Every time I prepare Lemon Garlic Chicken Meal Prep, the air fills with the zesty aroma of lemon and garlic, bringing warmth to my kitchen. I remember the first time I discovered this recipe—it was a busy week, and I needed something healthy and easy to make ahead. You know those days when you want to eat well but don’t have two hours to spend in the kitchen? That’s when this dish becomes a lifesaver. It matters because it balances flavors and nutrition while keeping meal prep straightforward. What’s special about this recipe is how it combines simple ingredients to create a delicious meal that can last throughout the week.
why make this recipe
This Lemon Garlic Chicken Meal Prep is perfect for anyone looking to eat healthy without sacrificing flavor. It’s simple to prepare and offers a well-rounded meal in just a few steps. The chicken is tender and rich with garlic and lemon, while the roasted potatoes and sautéed zucchini provide delicious sides. If you’re meal prepping for the week, this dish saves time and helps you stay on track with your healthy eating goals!
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. Let the chicken 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 let it 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 enjoy this meal as is or serve it over a bed of greens to make a vibrant salad. A dollop of your favorite dressing can elevate the flavors even more.
how to store Lemon Garlic Chicken Meal Prep
Store each meal prep container in the refrigerator for up to four days. If you want to keep the chicken and veggies longer, you can freeze them for up to three months. Just make sure to defrost them in the fridge before reheating.
tips to make Lemon Garlic Chicken Meal Prep
- For extra flavor, let the chicken marinate overnight.
- You can use different vegetables like bell peppers or broccoli if you prefer.
- Adjust the spices to your taste; add more garlic or lemon juice if you love it!
variation
You can easily swap the chicken for tofu or tempeh for a vegetarian version. Just make sure to adjust the cooking time accordingly.
FAQs
1. Can I use chicken thighs instead of breasts?
Yes, chicken thighs will work well and can add a richer flavor. Just make sure to check the internal temperature reaches 165°F (74°C).
2. Is this recipe gluten-free?
Yes, all the ingredients are gluten-free, making this a great option for those with gluten sensitivities.
3. Can I prepare this meal in advance?
Absolutely! You can prepare everything on the weekend and store it in the fridge for a quick grab-and-go option during the week.
Lemon Garlic Chicken Meal Prep
Ingredients
For the Chicken
- ¼ cup fresh lemon juice
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 2 teaspoons dried oregano
- ½ teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- 24 ounces boneless, skinless chicken breasts 4 (6-ounce) pieces
For the Sides
- 1.5 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
Method
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.
- Let the chicken 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 let it 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.