15 Italian Chicken Meal Prep Recipe Deliciousness Awaits You!
Published on: Mar 17, 2024
One of the most popular meal prep options for busy individuals is Italian chicken. This delicious and versatile protein is not only easy to prepare, but it also pairs well with a variety of flavors and ingredients. In this article, we will share a professional and well-organized introduction to an Italian chicken meal prep recipe that is perfect for those looking for a quick and healthy meal option. With bold Italian chicken as the main ingredient, this recipe will not only satisfy your taste buds but also provide you with the necessary nutrients to fuel your day. So, let's dive in and learn how to create this delicious Italian chicken meal prep!
Looking for a delicious and easy dinner idea? Try this Italian Chicken and Rice Casserole! It's a one-pan meal that is perfect for busy weeknights. Tender chicken, flavorful Italian seasonings, and creamy rice come together for a comforting and satisfying meal that the whole family will love.
To make this dish, start by seasoning chicken breasts with Italian seasoning, garlic powder, and salt and pepper. In a large skillet, cook the chicken until it is golden brown on both sides. Then, add in chicken broth, rice, and diced tomatoes. Let everything simmer until the rice is cooked and the liquid is absorbed. Top with shredded cheese and bake until melted and bubbly.
Meal prepping doesn't have to be boring or bland. These Italian Chicken Meal Prep Bowls are a tasty and convenient way to have a nutritious lunch or dinner ready for the week ahead. With tender chicken, roasted vegetables, and quinoa, these bowls are packed with protein, fiber, and essential vitamins and minerals.
To make these bowls, start by marinating chicken breasts in a mixture of olive oil, balsamic vinegar, Italian seasoning, and garlic. While the chicken marinates, roast your favorite vegetables, such as bell peppers, zucchini, and red onion. Once everything is cooked, assemble the bowls with quinoa, chicken, and vegetables. Drizzle with a homemade balsamic vinaigrette for extra flavor.
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Meal-Prep Chicken Burrito Bowls
Main Ingredients: Skinless Chicken Breasts, Taco Seasoning, Water
If you love burrito bowls from your favorite Mexican restaurant, you'll love these Meal-Prep Chicken Burrito Bowls. They are filled with all the delicious flavors of a burrito, but made healthier by using brown rice and lean chicken breast. Plus, they are perfect for meal prep, so you can have a delicious and satisfying lunch or dinner ready to go all week long.
To make these bowls, start by cooking chicken breast in a skillet with taco seasoning. Cook until no longer pink, then add in black beans, corn, diced tomatoes, and chopped bell peppers. Let everything cook together until the vegetables are tender. Serve over brown rice and top with your favorite toppings, such as avocado, salsa, and sour cream.
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Chili Lime Chicken and Rice Meal Prep Bowls
Main Ingredients: Boneless Skinless Chicken Breasts, Bell Peppers, Cooked
Spice up your meal prep routine with these Chili Lime Chicken and Rice Meal Prep Bowls. They are bursting with flavor and packed with protein, thanks to the tender chicken breast and black beans. The addition of pineapple salsa and lime juice gives these bowls a refreshing and tangy twist.
To make these bowls, start by marinating chicken breast in a mixture of chili powder, cumin, garlic, lime juice, and olive oil. Grill or bake the chicken until fully cooked. Cook brown rice according to package instructions. Assemble the bowls with rice, chicken, black beans, diced avocado, and pineapple salsa. Garnish with fresh cilantro and a squeeze of lime juice.
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Jamaican Jerk Chicken Meal Prep Bowls
Main Ingredients: Quinoa, Water, Soy, Salt, Ground Black Pepper, Skinless
Add some Caribbean flair to your meal prep with these Jamaican Jerk Chicken Meal Prep Bowls. The jerk seasoning gives the chicken a spicy and smoky kick, while the pineapple salsa adds a sweet and tangy flavor. Serve over coconut rice for a truly tropical experience.
To make these bowls, marinate chicken breast in a mixture of jerk seasoning, olive oil, and lime juice. Grill or bake until fully cooked. Meanwhile, cook coconut rice according to package instructions. Assemble the bowls with rice, chicken, black beans, roasted bell peppers, and pico de gallo. Top with a dollop of guacamole for added creaminess.
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MEAL PREP CHICKEN SALAD
Main Ingredients: Chicken, Grapes, Diced Celery, Diced Red Onion, Chopped
For a light and refreshing lunch option, try this Meal Prep Chicken Salad. It's made with tender shredded chicken, crisp vegetables, and a creamy Greek yogurt dressing. You can enjoy this chicken salad on its own, or serve it over a bed of lettuce or whole grain bread for a more filling meal.
To make this chicken salad, toss together shredded chicken, diced celery, red onion, and your favorite vegetables, such as bell peppers and carrots. In a separate bowl, mix together Greek yogurt, Dijon mustard, honey, and apple cider vinegar for the dressing. Pour over the salad and mix until well combined. Store in the fridge for up to 3 days.
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Meal Prep – Healthy Roasted Chicken and Veggies
Main Ingredients: Chicken Breasts Boneless Skinless, Broccoli Florets
Roasting is a simple and delicious way to meal prep. This Healthy Roasted Chicken and Veggies dish is loaded with seasonal vegetables and lean chicken breast, making it a nutritious and satisfying meal option. Plus, the leftovers can be used for salads, wraps, or sandwiches throughout the week.
To make this dish, chop your favorite vegetables, such as broccoli, carrots, cauliflower, and zucchini. Toss with olive oil, garlic, and Italian seasoning. Place on a baking sheet and top with seasoned chicken breast. Roast in the oven at 400 degrees for 20-25 minutes, or until chicken is fully cooked.
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Meal Prep – Teriyaki Chicken and Broccoli
Main Ingredients: Boneless Skinless Chicken Breasts, Salt, Pepper, Oil
Skip the takeout and opt for this healthier version of Teriyaki Chicken and Broccoli for your next meal prep. It's made with homemade teriyaki sauce, which is lower in sugar and sodium compared to store-bought versions. Plus, it's packed with protein and fiber from the chicken and broccoli.
To make this dish, cook chicken breast in a skillet with garlic and ginger. Once the chicken is cooked, remove from the skillet and set aside. In the same skillet, cook broccoli until tender. Add the chicken back in and pour over the teriyaki sauce. Let everything simmer for a few minutes until heated through. Serve over brown rice or quinoa.
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Taco Meal Prep Bowls
Main Ingredients: Cooked Brown Rice, Olive Oil, Ground Beef, Chili
Who says you can't have tacos for meal prep? These Taco Meal Prep Bowls are a fun and tasty way to switch up your meal prep routine. They are filled with all the classic taco ingredients, including seasoned ground beef, black beans, corn, salsa, and guacamole. Plus, they are customizable so you can add your favorite toppings.
To make these bowls, start by cooking ground beef in a skillet with taco seasoning. Once fully cooked, remove from the skillet and set aside. In the same skillet, cook black beans and corn until heated through. Assemble the bowls with rice, beef, beans, corn, and your favorite toppings, such as salsa, shredded cheese, and sour cream.
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Meal-Prep Shrimp Taco Bowls
Main Ingredients: Medium Shrimp, Olive Oil, Garlic, Ground Cumin, Chili
For a lighter twist on tacos, try these Meal-Prep Shrimp Taco Bowls. They are filled with tender and flavorful shrimp, seasoned black beans, corn, avocado, and lettuce. You can enjoy them hot or cold, making them a perfect option for meal prep lunches.
To make these bowls, start by cooking shrimp in a skillet with taco seasoning. Once cooked, set aside. In the same skillet, cook black beans and corn until heated through. Assemble the bowls with cooked quinoa, shrimp, beans, corn, and your favorite toppings, such as avocado, lettuce, and salsa.
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One Pot Teriyaki Chicken Zoodles + Meal Prep
Main Ingredients: Boneless Skinless Chicken Breasts, Cooking Oil, Salt
If you're looking for a low-carb and healthier option for meal prep, try these One Pot Teriyaki Chicken Zoodles. They are made with zucchini noodles, chicken breast, and a homemade teriyaki sauce. This dish is full of flavor and packed with protein and vegetables, making it a well-rounded meal.
To make this dish, start by cooking chicken breast in a skillet with garlic and ginger. Once fully cooked, remove from the skillet and set aside. In the same skillet, cook zucchini noodles until tender. Add the chicken back in and pour over the teriyaki sauce. Let everything simmer for a few minutes until heated through. Serve hot or cold for meal prep.
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Meal-Prep Shrimp Burrito Bowls
Main Ingredients: Raw Shrimp, Olive Oil, Garlic, Chili Powder, Cumin
These Meal-Prep Shrimp Burrito Bowls are a delicious and nutritious option for lunch or dinner. They are filled with seasoned shrimp, brown rice, black beans, corn, and avocado. You can customize them with your favorite toppings, such as salsa, shredded cheese, and sour cream.
To make these bowls, start by cooking shrimp in a skillet with taco seasoning. Once cooked, set aside. In the same skillet, cook brown rice according to package instructions. Assemble the bowls with rice, shrimp, beans, corn, and your favorite toppings. Store in the fridge for up to 3 days for meal prep.
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Sheet Pan Kung Pao Chicken + Meal Prep
Main Ingredients: Soy Sauce, Hoisin Sauce, Honey, Minced Ginger, Garlic
Meal prep doesn't have to be boring or repetitive. Switch things up with this Sheet Pan Kung Pao Chicken. It's a delicious and flavorful dish that you can make in one pan, making clean-up a breeze. Plus, it's packed with vegetables and protein, making it a well-balanced meal.
To make this dish, start by marinating chicken breast in a mixture of cornstarch, soy sauce, and garlic. On a sheet pan, place the chicken and surround it with sliced bell peppers and broccoli florets. Cook in the oven at 400 degrees for 20-25 minutes, or until the chicken is fully cooked and the vegetables are tender. Serve over brown rice or quinoa.
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Meal-Prep Greek Chicken and Veggies with Tzatziki
Main Ingredients: Chicken Breasts, Bell Peppers, Red Onion, Zucchini
If you love Greek flavors, you'll love this Meal-Prep Greek Chicken and Veggies with Tzatziki. It's a delicious and nutritious option for meal prep that is packed with vegetables, lean chicken breast, and a homemade Tzatziki sauce. You can serve this dish hot or cold, making it a versatile option for busy weeknights.
To make this dish, marinate chicken breast in a mixture of olive oil, lemon juice, garlic, and oregano. Grill or bake until fully cooked. Meanwhile, make the Tzatziki sauce by combining Greek yogurt, cucumber, garlic, and dill. Serve the chicken and vegetables over brown rice and drizzle with the Tzatziki sauce.
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Teriyaki Chicken Meal Prep Bowls
Main Ingredients: Skinless Boneless Chicken Breasts, Sesame Oil, Broccoli
For a quick and easy meal prep option, try these Teriyaki Chicken Meal Prep Bowls. They are made with marinated chicken breast, seasoned rice, and roasted vegetables. You can make these bowls ahead of time and store them in the fridge for up to 3 days, making them a great option for busy weekdays.
To make these bowls, start by marinating chicken breast in a mixture of teriyaki sauce, garlic, and ginger. Grill or bake until fully cooked. Meanwhile, cook brown rice according to package instructions. Roast your favorite vegetables, such as bell peppers, zucchini, and carrots. Assemble the bowls with rice, chicken, and vegetables. Drizzle with extra teriyaki sauce for added flavor.
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Easy Chicken Meal Prep Bowls
Main Ingredients: Curry, Lemon, Brussels Sprouts, Asparagus, Olive Oil
Looking for a simple and versatile meal prep option? Try these Easy Chicken Meal Prep Bowls. They are made with seasoned chicken breast, quinoa, and your favorite vegetables. You can customize these bowls to your liking by adding different sauces or toppings, making them a great option for picky eaters.
Preparing the Italian Chicken
Ingredients:
4 boneless, skinless chicken breasts
1 tsp Italian seasoning
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
1 tsp salt
1 tsp black pepper
2 tbsp olive oil
To start, preheat your oven to 375°F (190°C). In a small bowl, mix together the Italian seasoning, garlic powder, onion powder, paprika, salt, and black pepper. Rub this mixture onto both sides of the chicken breasts. Heat olive oil in a skillet over medium-high heat and add the seasoned chicken breasts. Cook for 2-3 minutes until golden brown on each side. Transfer the chicken breasts to a baking dish and bake for 20 minutes or until the internal temperature reaches 165°F (74°C).
Assembling the Meal Prep
Ingredients:
4 cups cooked brown rice
2 cups steamed broccoli
2 cups cherry tomatoes
1 cup chickpeas
1 cup black olives
1 cup feta cheese
While the chicken is baking, prepare the rest of the ingredients. Once the chicken is cooked, let it cool for 5 minutes before slicing it into strips. Divide the brown rice into 4 meal prep containers and top each with broccoli, cherry tomatoes, chickpeas, and black olives. Add the sliced Italian chicken on top of each container and sprinkle with feta cheese. Cover the containers and store them in the fridge for up to 4 days.
Enjoying Your Italian Chicken Meal Prep
Not only is this Italian chicken meal prep recipe easy to make, but it also provides a balanced and nutritious meal. The chicken breasts are a great source of protein, while the brown rice and chickpeas provide complex carbohydrates for sustained energy. The broccoli and cherry tomatoes add a boost of vitamins and minerals, and the black olives and feta cheese add a delicious Mediterranean twist. This meal prep is perfect for lunch or dinner, and it's a great way to stay on track with your healthy eating goals. So, give this Italian chicken meal prep a try and enjoy a tasty and convenient meal!
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