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Easy High-Protein Chicken Meal Prep Recipes for Healthy Eating at Home

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A straightforward, filling, and healthy chicken meal prep recipe featuring juicy roasted chicken breasts, vibrant vegetables, and protein-rich quinoa, perfect for busy weeks.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 3 cups broccoli florets (fresh or frozen)
  • 1.5 cups cherry tomatoes
  • 1 cup dry quinoa
  • 2 cups water (for cooking quinoa)
  • 2 tablespoons lemon juice
  • 2 tablespoons fresh parsley, chopped (optional)

Instructions

  1. Preheat your oven to 400°F (200°C).
  2. Rinse 1 cup (185g) of quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups (475ml) of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
  3. Pat dry the chicken breasts with paper towels. In a bowl, toss them with 2 tablespoons of olive oil, 1 teaspoon garlic powder, 1 teaspoon paprika, and salt and pepper to taste. Make sure each piece is evenly coated.
  4. In a separate large bowl, toss broccoli florets and cherry tomatoes with a drizzle of olive oil, a pinch of salt, and pepper. Keep the tomatoes whole.
  5. Arrange the chicken breasts spaced out on a rimmed baking sheet, then scatter the broccoli and tomatoes around them.
  6. Roast in the oven for 20-25 minutes until the chicken reaches an internal temperature of 165°F (74°C), broccoli is tender but slightly crunchy, and tomatoes are softened and blistered.
  7. Remove from the oven and let the chicken rest for 5 minutes before slicing. Drizzle the pan with 2 tablespoons of fresh lemon juice and sprinkle chopped parsley over the top if using.
  8. Divide the quinoa evenly among 4 meal prep containers, add sliced chicken, and top with roasted broccoli and tomatoes. Seal and refrigerate for up to 4 days.

Notes

Use a meat thermometer to ensure chicken reaches 165°F for safety and juiciness. Let chicken rest before slicing to retain moisture. If oven runs hot, check chicken at 18 minutes to avoid drying out. Parsley is optional; dried herbs like oregano can be used as a substitute. Quinoa can be swapped with brown rice or couscous. Broccoli can be replaced with green beans or asparagus. For a low-carb version, substitute quinoa with cauliflower rice.

Nutrition

Keywords: high-protein, chicken meal prep, healthy eating, easy recipe, roasted chicken, quinoa, meal prep, healthy dinner

Find it online: https://eliplate.com/easy-high-protein-chicken-meal-prep-recipes-for-healthy-eating-at-home/