite.

The beauty of this recipe lies in its simplicity and adaptability. While traditional buffalo chicken is often fried, this healthier baked version maintains the signature flavors while keeping the chicken tender and juicy. The ranch seasoning is incorporated directly into the coating, ensuring every bite delivers the complete flavor profile.

• 4 boneless, skinless chicken breasts
• 1/2 cup buffalo sauce
• 2 tablespoons ranch seasoning mix
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• Additional buffalo sauce for serving
• Ranch dressing for serving

Preheat the oven to 375°F (190°C). In a bowl, combine the ranch seasoning, garlic powder, black pepper, and salt. Pat the chicken breasts dry with paper towels, then rub them with olive oil. Coat each piece thoroughly with the seasoning mixture, ensuring even coverage.

Place the seasoned chicken breasts in a baking dish and bake for 25-30 minutes, or until the internal temperature reaches 165°F (74°C). During the last 5 minutes of cooking, brush the chicken with buffalo sauce. Once done, remove from the oven and let rest for 5 minutes.

After resting, brush with additional buffalo sauce if desired. Serve hot with a side of ranch dressing and extra buffalo sauce for those who want more heat.

For optimal results, choose chicken breasts of similar size and thickness, or pound them to an even thickness before cooking. The chicken can be marinated in buffalo sauce for up to 4 hours before cooking for enhanced flavor, though this step is optional.

When reheating leftovers, add a splash of buffalo sauce to maintain moisture and flavor.

Greek Yogurt Marinated Chicken

Greek yogurt serves as an excellent marinade base for chicken breast, creating a tender and juicy result while adding a subtle tangy flavor. The natural enzymes and lactic acid in the yogurt help break down the protein structures, resulting in meat that's notably more tender than traditional marinades.

This marinade combines thick Greek yogurt with Mediterranean herbs and spices, creating a flavorful coating that helps seal in moisture during cooking. The yogurt also creates a protective barrier that prevents the chicken from drying out on the grill or in the pan, making it nearly impossible to overcook the meat.

• 4 boneless, skinless chicken breasts
• 1 cup plain Greek yogurt
• 3 cloves garlic, minced
• 1 lemon, juiced
• 2 tablespoons olive oil
• 1 tablespoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika

In a large bowl, combine Greek yogurt, minced garlic, lemon juice, olive oil, and all dried herbs and spices. Whisk until the marinade is smooth and evenly combined.

Place chicken breasts in the marinade, making sure each piece is well-coated. Cover the bowl with plastic wrap and refrigerate for at least 3 hours, or ideally overnight.

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

Remove the chicken from the marinade, gently wiping off excess yogurt mixture, but don't rinse. For grilling, cook the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). If using a skillet, cook for 5-7 minutes per side until golden brown and cooked through.

Let the chicken rest for 5-10 minutes before slicing to allow the juices to redistribute. For best results, avoid using non-fat Greek yogurt as the higher fat content in full-fat or 2% yogurt helps keep the chicken moist during cooking.

If cooking indoors, ensure proper ventilation as the yogurt marinade can create some smoke when it hits the hot pan. The cooked chicken can be stored in an airtight container in the refrigerator for up to 4 days.

Teriyaki Glazed Chicken Breast

Teriyaki chicken breast combines the savory-sweet flavors of traditional Japanese cuisine with the lean protein of chicken breast. The signature glaze creates a beautiful caramelized exterior while keeping the meat tender and juicy on the inside, making it an excellent choice for both family dinners and meal preparation.

The key to perfect teriyaki chicken lies in the balance of the sauce ingredients and the proper cooking technique. The combination of soy sauce, mirin, sake, and sugar creates that characteristic teriyaki flavor, while ensuring the chicken doesn't dry out during the glazing process is crucial for the final result.

• 4 boneless, skinless chicken breasts
• 1/2 cup soy sauce
• 1/4 cup mirin
• 1/4 cup sake
• 3 tablespoons brown sugar
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons vegetable oil
• Sesame seeds for garnish
• Green onions, chopped for garnish

Begin by combining soy sauce, mirin, sake, brown sugar, minced garlic, and grated ginger in a bowl. Mix well until the sugar dissolves completely. Reserve half of the sauce for later use, and marinate the chicken breasts in the remaining sauce for 30 minutes to 2 hours in the refrigerator.

Remove the chicken from the marinade and pat dry with paper towels. Heat vegetable oil in a large skillet over medium-high heat. Place the chicken breasts in the pan and cook for 5-6 minutes on each side until golden brown and nearly cooked through.

Pour the reserved teriyaki sauce over the chicken and continue cooking for 2-3 minutes, continuously basting the chicken with the sauce as it reduces and thickens. The sauce should coat the chicken with a glossy glaze. Remove from heat when the internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes before slicing.

Garnish with sesame seeds and chopped green onions. For optimal results, ensure chicken breasts are of even thickness by butterflying or pounding them before marinating. When cooking, avoid moving the chicken too frequently in the pan to achieve better caramelization.

The sauce can be made in advance and stored in an airtight container in the refrigerator for up to a week, making meal prep more convenient.

Cajun Blackened Chicken

Cajun blackened chicken is a vibrant and spicy dish that originated in Louisiana, featuring a bold blend of herbs and spices that create a distinctive dark crust when cooked at high heat. The blackening technique, popularized by Chef Paul Prudhomme, involves coating the chicken in spices and cooking it in a super-heated cast iron skillet until the exterior develops a flavorful, charred crust while maintaining a juicy interior.

The key to successful blackened chicken lies in the balance of the Cajun seasoning and proper cooking temperature. While traditional blackening was done with fish, chicken breasts have become a popular alternative, offering a lean protein option that stands up well to the intense cooking method and robust spices.

• 4 boneless, skinless chicken breasts
• 2 tablespoons paprika
• 1 tablespoon dried oregano
• 1 tablespoon dried thyme
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 teaspoon cayenne pepper
• 1 teaspoon black pepper
• 1 teaspoon salt
• 4 tablespoons unsalted butter, melted

Start by bringing the chicken breasts to room temperature and patting them dry with paper towels. If the breasts are uneven in thickness, pound them between two sheets of plastic wrap until they reach an even thickness of about 1/2 inch. This ensures uniform cooking and prevents the thicker parts from remaining raw while the thinner sections overcook.

In a small bowl, combine all the dry spices to create the Cajun seasoning blend. Brush each chicken breast with melted butter, then coat generously with the seasoning mixture on both sides, pressing the spices into the meat to ensure they adhere well.

Place a cast-iron skillet over high heat until it begins to smoke slightly.

Place the seasoned chicken breasts in the hot skillet and cook for 4-5 minutes on each side, or until the exterior is deeply browned (almost black) and the internal temperature reaches 165°F (74°C). Avoid moving the chicken while it cooks to allow the crust to form properly.

Once done, remove from the skillet and let rest for 5 minutes before slicing.

For best results, open windows or ensure good ventilation while cooking, as the blackening process can create smoke. Consider preparing this dish outdoors if possible. The same seasoning blend can be stored in an airtight container for future use, and the heat level can be adjusted by varying the amount of cayenne pepper used.

Balsamic Herb Chicken

Balsamic Herb Chicken combines the rich, complex sweetness of balsamic vinegar with aromatic fresh herbs to create a dish that's both sophisticated and easy to prepare. The vinegar reduces during cooking to form a glossy glaze that coats the chicken breasts, while herbs like rosemary and thyme infuse the meat with their essential oils.

When selecting chicken breasts for this recipe, choose pieces of similar size to ensure even cooking. The balsamic reduction sauce not only flavors the chicken but also helps keep the meat moist during cooking, resulting in tender, juicy chicken breasts that pair well with various side dishes.

• 4 boneless, skinless chicken breasts
• 1/2 cup balsamic vinegar
• 3 tablespoons olive oil
• 2 sprigs fresh rosemary
• 4 sprigs fresh thyme
• 4 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon honey

Season chicken breasts with salt and pepper on both sides. In a large bowl, combine balsamic vinegar, olive oil, minced garlic, and honey. Add the chicken breasts to the mixture and coat thoroughly. Let marinate for 30 minutes at room temperature, or up to 4 hours in the refrigerator.

Heat a large skillet over medium-high heat. Remove chicken from marinade, reserving the liquid. Place chicken breasts in the hot pan and add the fresh herb sprigs. Cook for 6-7 minutes on each side until golden brown.

Pour the reserved marinade into the pan and reduce heat to medium-low. Allow the sauce to simmer and reduce around the chicken for 5-7 minutes, occasionally spooning the sauce over the breasts. The chicken is done when it reaches an internal temperature of 165°F (74°C) and the sauce has thickened to a syrupy consistency.

Remove the herb sprigs before serving. For the best results, avoid moving the chicken frequently while cooking to achieve a proper sear. If the balsamic sauce begins to reduce too quickly, add 2-3 tablespoons of chicken broth or water to prevent burning.

The finished dish can be stored in an airtight container in the refrigerator for up to 3 days, though the sauce may need to be thinned slightly when reheating.

Sweet and Smoky BBQ Chicken

Chicken breast transforms into a delectable main dish when enhanced with the rich, complex flavors of homemade barbecue sauce. The combination of sweet brown sugar, smoky paprika, and tangy apple cider vinegar creates a caramelized exterior while keeping the interior tender and juicy.

This recipe strikes the perfect balance between sweet and smoky flavors, making it ideal for both indoor and outdoor cooking. The chicken can be prepared on a grill or in a grill pan, allowing year-round enjoyment of this classic American dish.

• 4 boneless, skinless chicken breasts
• 1/2 cup brown sugar
• 2 tablespoons smoked paprika
• 2 tablespoons garlic powder
• 1 tablespoon onion powder
• 1 teaspoon black pepper
• 1 teaspoon kosher salt
• 1/4 cup apple cider vinegar
• 1/3 cup ketchup
• 2 tablespoons olive oil
• 1 tablespoon Worcestershire sauce

Begin by mixing the brown sugar, smoked paprika, garlic powder, onion powder, black pepper, and salt in a bowl. Pat the chicken breasts dry with paper towels and rub them generously with the spice mixture, reserving about 3 tablespoons for the sauce. Let the chicken marinate at room temperature for 20 minutes.

In a small saucepan, combine the reserved spice mixture with apple cider vinegar, ketchup, and Worcestershire sauce. Simmer over low heat for 10 minutes, stirring occasionally until the sauce thickens slightly. Remove from heat and set aside.

Heat a grill or grill pan to medium-high heat. Brush the chicken with olive oil and place on the hot grill. Cook for 6-7 minutes on each side, basting with the prepared sauce during the last 5 minutes of cooking. The chicken is done when it reaches an internal temperature of 165°F (74°C).

For optimal results, avoid repeatedly flipping the chicken and only turn it once during cooking. If the sauce begins to burn, reduce heat slightly or move chicken to a cooler part of the grill. Let the chicken rest for 5-10 minutes before slicing to retain its juices, and serve with the remaining sauce on the side.