why make this recipe
Lemon Garlic Chicken Meal Prep is a delicious and healthy choice for anyone looking to save time while eating well. This recipe is perfect for meal prepping because it combines protein, vegetables, and carbs in one easy package. You can make several portions at once, making it a great option for busy weekdays. Plus, the lemon and garlic add bright flavors that will keep your taste buds happy!
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
You can serve your Lemon Garlic Chicken Meal Prep right after cooking, or store it for later. If you are reheating, simply warm it in the microwave until heated through. It’s great as is or with a side salad for extra crunch!
how to store Lemon Garlic Chicken Meal Prep
Store the meal prep containers in the refrigerator. Make sure they are sealed well to keep the food fresh. They are best eaten within four days. If you want to keep them longer, you can also freeze them for up to three months.
tips to make Lemon Garlic Chicken Meal Prep
- Marinate the chicken for longer to enhance the flavors.
- Feel free to add other vegetables like bell peppers or broccoli to the meal prep.
- Adjust the seasoning to your taste; add more spices if you like it spicy!
variation
Instead of chicken, you can use tofu or shrimp for different protein options. You can also substitute the yellow potatoes with sweet potatoes for a twist!
FAQs
Can I make this meal prep vegetarian?
Yes! You can replace chicken with tofu or chickpeas for a vegetarian version.
How can I make it dairy-free?
This recipe is already dairy-free! Just ensure you use dairy-free seasonings and oils.
Can I use other herbs instead of oregano?
Definitely! Feel free to experiment with herbs like thyme, rosemary, or basil for different flavors.
Lemon Garlic Chicken Meal Prep
A delicious and healthy meal prep option that combines lemon garlic chicken with roasted potatoes and sautéed zucchini, perfect for busy weekdays.
- Total Time: 60 minutes
- Yield: 4 servings 1x
Ingredients
- 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
- 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
- In a large bowl, whisk together lemon juice, olive oil, minced garlic, dried oregano, paprika, salt, and black pepper. Add chicken and toss to coat thoroughly. Marinate for 20 minutes or up to 24 hours.
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. Spread potato pieces on the baking sheet, drizzle with olive oil, and season with garlic powder, salt, and pepper. Toss and bake for 30 minutes.
- Heat a large skillet over medium-high heat. Remove chicken from marinade, shaking off excess liquid. Cook chicken for 7-8 minutes on each side until golden brown and cooked through (165°F/74°C). Rest for 5 minutes before slicing.
- Add zucchini slices to the remaining marinade and toss to coat. Cook zucchini in the same skillet for 5-7 minutes until softened and lightly browned. Season with salt and pepper.
- Divide sliced chicken, roasted potatoes, and sautéed zucchini into four meal prep containers and let cool before sealing.
Notes
Marinate the chicken for longer to enhance flavors. Experiment with different vegetables and seasonings to suit your taste.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Meal Prep
- Method: Baking and Sautéing
- Cuisine: American
- Diet: Gluten-Free
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 3g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 36g
- Cholesterol: 90mg
Keywords: chicken, meal prep, lemon, garlic, zucchini, potatoes
