Are you tired of feeling stuck on your weight loss journey? Do you struggle to find healthy, delicious meals that fit into your busy lifestyle? Look no further! Meal prepping is a great way to take control of your diet and ensure you’re fueling your body with the nutrients it needs to thrive. And one of the easiest and most versatile ingredients to work with is chicken breast.
In this article, we’ll share 20 mouthwatering and nutritious chicken breast meal prep recipes that are perfect for weight loss success. From classic baked dishes to international-inspired stir-fries, these recipes will keep your taste buds engaged and your body satisfied. Whether you’re a busy professional or an athlete looking for a post-workout snack, we’ve got you covered.
In the following pages, we’ll dive into each recipe in detail, providing step-by-step instructions, nutritional information, and helpful tips to make meal prep a breeze. So go ahead, get cooking, and start seeing results!
Lemon Garlic Baked Chicken Breast with Roasted Vegetables
Brighten up your mealtime with this zesty and flavorful recipe, featuring juicy chicken breast smothered in a tangy lemon garlic sauce, paired with perfectly roasted vegetables.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 3 cloves of garlic, minced
– 2 tbsp olive oil
– 1 tsp dried thyme
– Salt and pepper to taste
– Assorted vegetables (such as broccoli, carrots, bell peppers, etc.)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together lemon juice, garlic, olive oil, and thyme.
3. Place chicken breasts in a shallow baking dish and brush the lemon-garlic mixture evenly over both sides of the chicken.
4. Roast vegetables in a separate baking dish with olive oil, salt, and pepper to taste.
5. Bake chicken for 25-30 minutes or until cooked through.
6. Serve chicken breasts with roasted vegetables.
Cooking Time: 35-40 minutes
Spicy Sriracha Honey Glazed Chicken Breast
A sweet and spicy twist on traditional chicken glazes, this recipe combines the savory flavors of honey with the bold kick of sriracha sauce. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup honey
– 2 tablespoons sriracha sauce
– 1 tablespoon soy sauce
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together honey, sriracha sauce, soy sauce, and olive oil.
3. Season chicken breasts with garlic powder, salt, and pepper.
4. Brush the honey-sriracha glaze all over the chicken breasts, making sure they’re evenly coated.
5. Place chicken breasts on a baking sheet lined with parchment paper and bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Slow Cooker BBQ Chicken Breast with Sweet Potatoes
Elevate your mealtime with this easy and flavorful recipe that combines tender chicken breast, sweet potatoes, and a tangy BBQ sauce.
Ingredients:
– 2 boneless, skinless chicken breasts
– 1 large sweet potato, peeled and cubed
– 1/4 cup BBQ sauce
– 1 tablespoon honey
– 1 teaspoon smoked paprika
– Salt and pepper to taste
Instructions:
1. In the slow cooker, combine the chicken breast, sweet potatoes, BBQ sauce, honey, smoked paprika, salt, and pepper.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. When the chicken is cooked through and the sweet potatoes are tender, remove from heat.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Serve warm with your favorite sides!
Greek Yogurt Marinated Grilled Chicken Breast
Greek Yogurt Marinated Grilled Chicken Breast Recipe
Tender and juicy chicken breasts marinated in a refreshing Greek yogurt-based mixture, perfect for a quick weeknight dinner or a casual gathering.
Ingredients:
• 4 boneless, skinless chicken breasts
• 1 cup Greek yogurt
• 2 tablespoons freshly squeezed lemon juice
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
Instructions:
1. In a large bowl, whisk together the Greek yogurt, lemon juice, garlic, and olive oil until smooth.
2. Add the chicken breasts to the marinade, turning to coat evenly. Cover and refrigerate for at least 30 minutes or up to 4 hours.
3. Preheat grill to medium-high heat.
4. Remove the chicken from the marinade, letting any excess liquid drip off.
5. Grill the chicken for 6-8 minutes per side, or until cooked through.
6. Season with salt and pepper to taste.
Cooking Time: 12-16 minutes
Asian Sesame Chicken Breast Stir-Fry with Veggies
A flavorful and nutritious stir-fry dish that combines the savory taste of sesame oil with the tenderness of chicken breast, all wrapped up in a medley of colorful vegetables.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons sesame oil
– 1 onion, sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– 1 cup broccoli florets
– 2 teaspoons soy sauce
– 1 teaspoon oyster sauce (optional)
– Salt and pepper to taste
– Sesame seeds for garnish
Instructions:
1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add chicken breasts and cook until browned, about 5-6 minutes per side. Remove from skillet and set aside.
3. Add sliced onion and minced garlic to the skillet; cook until onion is translucent, about 3-4 minutes.
4. Add mixed bell peppers and broccoli florets to the skillet; stir-fry for 2-3 minutes or until vegetables are tender-crisp.
5. Return chicken breasts to the skillet; add soy sauce and oyster sauce (if using). Stir-fry for an additional minute, ensuring chicken is coated with the savory sauce.
6. Season with salt and pepper to taste.
7. Garnish with sesame seeds and serve hot over rice or noodles.
Cooking Time: 20-25 minutes
High-Protein Chicken Breast Salad with Avocado
Elevate your salad game with this protein-packed recipe featuring juicy chicken breast, creamy avocado, and crisp mixed greens.
Ingredients:
– 1 boneless, skinless chicken breast
– 2 cups mixed greens
– 1 ripe avocado, diced
– 1/4 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 breast with salt and pepper.
3. Bake chicken for 20-22 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 and add to the salad.
6. Drizzle with olive oil and lemon juice; toss to combine.
Cooking Time: 25 minutes
Pesto Chicken Breast with Zucchini Noodles
Elevate your weeknight dinner with this flavorful and healthy recipe, combining the richness of pesto chicken breast with the refreshing twist of zucchini noodles.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup store-bought or homemade pesto
– 2 medium zucchinis
– 2 tablespoons olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together pesto and 1 tablespoon olive oil.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Season with salt and pepper.
5. Grill or bake the chicken for 20-25 minutes or until cooked through.
6. Meanwhile, spiralize the zucchinis into noodle-like strands.
7. Heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat.
8. Add the zucchini noodles and cook for 3-5 minutes or until slightly tender.
9. Serve the chicken breast on top of the zucchini noodles, garnished with Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Mediterranean Herb Chicken Breast and Quinoa Bowl
A flavorful and nutritious bowl filled with the bold flavors of the Mediterranean, featuring juicy chicken breast, nutty quinoa, and a medley of aromatic herbs.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup quinoa
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 tsp dried oregano
– 1 tsp dried thyme
– 1 tsp lemon zest
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium saucepan, bring quinoa and water or broth to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes or until quinoa is tender.
3. Meanwhile, preheat grill or grill pan to medium-high heat. Season chicken with oregano, thyme, lemon zest, salt, and pepper.
4. Grill chicken for 5-6 minutes per side or until cooked through. Let rest before slicing.
5. To assemble the bowls, place quinoa at the bottom, followed by sliced chicken, and garnish with chopped parsley if desired.
Cooking Time: 30-40 minutes
Cajun Blackened Chicken Breast with Cauliflower Rice
Elevate your dinner game with this bold and flavorful recipe, combining the spicy kick of Cajun seasoning with the richness of blackening. Served atop a bed of creamy cauliflower rice, this dish is sure to become a new favorite.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tbsp Cajun seasoning
– 1 tsp paprika
– 1 tsp garlic powder
– 1/2 tsp onion powder
– Salt and pepper, to taste
– 2 tbsp olive oil
– 1 head of cauliflower
– 2 tbsp butter
– 1/4 cup chicken broth
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together Cajun seasoning, paprika, garlic powder, and onion powder.
3. Season the chicken breasts with salt, pepper, and the Cajun mixture.
4. Heat olive oil in an oven-safe skillet over medium-high heat. Sear the chicken for 5 minutes on each side.
5. Transfer the skillet to the preheated oven and bake for 15-20 minutes or until cooked through.
6. Meanwhile, pulse cauliflower florets into “rice” in a food processor. Melt butter in a saucepan over medium heat. Add cauliflower “rice,” chicken broth, salt, and pepper. Cook until the cauliflower is tender and creamy.
Cooking Time: 25-30 minutes
Teriyaki Chicken Breast Skewers with Pineapple
Transform your backyard BBQ into a tropical getaway with these easy-to-make skewers, featuring juicy chicken breast, caramelized pineapple, and a tangy teriyaki glaze.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
– 1/2 cup teriyaki sauce
– 1/4 cup brown sugar
– 2 cloves garlic, minced
– 1 pineapple ring, fresh or canned
– 10 bamboo skewers, soaked in water for at least 30 minutes
– Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together teriyaki sauce, brown sugar, and garlic until smooth.
3. Thread chicken, pineapple ring, and sesame seeds (if using) onto each skewer, leaving a 1-inch gap between pieces.
4. Brush the teriyaki mixture evenly over the chicken and pineapple.
5. Grill for 8-10 minutes per side, or until chicken is cooked through and slightly charred.
6. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 16-20 minutes
Balsamic Glazed Chicken Breast and Brussels Sprouts
This recipe combines the rich flavors of balsamic glaze with the tenderness of chicken breast and the earthiness of Brussels sprouts, creating a delicious and well-rounded dish.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup balsamic glaze
– 2 tablespoons olive oil
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– 1 pound Brussels sprouts, trimmed and halved
– 1 tablespoon butter
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together balsamic glaze, olive oil, Dijon mustard, salt, and pepper.
3. Brush the mixture evenly onto both sides of the chicken breasts.
4. Place the chicken on a baking sheet lined with parchment paper and bake for 20-25 minutes or until cooked through.
5. Toss the Brussels sprouts with butter and season with salt and pepper. Spread them out in a single layer on a separate baking sheet.
6. Roast the Brussels sprouts in the oven for 15-20 minutes, or until tender and caramelized.
Cooking Time: 40-45 minutes
Buffalo Chicken Breast Lettuce Wraps
A twist on the classic buffalo chicken sandwich, these lettuce wraps pack a flavorful punch without the carbs. Perfect for a low-carb lunch or dinner option.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup Frank’s RedHot sauce
– 1/4 cup butter, melted
– 4 large lettuce leaves
– 1 cup shredded cheddar cheese (optional)
– 1/2 cup crumbled blue cheese (optional)
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together Frank’s RedHot sauce and melted butter.
3. Place chicken breasts in a shallow dish and brush with the buffalo sauce mixture.
4. Bake for 25-30 minutes or until cooked through.
5. Let cool, then slice into thin strips.
6. Assemble wraps by placing chicken strips onto lettuce leaves, followed by shredded cheese (if using), blue cheese (if using), and cilantro (if using).
Cooking Time: 25-30 minutes
Protein-Packed Chicken Breast and Black Bean Tacos
Elevate your taco game with this nutritious recipe that combines lean chicken breast, fiber-rich black beans, and crunchy veggies. Perfect for a quick and easy dinner or lunch on-the-go.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 whole wheat tacos shells
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together chicken breasts, black beans, red bell pepper, onion, garlic, cumin, salt, and pepper.
3. Divide the mixture among four baking sheets lined with parchment paper. Drizzle with olive oil.
4. Bake for 20-25 minutes or until chicken is cooked through.
5. Warm tacos shells according to package instructions.
6. Assemble tacos by slicing cooked chicken breasts and placing them in the shells. Add desired toppings.
7. Serve immediately.
Cooking Time: 25-30 minutes
Garlic Butter Chicken Breast with Asparagus
Elevate your weeknight dinner game with this easy and flavorful recipe, perfect for a quick and satisfying meal.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 cloves garlic, minced
– 1/4 cup unsalted butter, softened
– 1 pound fresh asparagus, trimmed
– 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 garlic and butter until well combined.
3. Season chicken breasts with salt and pepper. Place on a baking sheet lined with parchment paper.
4. Spread the garlic butter evenly over each chicken breast.
5. Roast in the preheated oven for 20-25 minutes or until cooked through.
6. Toss asparagus with salt, pepper, and a squeeze of lemon juice (if desired). Add to the baking sheet with chicken for the last 10-12 minutes of cooking time.
Cooking Time: 30-35 minutes
Low-Carb Chicken Breast Fajita Bowls
Savor the flavors of a classic fajita dish, reimagined for a low-carb twist! This recipe combines tender chicken breast with sautéed bell peppers and onions, served in a nutritious bowl.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 large bell peppers (any color), sliced
– 1 large onion, sliced
– 2 cloves of garlic, minced
– 1/4 cup olive oil
– 2 tablespoons lime juice
– Salt and pepper to taste
– Optional toppings: avocado, sour cream, shredded cheese, cilantro
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat.
3. Add chicken breasts and cook for 5-6 minutes per side, or until cooked through. Transfer to a baking sheet and bake for an additional 10-12 minutes.
4. In the same skillet, add sliced bell peppers and onions. Cook for 8-10 minutes, stirring occasionally, until tender.
5. Add minced garlic and cook for an additional minute.
6. Slice cooked chicken breasts into strips and assemble bowls with fajita mixture, desired toppings, and a squeeze of lime juice.
Cooking Time: 25-30 minutes
Skinny Chicken Breast Cordon Bleu
Elevate your dinner game with this healthier twist on the classic French dish, featuring lean chicken breast and a creamy sauce.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup reduced-fat Swiss cheese, shredded
– 1/4 cup turkey ham or Canadian bacon, thinly sliced
– 1 tablespoon Dijon mustard
– 1 teaspoon lemon zest
– 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 Swiss cheese, turkey ham or Canadian bacon, Dijon mustard, and lemon zest.
3. Lay the chicken breasts flat and place about 1/4 cup of the cheese mixture in the center of each breast.
4. Fold the chicken over the filling to form a triangle or a cylinder shape, securing with toothpicks if needed.
5. Place the stuffed chicken on a baking sheet lined with parchment paper and bake for 25-30 minutes, or until cooked through.
6. Remove from oven and let rest for 5 minutes before serving. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Sheet Pan Chicken Breast with Broccoli and Carrots
A delicious and easy one-pan meal that’s perfect for a weeknight dinner.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 1 bunch broccoli, cut into florets
– 4 carrots, peeled and sliced
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Line a large sheet pan with parchment paper.
3. Place the chicken breasts on one half of the pan, leaving a small border around each breast.
4. In a bowl, toss the broccoli and carrots with olive oil, garlic powder, salt, and pepper until they’re evenly coated.
5. Spread the vegetables out in an even layer on the other half of the pan, leaving some space between each vegetable piece.
6. Bake for 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
Cooking Time: 25-30 minutes
Chicken Breast and Spinach Stuffed Peppers
Satisfy your cravings with this flavorful and healthy recipe, featuring chicken breast, spinach, and bell peppers.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 bunch of fresh spinach leaves
– 2 large bell peppers (any color), seeded and chopped
– 2 cloves of garlic, minced
– 1/4 cup shredded mozzarella cheese
– Salt and pepper to taste
– Olive oil for brushing
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium-high heat. Add chicken breasts; cook until browned and cooked through, about 5-6 minutes per side.
3. Meanwhile, in a separate bowl, combine chopped spinach, garlic, and mozzarella cheese.
4. Stuff each bell pepper with the cooked chicken breast, then top with the spinach mixture.
5. Place stuffed peppers on a baking sheet lined with parchment paper; brush with olive oil.
6. Roast in the preheated oven for 20-25 minutes or until bell peppers are tender.
Cooking Time: About 30-35 minutes from start to finish.
Tandoori Spiced Chicken Breast with Cucumber Raita
Elevate your mealtime with this flavorful and aromatic Indian-inspired dish, perfect for a quick weeknight dinner or special occasion. Marinate chicken breasts in a blend of spices and yogurt, then grill to perfection.
Ingredients:
For the Tandoori Chicken:
– 4 boneless, skinless chicken breasts
– 1 cup plain Greek yogurt
– 2 tablespoons tandoori masala powder
– 1 tablespoon lemon juice
– 1 teaspoon garam masala
– 1/2 teaspoon cumin powder
– 1/2 teaspoon coriander powder
– Salt and pepper, to taste
For the Cucumber Raita:
– 2 large cucumbers, peeled and grated
– 1 cup plain Greek yogurt
– 1 tablespoon chopped fresh cilantro
– Salt, to taste
Instructions:
1. In a blender or food processor, combine yogurt, tandoori masala powder, lemon juice, garam masala, cumin powder, coriander powder, salt, and pepper.
2. Place the chicken breasts in a shallow dish and pour the marinade over them. Refrigerate for at least 30 minutes or up to 2 hours.
3. Preheat grill to medium-high heat. Remove chicken from marinade and cook for 5-7 minutes per side, or until cooked through.
4. In a bowl, combine grated cucumber, yogurt, and cilantro. Season with salt to taste.
5. Serve grilled chicken with Cucumber Raita on the side.
Cooking Time: 15-20 minutes
Air Fryer Chicken Breast Nuggets with Greek Yogurt Dip
Elevate your snack game with these crispy and juicy air-fried chicken breast nuggets served with a refreshing Greek yogurt dip.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
– 1/2 cup panko breadcrumbs
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 6 ounces Greek yogurt
– 1 tablespoon lemon juice
– 1 minced clove of garlic
Instructions:
1. Preheat the air fryer to 400°F (200°C).
2. In a bowl, mix together panko breadcrumbs, olive oil, garlic powder, salt, and pepper.
3. Dip each chicken piece into the breadcrumb mixture, pressing gently to adhere.
4. Place the coated chicken in the air fryer basket in a single layer. Cook for 10-12 minutes or until cooked through.
5. Meanwhile, mix together Greek yogurt, lemon juice, and garlic.
6. Serve the air-fried nuggets with the Greek yogurt dip for a delightful combination.
Cooking Time: 10-12 minutes
Summary
Get ready to slim down and amp up your meal prep game with these 20 mouth-watering chicken breast recipes designed for weight loss success! From classic baked dishes like Lemon Garlic Baked Chicken Breast with Roasted Vegetables, to spicy stir-fries like Asian Sesame Chicken Breast Stir-Fry with Veggies, there’s something for every taste bud and dietary need. With a range of flavors and cooking methods, you’ll never get bored with these high-protein, low-calorie recipes that are sure to become your new favorites.
Leave a Reply