Are you tired of coming home after a long day and having to figure out what to make for dinner? Meal prepping with chicken might just be your new best friend! I’ve been meal prepping chicken for years and I’m excited to share my favorite methods that will save you time money, and the headache of daily cooking decisions.
Why Chicken is the Ultimate Meal Prep Protein
Chicken is practically the superhero of meal prep proteins. It’s affordable, versatile, and when cooked correctly, can stay delicious for days in your fridge. Plus, chicken breast is lean and packed with protein, making it perfect for anyone trying to eat healthier.
But let’s be honest – we’ve all had that sad, dry chicken breast that feels like chewing on cardboard. Not anymore! The methods I’m about to share will ensure your meal prepped chicken stays juicy and flavorful all week long.
Before You Start: Choosing the Right Chicken
The quality of your chicken makes a huge difference in how your meal prep turns out. Here’s what to look for:
- Organic, free-range chicken if your budget allows (trust me, the taste difference is noticeable)
- Air-chilled chicken rather than water-chilled (this affects flavor and texture)
- Smaller chicken breasts tend to be more tender and flavorful
- Boneless, skinless chicken breasts are most versatile for meal prep
Chicken breasts vs thighs? While this guide focuses on breasts, thighs are also great for meal prep and naturally stay juicier due to their higher fat content.
The 3 Best Ways to Cook Chicken for Meal Prep
Let’s dive into my three favorite methods for preparing chicken that will actually taste good days later!
Method #1: Air Fryer Chicken Tenders
This is my go-to method when I want flavorful, tender chicken pieces that don’t need a knife to eat.
Why this method rocks
- The quick marinade tenderizes the chicken
- Hot, fast cooking locks in moisture
- Creates beautiful golden pieces with tons of flavor
- Perfect for salads, wraps, and eating cold from the fridge
Basic recipe
- Cut chicken breasts into tender-sized pieces
- Marinate for 30 minutes in a mixture with some vinegar (helps tenderize!)
- Season generously with Italian herbs, garlic, salt and pepper
- Air fry at 380°F for 10-12 minutes, flipping halfway
- Let rest 5-10 minutes before storing
I love using this chicken for topping green salads or stuffing into wraps. It stays tender even when cold straight from the fridge.
Method #2: Stovetop Chicken Breasts
This method produces gorgeous, juicy chicken that’s perfect for slicing and looks Instagram-worthy on your plate.
Why this method works:
- Searing the outside locks in moisture
- The “don’t lift the lid” technique keeps steam circulating
- Results in picture-perfect, sliceable chicken
- Great for eating as a main protein with sides
Basic recipe:
- Season chicken breasts generously with salt and pepper
- Heat oil in a large skillet over medium-high heat
- Add chicken and sear until golden brown (about 3-4 minutes)
- Flip once, reduce heat to low, cover and cook 7-10 minutes (DO NOT LIFT THE LID!)
- Remove from heat and let rest for 10 minutes (still covered)
This method takes a bit more attention than others, but the results are worth it. If you’re short on time, try the thin-sliced variation which cooks faster.
Method #3: Instant Pot Shredded Chicken
When I need the most hands-off, foolproof method that works for almost any recipe, this is my choice.
Why this method works:
- Completely hands-off cooking
- Almost impossible to mess up
- Creates moist, easily shredded chicken
- Perfect for using in other recipes
Basic recipe:
- Add 1 cup of chicken broth to the Instant Pot
- Place chicken breasts in the pot
- Season with salt, pepper, and garlic powder
- Pressure cook on high for 8-10 minutes (depending on thickness)
- Natural release for 10 minutes, then quick release
- Shred with two forks
This isn’t the prettiest chicken, but it’s perfect for anything where the chicken will be mixed into another dish like casseroles, soups, tacos, or buffalo chicken dip.
Bonus Method: Oven-Baked Chicken
If you don’t have special equipment like an air fryer or Instant Pot, oven-baked chicken is still a great option!
- Preheat oven to 400°F
- Toss vegetables and chicken in olive oil
- Season generously with salt, pepper, and a squeeze of lemon
- Roast until chicken reaches 160°F internally (about 30 minutes)
- Let rest until it reaches 165°F before storing
The veggies under the chicken release steam as they cook, which helps keep the chicken moist. Plus, you get meal prepped veggies at the same time!
How to Store Your Meal Prepped Chicken
Once you’ve made your delicious chicken, proper storage is key:
- Refrigerator: Store in airtight containers for 3-4 days
- Freezer: Wrap tightly and freeze for 3-6 months
- Pro tip: Freeze shredded chicken in a bit of broth to prevent freezer burn
Reheating Without Drying Out
Let’s talk about reheating that chicken without turning it into a sad, dry disaster:
- Microwave: Best for chicken with sauce. Reheat covered for 90 seconds to 2 minutes.
- Oven: Place in cold oven, then heat to 350°F for 15-20 minutes.
- Air fryer: Great for chicken tenders – 350°F for 5-7 minutes.
Some folks just don’t like reheated chicken, and that’s okay! There are plenty of meal prep recipes where the chicken cooks in sauce or with veggies to stay moist.
My Favorite Ways to Use Meal Prepped Chicken
Once you’ve got your chicken ready, the possibilities are endless! Here are some of my go-to uses:
- Salads: Top any green salad with sliced chicken for instant protein
- Wraps and sandwiches: Add chicken, veggies, and a spread for quick lunches
- Grain bowls: Pair with rice or quinoa and veggies for complete meals
- Pasta dishes: Mix shredded chicken with pasta and sauce
- Tacos or nachos: Shredded chicken makes these a cinch
- Soups and casseroles: Add pre-cooked chicken near the end of cooking
FAQ: Chicken Meal Prep Success
How much chicken should I prep per serving?
Typically, 3-4 ounces of cooked chicken per serving is standard (meaning 1 pound makes about 4 servings). But honestly, adjust to your needs! If you’re still hungry, try 6 ounces per serving next time.
How can I keep my chicken from getting dry?
Always use a meat thermometer to avoid overcooking, let chicken rest before cutting, and consider marinades or brines. Quality chicken makes a difference too!
Can I freeze meal prepped chicken?
Absolutely! Just wrap it well and use within 3-6 months for best quality.
What if I hate the taste of reheated chicken?
Try cooking chicken in sauces or soups, or look for “meal prep recipes for people who can’t stand reheated chicken” – there are lots of options!
Final Thoughts
Meal prepping chicken doesn’t have to be complicated or result in bland, dry protein. With these three methods in your cooking arsenal, you’ll be able to make delicious, versatile chicken that actually tastes good days later.
Remember, the key to successful chicken meal prep is:
- Start with quality chicken
- Don’t overcook it
- Store it properly
- Use it in recipes you actually enjoy eating
What’s your go-to way to meal prep chicken? Do you have any special tips or favorite recipes? Drop a comment below – I’d love to hear from you!
Best Way To Meal Prep Chicken (FAQs)
Yes, absolutely. Cooked chicken freezes well for up to 3 months. Just make sure its cooled completely before storing it in airtight containers or freezer-safe bags. Label with the date so you can keep track.
What Type Of Chicken Is Best For Meal Prep?
Boneless, skinless chicken breasts are a popular choice for meal prep, and itâs easy to see why. Theyâre lean, high in protein , and easy to season however you like. They cook quickly and have a mild flavor that works in just about any dish.
But donât count out chicken thighs. With a bit more fat, they bring richer flavor and tend to stay juicier, especially when reheated. Theyâre ideal for recipes that need a little more depth, like curries or stir-fries.
From our experience, using both in your meal prep rotation keeps things interesting. Itâs a simple way to enjoy different textures and flavors without having to reinvent your whole plan each week.
Not sure how long you can freeze meal prep chicken safely? Aim for up to three months in the freezer when stored properly.
Meal prepping chicken doesnât have to be complicated. It just takes a little planning and the right technique. Whether youâre baking, pressure cooking, poaching, or searing, each method has its own perks and can help you keep your meals exciting all week long.
Choosing the right type of chicken, like lean breasts or flavorful thighs, also makes a big difference in both taste and texture.
Ready to take your prep skills even further? Find a Registered Dietitian at Berry Street to create a personalized meal plan that fits your lifestyle and goals.