Are you tired of feeling stuck in a diet rut? Do you struggle to come up with new and exciting recipe ideas that will help you reach your weight loss goals? Look no further! In this article, we’ll be sharing 20 healthy chicken breast meal prep recipes that are perfect for anyone looking to get on the path to a slimmer, healthier version of themselves. From classic grilled chicken breasts with steamed broccoli to creative salads and international-inspired dishes, these recipes are sure to inspire and delight.
Whether you’re a busy professional looking for quick and easy meals to take on-the-go or a health-conscious foodie seeking new ways to incorporate more protein into your diet, we’ve got you covered. And the best part? All of these recipes can be easily adapted to suit your dietary needs and preferences, making them perfect for anyone who wants to prioritize their health and wellbeing.
So what are you waiting for? Let’s dive in and explore 20 healthy chicken breast meal prep recipes that will help you achieve your weight loss goals and enjoy a lifetime of delicious and nutritious meals!
Grilled Lemon Herb Chicken Breast with Steamed Broccoli
Elevate your dinner game with this refreshing and flavorful recipe that combines the brightness of lemon, the earthiness of herbs, and the simplicity of grilled chicken. Perfect for a weeknight meal or a weekend gathering.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh rosemary
– 1 tsp garlic powder
– Salt and pepper to taste
– 4 cups broccoli florets
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, garlic powder, salt, and pepper.
3. Place chicken breasts in the marinade and let it sit for at least 30 minutes or up to 2 hours.
4. Grill chicken for 5-6 minutes per side or until cooked through.
5. Meanwhile, steam broccoli florets in a steamer basket over boiling water for 3-5 minutes or until tender.
6. Serve grilled chicken with steamed broccoli and enjoy!
Cooking Time: 15-20 minutes
Baked Garlic Parmesan Chicken Breast with Quinoa
A flavorful and nutritious dish that combines the richness of parmesan cheese with the savory goodness of garlic, all wrapped up in a crispy chicken breast served atop a bed of quinoa.
Ingredients:
– 4 boneless, skinless chicken breasts
– 3 cloves of garlic, minced
– 1 cup breadcrumbs
– 1/2 cup grated parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 cup cooked quinoa
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together minced garlic and breadcrumbs.
3. Season chicken breasts with salt and pepper.
4. Dip each chicken breast in the garlic-breadcrumb mixture, pressing gently to adhere.
5. Place chicken breasts on a baking sheet lined with parchment paper.
6. Drizzle with olive oil and sprinkle with parmesan cheese.
7. Bake for 20-25 minutes or until cooked through.
8. Serve hot atop quinoa.
Cooking Time: 20-25 minutes
Spicy Southwest Chicken Breast Salad
Experience the bold flavors of the American Southwest with this spicy and refreshing salad recipe! Succulent chicken breast is paired with crunchy vegetables, tangy dressing, and a hint of heat.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup lime juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– Salt and pepper to taste
– 4 cups mixed greens (arugula, spinach, etc.)
– 1 cup diced red bell pepper
– 1 cup diced cucumber
– 1 avocado, diced
– Crumbled queso fresco or feta cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a small bowl, whisk together lime juice, olive oil, garlic, cumin, smoked paprika, and cayenne pepper.
3. Place chicken breasts in a baking dish and brush with the marinade.
4. Season with salt and pepper to taste.
5. Bake for 25-30 minutes or until cooked through.
6. Chop cooked chicken into bite-sized pieces.
7. In a large bowl, combine mixed greens, red bell pepper, cucumber, and avocado.
8. Top with chopped chicken and crumbled queso fresco (if using).
9. Serve immediately.
Cooking Time: 25-30 minutes
Teriyaki Chicken Breast Stir-Fry with Brown Rice
Savor the sweet and savory flavors of this classic Japanese-inspired dish, featuring tender chicken breast stir-fried to perfection in a sticky teriyaki sauce, served over fluffy brown rice.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup brown rice
– 2 tablespoons vegetable oil
– 1/4 cup teriyaki sauce (homemade or store-bought)
– 1 cup mixed bell peppers (any color)
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Cook the brown rice according to package instructions.
2. In a large skillet or wok, heat 1 tablespoon of oil over medium-high heat.
3. Add chicken breasts and cook for 5-6 minutes per side, or until cooked through. Transfer to a plate and set aside.
4. In the same pan, add remaining 1 tablespoon of oil and sauté mixed bell peppers and garlic until tender.
5. Pour in teriyaki sauce and stir to combine with the vegetables.
6. Return chicken breasts to the pan and spoon some of the teriyaki sauce over them. Simmer for an additional 2-3 minutes.
7. Serve chicken breast over cooked brown rice, garnished with sesame seeds if desired.
Cooking Time: Approximately 20-25 minutes.
Mediterranean Chicken Breast with Roasted Vegetables
This flavorful dish combines the tender taste of chicken breast with the sweetness of roasted vegetables, all tied together with a hint of Mediterranean spices. Perfect for a quick and satisfying weeknight dinner.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 1 tsp lemon zest
– 1 tsp dried oregano
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 large red bell pepper, seeded and chopped
– 1 large zucchini, sliced
– 1 cup cherry tomatoes, halved
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, lemon zest, oregano, garlic powder, salt, and pepper.
3. Place chicken breasts in a shallow baking dish and brush with the Mediterranean spice mixture.
4. Roast chicken in the preheated oven for 20-25 minutes or until cooked through.
5. Toss bell pepper, zucchini, and cherry tomatoes with olive oil, salt, and pepper.
6. Spread vegetables on a separate baking sheet and roast alongside the chicken for 15-20 minutes or until tender.
7. Serve chicken breasts with roasted vegetables and enjoy!
Cooking Time: 35-40 minutes
Buffalo Chicken Breast Lettuce Wraps
Transform chicken breasts into a mouth-watering Buffalo-inspired delight with these easy lettuce wraps. Perfect for a quick lunch or dinner, this recipe combines the flavors of buffalo wings and creamy ranch dressing in a refreshing wrap.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup Frank’s RedHot sauce
– 1/4 cup ranch dressing
– 4 large lettuce leaves
– 1 cup shredded cheddar cheese (optional)
– Crumbled blue cheese crumbles (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a shallow dish, mix together Frank’s RedHot sauce and ranch dressing.
3. Dip each chicken breast in the sauce mixture, coating evenly.
4. Place coated chicken breasts on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until cooked through.
6. Assemble wraps by placing a cooked chicken breast onto a lettuce leaf, topping with shredded cheddar and blue cheese crumbles (if using).
7. Serve immediately and enjoy!
Cooking Time: 20-25 minutes
Chicken Breast and Sweet Potato Mash
This comforting dish combines tender chicken breast with a creamy sweet potato mash, perfect for a cozy night in or a quick weeknight dinner. With just a few simple ingredients and minimal prep time, this recipe is a great option for busy families.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 large sweet potatoes, peeled and cubed
– 1/4 cup unsalted butter
– 1/2 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Season the chicken breasts with salt and pepper.
3. Bake the chicken for 20-25 minutes, or until cooked through.
4. While the chicken is cooking, boil the sweet potatoes in a large pot of salted water until tender. Drain and mash with butter and heavy cream.
5. Serve the baked chicken breast alongside the creamy sweet potato mash.
Cooking Time: 30-35 minutes
Thai Peanut Chicken Breast Zoodles
Savor the bold flavors of Thailand with this quick and delicious recipe that combines juicy chicken breast with zucchini noodles, creamy peanut sauce, and a hint of spice. Perfect for a weeknight dinner or lunch.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 2 medium zucchinis
– 1/4 cup creamy natural peanut butter
– 2 tbsp soy sauce
– 1 tsp grated ginger
– 1 tsp honey
– 1/4 tsp red pepper flakes (optional)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook zucchinis in a spiralizer or using a vegetable peeler to create zoodles.
3. In a separate pan, heat 1 tbsp peanut butter over medium-high heat. Add chicken and cook for 5-6 minutes per side, or until cooked through.
4. In a blender or food processor, combine remaining peanut butter, soy sauce, ginger, honey, and red pepper flakes (if using). Blend until smooth.
5. Toss zoodles with the peanut sauce and top with cooked chicken breast. Season with salt and pepper to taste.
6. Garnish with fresh cilantro leaves and serve immediately.
Cooking Time: 20-25 minutes
Chicken Breast and Avocado Salad
This refreshing salad combines the tender flavors of chicken breast with the creamy richness of avocado, all on a bed of crisp greens.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 ripe avocados, diced
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Season chicken breasts with salt, pepper, and your favorite herbs.
3. Bake for 20-25 minutes or until cooked through.
4. In a large bowl, combine mixed greens, diced avocado, cherry tomatoes, and crumbled feta cheese (if using).
5. Slice the cooked chicken breast into thin strips.
6. Drizzle with olive oil and squeeze lemon juice over the salad.
7. Top with sliced chicken breast and serve immediately.
Cooking Time: 25-30 minutes
Pesto Chicken Breast with Cauliflower Rice
This recipe combines the richness of pesto sauce with the tenderness of chicken breast, served atop a bed of nutritious cauliflower “rice”. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup pesto sauce
– 2 cloves garlic, minced
– 1 head of cauliflower
– 2 tablespoons olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together pesto sauce and garlic.
3. Season chicken breasts with salt and pepper. Place them on a baking sheet lined with parchment paper.
4. Brush the pesto mixture evenly over the chicken breasts.
5. Roast in the preheated oven for 20-25 minutes or until cooked through.
6. Meanwhile, pulse cauliflower florets in a food processor until they resemble rice.
7. Heat olive oil in a skillet over medium-high heat. Add cauliflower “rice” and cook for 3-4 minutes or until tender. Season with salt to taste.
8. Serve chicken breasts atop the cauliflower “rice”. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
BBQ Chicken Breast with Grilled Asparagus
This recipe combines the rich flavors of BBQ chicken breast with the tender crispness of grilled asparagus, perfect for a quick and satisfying meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/4 cup BBQ sauce
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– 1 lb fresh asparagus spears
– 2 tbsp butter
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together BBQ sauce, olive oil, garlic powder, salt, and pepper.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Grill the chicken for 5-6 minutes per side, or until cooked through.
5. Meanwhile, brush asparagus spears with butter and season with salt and pepper.
6. Grill asparagus for 3-4 minutes per side, or until tender but still crisp.
7. Serve grilled chicken breast with grilled asparagus.
Cooking Time: 20-25 minutes
Chicken Breast and Black Bean Burrito Bowl
This recipe combines the richness of chicken breast with the bold flavors of black beans, roasted vegetables, and a hint of spice. Perfect for a quick and satisfying meal or lunchbox addition.
Ingredients:
– 1 lb boneless, skinless chicken breasts
– 1 can black beans, drained and rinsed
– 2 cups mixed roasted vegetables (bell peppers, onions, zucchini)
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 4-6 cups cooked white or brown rice
– Optional toppings: diced tomatoes, avocado, sour cream, shredded cheese
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season chicken breasts with cumin, chili powder, salt, and pepper.
3. Roast chicken for 20-25 minutes or until cooked through.
4. In a large bowl, combine roasted vegetables, black beans, and cooked rice.
5. Slice the cooked chicken breast into thin strips and add to the bowl.
6. Serve immediately and customize with your preferred toppings.
Cooking Time: 30-40 minutes
Lemon Pepper Chicken Breast with Green Beans
A bright and citrusy twist on a classic chicken dish, this recipe combines the flavors of lemon pepper with the crunch of green beans for a well-rounded meal that’s sure to please.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 2 tbsp black pepper
– 1 tsp garlic powder
– 1/4 cup olive oil
– 1 lb fresh green beans, trimmed
– Salt, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together lemon juice, black pepper, and garlic powder.
3. Place chicken breasts in a shallow dish and brush with the lemon mixture.
4. Drizzle olive oil over the chicken and season with salt.
5. Roast chicken in the oven for 20-25 minutes or until cooked through.
6. Toss green beans with olive oil, salt, and pepper on a baking sheet.
7. Roast green beans in the oven for 12-15 minutes or until tender.
8. Serve chicken breasts with roasted green beans.
Cooking Time: 35-40 minutes
Chicken Breast and Spinach Stuffed Bell Peppers
Add some color and flavor to your meal with this delicious and healthy recipe! This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 can of diced tomatoes (14.5 oz)
– 2 cups fresh spinach leaves
– 2 bell peppers (any color), seeded and chopped
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1 cup shredded mozzarella cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. Stuff each bell pepper with chicken breast, spinach, diced tomatoes, onion, and garlic.
3. Place the stuffed peppers in a baking dish and drizzle with olive oil.
4. Season with salt and pepper to taste.
5. Bake for 35-40 minutes or until chicken is cooked through and bell peppers are tender.
Cooking Time: 35-40 minutes
Curry Chicken Breast with Coconut Cauliflower Rice
Transform your weeknight dinner into a flavorful getaway with this mouthwatering Curry Chicken Breast recipe, paired with a delicious Coconut Cauliflower Rice dish. This aromatic and creamy combination is sure to become a new family favorite.
Ingredients:
For the Curry Chicken Breast:
– 4 boneless, skinless chicken breasts
– 1/2 cup plain Greek yogurt
– 2 tbsp curry powder
– 1 tsp ground cumin
– 1/2 tsp paprika
– Salt and pepper to taste
– 2 tbsp olive oil
For the Coconut Cauliflower Rice:
– 1 head of cauliflower, broken into florets
– 1 cup shredded coconut
– 2 tbsp unsweetened coconut flakes
– 1 tsp salt
– 2 tbsp olive oil
– 1/4 cup chicken broth
– 1/4 cup heavy cream
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together yogurt, curry powder, cumin, paprika, salt, and pepper.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Heat olive oil in an oven-safe skillet over medium-high heat. Cook for 5-6 minutes per side or until cooked through.
5. Meanwhile, cook cauliflower florets in boiling water for 5 minutes or until tender. Drain and set aside.
6. In a large skillet, combine shredded coconut, unsweetened coconut flakes, salt, and olive oil. Cook over medium heat, stirring frequently, until lightly toasted (about 5 minutes).
7. Add cooked cauliflower, chicken broth, and heavy cream to the skillet. Stir to combine.
8. Serve curry chicken breast with coconut cauliflower rice.
Cooking Time: Approximately 30-40 minutes
Chicken Breast and Kale Caesar Salad
This refreshing twist on the classic Caesar salad adds protein-packed chicken breast to tender kale, creating a well-rounded and satisfying meal. Perfect for a quick weeknight dinner or a light lunch.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1/4 cup freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1/2 cup olive oil
– 2 tablespoons Caesar dressing
– Salt and pepper to taste
– 1/2 cup shaved Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season chicken breast with salt and pepper. Bake for 15-20 minutes or until cooked through.
3. In a large bowl, massage kale leaves with lemon juice and garlic until tender.
4. In a small bowl, whisk together olive oil and Caesar dressing.
5. Add cooked chicken to the kale mixture and drizzle with the olive oil-Caesar dressing mixture.
6. Sprinkle Parmesan cheese on top (if using). Serve immediately.
Cooking Time: 20-25 minutes
Chicken Breast and Quinoa Stuffed Tomatoes
This recipe combines the flavors of grilled chicken breast, nutty quinoa, and sweet tomatoes for a healthy and satisfying meal. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large tomatoes
– 1 pound boneless, skinless chicken breast
– 1 cup cooked quinoa
– 1/2 cup shredded mozzarella cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or oven to medium-high heat.
2. Cut the tops off the tomatoes and scoop out the insides, leaving a shell about 1/4 inch thick.
3. In a bowl, mix together cooked quinoa, chicken breast, mozzarella cheese, garlic, salt, and pepper.
4. Stuff each tomato with the quinoa-chicken mixture, dividing it evenly among the four tomatoes.
5. Drizzle tops with olive oil and place on the grill or in the oven for 15-20 minutes, until the tomatoes are tender and the filling is heated through.
Cooking Time: 15-20 minutes
Chicken Breast and Roasted Brussels Sprouts
A delicious and healthy combination that’s perfect for a weeknight dinner.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 1/4 teaspoon garlic powder
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the chicken breasts on one half of the baking sheet, drizzle with olive oil, and season with salt, black pepper, and garlic powder.
4. Toss the Brussels sprouts with olive oil, salt, and black pepper on the other half of the baking sheet.
5. Roast in the preheated oven for 25-30 minutes or until the chicken is cooked through and the Brussels sprouts are tender and caramelized.
Cooking Time: 25-30 minutes
Chicken Breast and Mango Salsa
Elevate your summer BBQs with this sweet and savory combination: juicy chicken breast paired with a vibrant mango salsa.
Ingredients:
For the Chicken:
– 4 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 1 tsp lime juice
– 1/2 tsp cumin
– Salt and pepper to taste
For the Mango Salsa:
– 2 ripe mangos, diced
– 1/2 red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 1/4 cup cilantro, chopped
– Lime juice to taste
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lime juice, cumin, salt, and pepper. Brush mixture on both sides of chicken breasts.
3. Grill chicken for 5-6 minutes per side, or until cooked through.
4. Meanwhile, combine mango, red onion, jalapeño, and cilantro in a bowl.
5. Squeeze lime juice over the salsa and season with salt and pepper to taste.
6. Serve grilled chicken breast with fresh mango salsa on top.
Cooking Time: 12-15 minutes
Chicken Breast and Chickpea Stew
This comforting stew is a perfect blend of protein-rich chicken breast and fiber-packed chickpeas, cooked in a flavorful broth with aromatic spices. A great option for a quick and nutritious meal.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) chickpeas, drained and rinsed
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– 4 cups chicken broth
Instructions:
1. In a large pot or Dutch oven, heat 2 tbsp of oil over medium-high heat.
2. Add the chopped onions and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chicken breast and cook until browned on both sides, about 5-6 minutes.
5. Add the diced tomatoes, chickpeas, cumin, smoked paprika, salt, and pepper. Stir to combine.
6. Pour in the chicken broth and bring the mixture to a boil.
7. Reduce heat to low and simmer for 20-25 minutes or until the chicken is cooked through.
Cooking Time: 45-50 minutes
Summary
Discover 20 healthy chicken breast meal prep recipes that will help you achieve weight loss success. From classic grilled lemon herb to international-inspired teriyaki and curry, these easy-to-make recipes feature flavorful combinations with quinoa, brown rice, roasted vegetables, and more. Whether you’re looking for a quick salad or a satisfying stir-fry, these healthy chicken breast meals are perfect for meal prep and will keep you satisfied all week long.
