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27 Chicken Meal Prep Ideas

Have some extra chicken in your fridge? Then, it’s time to plan the week ahead and meal prep with these chicken meal prep ideas!

Whether spicy, herbed, garlicky, or exotic. This article has it all! Chicken in rice bowls, veggie combos, or plain juicy breasts.

Choose one from these filling and delicious chicken meal prep recipes. And make your lunch break exciting!

Meal Prep Recipes with Chicken

1. Chicken Burrito Bowls Meal Prep

chicken burrito bowls meal prep


Chicken burrito bowls bursting with flavor! Rich in yummy protein, fiber, and exciting colors, too.

The dish includes beans, tomatoes, lettuce, arugula, and corn. And it is served over seasoned rice.

To save up some time, you can even use pre-cooked chicken. This 30-minute healthy chicken dish makes the perfect Mexican night indulgence!

Per Serving:

• Calories: 520

• Fats: 13g

• Protein: 37g

• Carbs: 64g

• Fiber: 9.5g

• Sugar: 4.2g

2. Orange Chicken Meal Prep

orange chicken meal prep


Fruity, juicy, and satisfyingly sweet. This chicken meal prep dish combines orange flavors, broccoli, and rice.

And yes, it is as healthy and filling as it sounds!

Cubed chicken works best, but you can also use shredded, leftover meat, too.

It comes together in 35 minutes and will please four people.

Per Serving:

• Calories: 662

• Fats: 15g

• Protein: 62g

• Carbs: 71g

• Fiber: 6.1g

• Sugar: 21g

3. Teriyaki Chicken Meal Prep

teriyaki chicken meal prep


A fan of Teriyaki chicken? Then you’ll love this high protein meal prep!

Glazed skinless breasts paired with broccoli and rice. A dairy-free lunch that is filling, nutritious, and easy to make.

The sauce is loaded with ginger and garlic. Which gives nice flavors to the chicken. Garnished with sesame seeds, it’s even more exciting.

Per Serving:

• Calories: 653

• Fats: 20g

• Protein: 51g

• Carbs: 68g

• Fiber: 2.4g

• Sugar: 23g

4. Spicy Pineapple Chicken Meal Prep

spicy pineapple chicken meal prep


Another delicious chicken lunch. But with a sweet and chili kick!

This dish includes pineapples and jalapenos. The most delicious part, though? The spicy and fruity chicken marinade.

An Asian-inspired stir-fry that’s very simple to make.

Pair with some fluffy rice. And enjoy your lunch break!

Per Serving:

• Calories: 324

• Fats: 10g

• Protein: 31g

• Carbs: 29g

• Fiber: 1.8g

• Sugar: 23g

5. Honey Garlic Chicken Meal Prep

honey garlic chicken meal prep


A sweet and sour chicken dish that I’m sure you’ll love!

This recipe uses skinless and boneless chicken thighs. And cooks them in a honey, garlic, and soy sauce glaze.

It also features brown rice. Making it super nutritious and filling.

It only takes 25 minutes to make – ideal for meal prep.

Per Serving:

• Calories: 803

• Fats: 23g

• Protein: 47g

• Carbs: 105g

• Fiber: 4.1g

• Sugar: 26g

6. Chicken Salad Meal Prep

chicken salad meal prep


Say goodbye to boring lunch salads! Because this vibrant dish will make you look forward to your lunch!

Chicken is paired with avocado, lettuce, tomatoes, cucumbers, and greens. The best part? The dill-packed Dijon dressing will make you lick your fingers.

Crunchy, healthy, and super convenient to make.

Per Serving:

• Calories: 597

• Fats: 31g

• Protein: 55g

• Carbs: 26g

• Fiber: 5.9g

• Sugar: 17g

7. Chicken with Broccoli, Beets, and Farro Salad

chicken with broccoli, beets and farro salad


If you’re all about exciting flavors, this dish is for you!

It has oranges, broccoli, beets, farro, and onions. Plus, a garlicky parsley dressing to round out everything.

The salad is not only nutritious and refreshing. But it also brings a powerful nutritious kick, too.

Per Serving:

• Calories: 715

• Fats: 27g

• Protein: 55g

• Carbs: 67g

• Fiber: 12g

• Sugar: 17g

8. Mexican Meal Prep Bowls with Cauliflower Rice

Mexican meal prep bowls with cauliflower rice


This dish has everything but carbs! Yummy flavors, great texture, and lots of nutrients. And it is surprisingly filling, too.

It combines shredded chicken, cauliflower rice, arugula, and avocados.

If you like your lunch straight out of the fridge, this recipe will satisfy you. As it is best eaten cold!

Per Serving:

• Calories: 406

• Fats: 17g

• Protein: 48g

• Carbs: 17g

• Fiber: 8g

• Sugar: 6.2g

9. Lemon Chicken with Veggies Meal Prep

lemon chicken with veggies meal prep


Lemon-flavored chicken served with a generous portion of veggies.

This dish is nutritious and naturally sweet. And just perfect for your lunch box!

The chicken is marinated and smothered in flavors. It pairs with baked sweet potatoes and broccoli. Plus, it also includes a side of fresh tomatoes.

Per Serving:

• Calories: 500

• Fats: 23g

• Protein: 40g

• Carbs: 35g

• Fiber: 7.3g

• Sugar: 11g

10. Baked Herb Chicken Breasts with Couscous Meal Prep

baked herb chicken breast and couscous meal prep


Herbed. Juicy. And packed up with protein! This baked chicken breast dish is to die for. Literally.

It comes with a side of couscous. Plus, baked zucchini, onions, and peppers. And it is as healthy and colorful as it sounds.

It is also loaded with parsley. Which is why it’s so incredibly refreshing.

Per Serving:

• Calories: 633

• Fats: 17g

• Protein: 61g

• Carbs: 56g

• Fiber: 7.5g

• Sugar: 9.7g

11. Salsa Shredded Chicken Meal Prep Bowls

salsa shredded chicken bowls meal prep


Shredded chicken is so versatile. But this salsa version will be your go-to chicken recipe.

Because it is loaded with peppers and cauliflower rice. And it has enough protein to keep you energized until dinner.

This cheap lunch recipe uses mild salsa sauce. Feeling ambitious? Try it even spicier!

Per Serving:

• Calories: 554

• Fats: 16g

• Protein: 62g

• Carbs: 46g

• Fiber: 14g

• Sugar: 21g

12. One-Pan Chicken Legs with Chickpeas and Quinoa

one pan chicken legs, chickpeas and quinoa


Well-seasoned chicken legs. Chickpeas. Quinoa. And super exciting flavors!

This lovely dish includes dried cranberries. And it’s bursting with warm flavors such as cinnamon, turmeric, and coriander.

It is served with fresh herbs and cherry tomatoes. And it is a healthy, filling, and affordable dish you have to try.

Per Serving:

• Calories: 932

• Fats: 46g

• Protein: 54g

• Carbs: 79g

• Fiber: 14g

• Sugar: 19g

13. Instant Pot Spicy Chicken with Quinoa

instant pot spicy chicken and quinoa


Made in the Instant Pot, this dish is quick and hassle-free. It takes only 25 minutes to make. And it serves three very generous portions.

It combines chicken, quinoa, peppers, and beans. And it’s rich in fiber and protein.

The key ingredient is mild salsa. It completely transforms the dish and gives it a nice kick.

Per Serving:

• Calories: 767

• Fats: 11g

• Protein: 65g

• Carbs: 104g

• Fiber: 30g

• Sugar: 12g

14. Harissa Chicken Rice Bowl

harissa chicken rice bowl


This recipe uses shredded chicken, frozen pre-cooked rice, and broccoli. So, a lot of shortcuts for convenience.

You simply measure out everything. Then freeze for later use.

Harissa and hummus give this dish flavor and spiciness that your palate will enjoy.

All in all, this chicken bowl is a must-try!

Per Serving:

• Calories: 366

• Fats: 10g

• Protein: 35g

• Carbs: 33g

• Fiber: 6g

• Sugar: 3g

15. Jerk Chicken Meal Prep Bowls

jerk chicken meal prep bowl


Whether for dinner or lunch, these jerk bowls are sure to satisfy!

Chicken with beans, rice, and pineapple, seasoned with Jamaican Jerk flavors. Plus, combine with onions and cilantro. How yummy does that sound?

Ready in just 30 minutes, this has to be the best meal prep idea ever.

Per Serving:

• Calories: 319

• Fats: 4g

• Protein: 42g

• Carbs: 26g

• Fiber: 6g

• Sugar: 8g

16. Curried Chicken Salad Meal Prep

curried chicken salad meal prep


This recipe makes one full snack pack. Because it has meat and veggies. But also fruit and crackers, too.

Chicken is mixed with yogurt, pistachios, cranberries, celery, onions, and yummy spices. Then paired with crackers, lettuce, tomatoes, and sliced strawberries.

If you don’t have berries, don’t worry. Use another fresh fruit instead in this high protein salad.

Per Serving:

• Calories: 595

• Fats: 32g

• Protein: 53g

• Carbs: 22g

• Fiber: 1g

• Sugar: 17g

17. Buffalo Chicken Rice Bowl

buffalo chicken rice bowl


Chicken with rice and veggies in creamy buffalo and ranch sauce. Yum!

This meal prep dish is rich in protein and other nutrients. But it doesn’t lack flavor, either.

In fact, it is so delicious that you’ll make it your regular.

It also pairs carrots, cucumbers, tomatoes, and green onions.

Per Serving:

• Calories: 415

• Fats: 8g

• Protein: 43g

• Carbs: 41g

• Fiber: 6g

• Sugar: 9g

18. Meal Prep Sweet and Sour Chicken

meal prep sweet and sour chicken


Craving Chinese food? Then, this meal prep recipe belongs in your recipe folder.

Sweet and sour chicken with tender veggies for the win!

The sauce uses pineapple juice, soy sauce, ginger, honey, and vinegar. And it makes the chicken finger-licking good.

This comes together in 40 minutes, and it is best if served with fluffy rice.

Per Serving:

• Calories: 448

• Fats: 8g

• Protein: 51g

• Carbs: 42g

• Fiber: 2g

• Sugar: 35g

19. Korean Chicken Meal Prep

Korean chicken meal prep


Say no to boring chicken recipes! This exciting dish will make you fall in love with meal-prepping in an instant!

This Korean-inspired dish uses soy sauce, pear juice, gochujang, and garlic. It is paired with fluffy rice and snap peas.

A rounded and delicious dish, perfect for hassle-free lunch or dinner.

Per Serving:

• Calories: 588

• Fats: 17g

• Protein: 49g

• Carbs: 57g

• Fiber: 1g

• Sugar: 8g

20. Meal Prep Butter Chicken

meal prep butter chicken


This butter chicken in a creamy curried sauce will make you look forward to your lunch break!

It features butter, yogurt, Garam masala, tomato paste, curry, and coconut milk. And tons of other Indian flavors.

It is best to serve this with rice. But steamed veggies can be a decent side, too.

Meal prepping is one of the best ways to eat healthy in college!

Per Serving:

• Calories: 711

• Fats: 31g

• Protein: 53g

• Carbs: 55g

• Fiber: 5g

• Sugar: 8g

21. Greek Chicken Meal Prep

Greek chicken meal prep


A one-pan dish consisting of chicken breast, veggies, and feta cheese. Plus, yummy Greek flavors.

The recipe uses zucchini, tomatoes, and onions. But peppers will also work pretty well.

It is flavored with dill, oregano, and garlic. But it’s the balsamic glaze that makes the flavor really pop.

Per Serving:

• Calories: 309

• Fats: 16.9g

• Protein: 26g

• Carbs: 12.4g

• Fiber: 2.1g

• Sugar: 8.5g

22. Pulled Buffalo Chicken Meal Prep

pulled buffalo chicken meal prep


Shredded Buffalo chicken with rice and roasted cauliflower. This dish is flavorful, nutritious, and filling. And it is very easy to whip up, too.

It uses a touch of hot sauce, yummy spices, lime, and honey.

The method here is slow cooking. But you can make this on the stove, too.

Per Serving:

• Calories: 411

• Fats: 16g

• Protein: 30g

• Carbs: 39g

• Fiber: 5g

• Sugar: 13g

23. Tex-Mex Chicken Meal Prep Bowls

Tex Mex chicken meal prep bowl


Sauteed chicken and veggies are paired with rice and black beans.

This Tex-Mex bowl is packed with zucchini, onions, peppers, and corn. And it uses Taco seasoning for flavor.

It also comes together in 35 minutes. So, it is an easy and pretty convenient recipe to have on hand.

Per Serving:

• Calories: 566

• Fats: 16g

• Protein: 37g

• Carbs: 70g

• Fiber: 12g

• Sugar: 4g

24. Thai Chicken Lunch

Thai chicken lunch


If you’re looking for a flavorful but super healthy lunch, this is it. Creamy chicken breasts paired with shredded veggies and rice.

The chicken is first marinated in soy sauce and sriracha. And then smothered in a sweet and spicy peanut butter sauce.

The bowl also packs cabbage, carrots, and peanuts. Which is excitingly crunchy!

Per Serving:

• Calories: 423

• Fats: 8g

• Protein: 32g

• Carbs: 54g

• Fiber: 4g

• Sugar: 10g

25. Chicken Meal Prep with Brown Rice

chicken meal prep bowl with brown rice


Fixed in just 30 minutes, this dish qualifies for a busy weeknight meal. But it’s even better if meal-prepped in advance!

Buttery chicken is paired with broccoli, zucchini, tomatoes, and garlic. Plus, lemons and cilantro for incredible freshness.

There is also a side of brown rice to make it more filling.

Per Serving:

• Calories: 882

• Fats: 24g

• Protein: 66g

• Carbs: 108g

• Fiber: 16g

• Sugar: 10g

26. Creamy Chicken Marsala Meal Prep

creamy chicken marsala meal prep


Pan-seared chicken, smothered in a buttery and creamy marsala sauce with mushrooms.

This dish looks and tastes like it came straight from a 5-star restaurant. And it will definitely satisfy everyone. And it takes just 30 minutes to make.

If meal-prepping, pair it with some rice and steamed greens on the side.

Per Serving:

• Calories: 420

• Fats: 24.9g

• Protein: 35.6g

• Carbs: 9.7g

• Fiber: 1.5g

• Sugar: 1.4g

27. Chicken and Hummus Meal Prep

chicken and hummus meal prep


This recipe is a classic lunchbox meal!

It combines sliced chicken thighs, hummus, and a side of mini pita bread.

If you don’t have thighs, you can just season chicken breast, cook it on the stove, and slice it up. Heck, you can even use shredded leftover meat.

Yup, it’s that simple!

Per Serving:

• Calories: 491

• Fats: 17g

• Protein: 43g

• Carbs: 43g

• Fiber: 7g

• Sugar: 4g