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High-protein one dish chicken meal prep

Easy High-Protein Chicken Meal Prep Recipe: One Dish!

This recipe features lean chicken breast baked with a medley of vibrant vegetables in a single pan, offering a complete and balanced meal. Seasoned with aromatic herbs and spices, it delivers a satisfying and nutritious option perfect for busy weeknights or planned meal preparation.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Dinner, Main Dishes
Cuisine Mediterranean
Servings 4 people
Calories 350 kcal

Equipment

  • Large Baking Sheet: Essential for roasting the chicken and vegetables evenly.
  • Large Mixing Bowl: Used to toss the vegetables with seasonings.
  • Sharp Knife and Cutting Board: For chopping vegetables safely and efficiently.
  • Meat Thermometer: Ensures the chicken reaches a safe internal temperature.
  • Measuring Spoons and Cups: Needed for accurate seasoning and ingredient measurements.
  • Airtight Containers: Crucial for storing individual meal prep portions.

Ingredients
  

  • 4 boneless, skinless chicken breasts (about 6 oz each)
  • 1 large red bell pepper, chopped
  • 1 large yellow bell pepper, chopped
  • 1 medium red onion, chopped
  • 2 cups broccoli florets
  • 1 cup cherry tomatoes, halved
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Lemon wedges, for serving (optional)

Instructions
 

  • Step 1: Prepare the Chicken: Preheat oven to 400F (200C). Lightly grease a large baking sheet. Pat the chicken breasts dry with paper towels to ensure they roast instead of steam, developing a golden-brown exterior.
  • Step 2: Season the Vegetables: In a large bowl, toss the chopped bell peppers, red onion, broccoli florets, and cherry tomatoes with olive oil, minced garlic, oregano, basil, salt, and pepper. Ensure the vegetables are evenly coated with the oil and seasonings for optimal flavor and roasting.
  • Step 3: Arrange the Ingredients: Spread the seasoned vegetables evenly onto the prepared baking sheet. Place the chicken breasts on top of the vegetables, spacing them out to allow for even cooking.
  • Step 4: Roast the Chicken and Vegetables: Transfer the baking sheet to the preheated oven and roast for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. The internal temperature of the chicken should reach 165F (74C) when measured with a meat thermometer.
  • Step 5: Serve and Enjoy: Remove the baking sheet from the oven and let the dish rest for a few minutes before serving. Garnish with fresh herbs and serve with lemon wedges, if desired. Divide evenly into four servings for meal prep containers. Optional Tips: For added flavor, marinate the chicken breasts in lemon juice, garlic, and herbs for at least 30 minutes before roasting. Substitute vegetables based on seasonal availability or personal preference, such as zucchini, asparagus, or carrots. Add a sprinkle of Parmesan cheese during the last 5 minutes of cooking for a savory touch.

Notes

Serving Suggestions

This high-protein one-dish chicken meal prep is exceptionally versatile and can be served at various times and in diverse settings. It serves as an excellent option for a nutritious lunch, providing sustained energy throughout the afternoon. It can also be served as a convenient and healthy dinner, especially on busy weeknights. It pairs well with a side of quinoa, brown rice, or a simple salad for added nutritional value. Warming the meal in a microwave or oven prior to serving is recommended for optimal enjoyment. The dish can be presented as is or drizzled with a flavorful sauce, such as a balsamic glaze or a light vinaigrette, to enhance the overall sensory experience.

Storage Tips

Proper storage is crucial for maintaining the quality and safety of the prepared meals. Individual portions should be cooled completely before being transferred to airtight containers. Refrigeration at a temperature between 34F and 40F (1C and 4C) will preserve the freshness for up to four days. For extended storage, the meals can be frozen for up to two months. Thawing in the refrigerator overnight is recommended to maintain optimal texture and flavor. Labeling each container with the preparation date ensures that meals are consumed within the recommended timeframe, minimizing the risk of spoilage or foodborne illness.

Frequently Asked Questions

Question 1: Can other vegetables be used?
Answer: Yes, this recipe is highly adaptable. Seasonal vegetables or personal preferences can be substituted, but cooking times may need to be adjusted accordingly.
Question 2: How long can the prepared meals be stored in the refrigerator?
Answer: Properly stored in airtight containers, the meals can be safely refrigerated for up to four days.
Question 3: Is it possible to freeze the prepared meals?
Answer: Yes, the meals can be frozen for up to two months. It is best to thaw them in the refrigerator overnight before reheating.
Question 4: Can the chicken be marinated for added flavor?
Answer: Absolutely. Marinating the chicken for at least 30 minutes before cooking enhances the flavor. Lemon juice, herbs, and garlic are excellent choices for a marinade.
Keyword Chicken, easy dinner, Family Dinner, Gluten-Free