Why Make This Recipe
Lemon Garlic Chicken Meal Prep is a fantastic choice for busy individuals looking to eat healthy without sacrificing flavor. It’s simple, quick, and filled with tasty ingredients. The lemon juice adds a refreshing zing, while garlic brings a wonderful aroma. Meal prepping this dish ensures you have delicious, ready-to-eat meals throughout the week, making it easier to stick to healthy eating habits.
How to Make Lemon Garlic Chicken Meal Prep
Ingredients
For the Chicken:
- ¼ cup fresh lemon juice
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 2 teaspoons dried oregano
- ½ teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- 4 (6-ounce) boneless, skinless chicken breasts
For the Sides:
- 1 ½ pounds yellow potatoes, cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon salt (plus more to taste)
- 1 teaspoon black pepper (plus more to taste)
- 4 small zucchinis, sliced into 1-inch pieces
Directions
Prepare the Marinade: In a large bowl, whisk together lemon juice, olive oil, minced garlic, dried oregano, paprika, salt, and black pepper. Add the chicken breasts and toss to coat thoroughly. Allow the chicken to marinate for 20 minutes or up to 24 hours for more flavor.
Prepare the Potatoes: Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Spread the potato pieces evenly on the baking sheet, drizzle with olive oil, and season with garlic powder, salt, and pepper. Toss to combine and bake for 30 minutes, or until golden brown and crispy, stirring halfway through.
Cook the Chicken: Heat a large skillet over medium-high heat. Remove the chicken from the marinade, shaking off any excess liquid. Place the chicken in the preheated pan and cook for 7-8 minutes on each side, or until golden brown and a meat thermometer reads 165°F (74°C). Once done, remove the chicken from the pan and allow it to rest for 5 minutes before slicing.
Cook the Zucchini: Add the zucchini slices to the remaining marinade and toss to coat. In the same skillet used to cook the chicken, add the zucchini with the marinade. Cook on high heat for 5-7 minutes, tossing occasionally, until softened and lightly browned. Season with salt and pepper to taste.
Assemble Meal Prep Containers: Once all components are cooked, divide the sliced chicken, roasted potatoes, and sautéed zucchini into four meal prep containers. Let them cool before sealing for storage.
How to Serve Lemon Garlic Chicken Meal Prep
Serve the Lemon Garlic Chicken Meal Prep in a bowl alongside the roasted potatoes and sautéed zucchini. You can sprinkle some fresh herbs on top for an extra burst of flavor. This dish is perfect for lunch or dinner and can be enjoyed warm or cold.
How to Store Lemon Garlic Chicken Meal Prep
Store the Lemon Garlic Chicken Meal Prep in airtight containers in the refrigerator. It will keep well for up to four days. Reheat in the microwave before serving, or enjoy it cold for a refreshing meal.
Tips to Make Lemon Garlic Chicken Meal Prep
- For best results, marinate the chicken overnight for a deeper flavor.
- Check the potatoes halfway through cooking and stir them to ensure even browning.
- Feel free to add other vegetables like bell peppers or carrots for added nutrition.
Variation
You can swap the chicken for tofu or shrimp for a different protein option. Additionally, using different veggies like broccoli or asparagus can change the flavors and make it unique.
FAQs
Can I freeze Lemon Garlic Chicken Meal Prep?
Yes, you can freeze the chicken and veggies. Just make sure to store them in freezer-safe containers. Thaw in the fridge before reheating.
Can I use other types of chicken?
Yes, you can use chicken thighs instead of breasts if you prefer. Just adjust the cooking time accordingly.
What if I don’t have fresh lemon juice?
You can use bottled lemon juice as a substitute, but fresh juice provides the best flavor.
Lemon Garlic Chicken Meal Prep
Ingredients
For the Chicken
- ¼ cup fresh lemon juice
- 2 tablespoons olive oil Additional for vegetable preparation
- 2 cloves garlic, minced
- 2 teaspoons dried oregano
- ½ teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- 4 pieces boneless, skinless chicken breasts (6-ounce each)
For the Sides
- 1 ½ pounds yellow potatoes, cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon salt (plus more to taste)
- 1 teaspoon black pepper (plus more to taste)
- 4 small zucchinis, sliced into 1-inch pieces
Instructions
Preparation
- In a large bowl, whisk together lemon juice, olive oil, minced garlic, dried oregano, paprika, salt, and black pepper.
- Add the chicken breasts and toss to coat thoroughly. Allow the chicken to marinate for 20 minutes or up to 24 hours for more flavor.
Cooking the Potatoes
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Spread the potato pieces evenly on the baking sheet, drizzle with olive oil, and season with garlic powder, salt, and pepper.
- Toss to combine and bake for 30 minutes, or until golden brown and crispy, stirring halfway through.
Cooking the Chicken
- Heat a large skillet over medium-high heat.
- Remove the chicken from the marinade, shaking off any excess liquid. Place the chicken in the preheated pan and cook for 7-8 minutes on each side, or until golden brown and a meat thermometer reads 165°F (74°C).
- Once done, remove the chicken from the pan and allow it to rest for 5 minutes before slicing.
Cooking the Zucchini
- Add the zucchini slices to the remaining marinade and toss to coat.
- In the same skillet used to cook the chicken, add the zucchini with the marinade. Cook on high heat for 5-7 minutes, tossing occasionally, until softened and lightly browned. Season with salt and pepper to taste.
Assembling Meal Prep Containers
- Once all components are cooked, divide the sliced chicken, roasted potatoes, and sautéed zucchini into four meal prep containers.
- Let them cool before sealing for storage.