Best Ways To Meal Prep Chicken

Method 1: Oven-Baked Chicken

Step 1: Choose Your Chicken

Start with boneless, skinless chicken breasts. They're lean, easy to work with, and cook quickly. For extra tenderness, go for smaller cuts. They usually come from younger birds and tend to stay juicier. Once your chicken is ready, preheat your oven to 400°F (200°C). A hot oven is key to locking in flavor and moisture.

Step 2: Season And Prep

Line a sheet tray with parchment paper to prevent sticking and make cleanup easier. Place your chicken breasts on the tray, spaced out evenly. Drizzle them with a bit of olive oil to help with browning. Then season generously with salt and pepper.

Want more flavor? Add garlic powder, paprika, Italian seasoning, whatever you like. A quick squeeze of lemon juice at this stage boosts both flavor and tenderness.

Step 3: Bake To Perfection

Pop the tray into the preheated oven and bake for 20 to 25 minutes. The exact time will depend on the thickness of your chicken. The goal is to reach an internal temperature of 165°F (74°C).

A meat thermometer is your best friend here. Once done, let the chicken rest for 5 to 10 minutes before slicing. Resting helps the juices settle, so your chicken stays moist.

Step 4: Store It Right

Once cooled, transfer the chicken to airtight containers. We recommend either glass or BPA-free plastic. Store it in the refrigerator for up to four days. But can you freeze meal prep chicken after it's cooked? You can, for up to 3 months.

Oven-baked chicken is super versatile. You can use it in salads, wraps, grain bowls, or just eat it with your favorite sides. The neutral flavor means it pairs well with just about anything.

Method 2: Instant Pot Shredded Chicken

Step 1: Prep The Chicken And Broth

Start by placing boneless, skinless chicken breasts directly into your Instant Pot. You can usually fit two to four pieces comfortably. Add one cup of low-sodium chicken broth. This little step goes a long way. It helps the chicken cook evenly and stay juicy.

Step 2: Add Your Seasoning

Next, season the chicken with your favorite spice blend. Garlic powder, onion powder, paprika, and Italian seasoning are solid go-tos.

Want a little kick? Toss in some chili powder or cumin. The Instant Pot does a great job of infusing those flavors, so don’t be afraid to get creative.

Step 3: Pressure Cook And Relax

Seal the Instant Pot and set it to cook on high pressure for 10 minutes. Once the timer goes off, let it naturally release pressure for another 10 minutes. This hands-off approach is one of the best parts: minimal effort, maximum flavor.

Step 4: Shred And Store

After releasing any remaining pressure, open the lid and get ready to shred. Two forks work great, or you can use a hand mixer for quicker results. Shred the chicken right in the pot to soak up every bit of that flavorful broth.

Store it in airtight containers once cooled. Wondering how long does meal prep chicken last in the fridge? Generally, 3 to 4 days is the sweet spot for freshness.

This shredded chicken is amazing in tacos, wraps, sandwiches, casseroles - you name it.

Looking to take your meal prep to the next level? Connect with a Registered Health Dietitian through Berry Street and get a personalized 7-day meal plan tailored to your needs. It’s the easiest way to build a plan that fits your goals, your schedule, and your taste buds.

Method 3: Poached Chicken

Step 1: Prep The Pot And Add Aromatics

Grab a large pot and place your boneless, skinless chicken breasts at the bottom. Then pour in enough water (or low-sodium chicken broth) to cover them completely. This sets the stage for gentle cooking.

For a little extra flavor, toss in a couple of bay leaves, some crushed garlic cloves, and a few peppercorns. These aromatics don’t overpower but add a subtle depth that makes a big difference.

Step 2: Simmer, Don’t Boil

Set your burner to medium heat and slowly bring the liquid to a gentle simmer. This part’s important: boiling can toughen the chicken, leaving it rubbery. A slow simmer, on the other hand, keeps it tender and juicy. Look for small bubbles and steam, not a rolling boil.

Step 3: Cook Gently And Check Temperature

Let the chicken simmer for 15 to 20 minutes. Cooking time depends on the thickness of the breasts, so keep an eye on them. Use a meat thermometer to check that the internal temperature has reached 165°F (74°C).

Once they’re ready, pull the chicken out of the pot and let it rest for a few minutes. This helps the juices redistribute and keeps your meat moist.

Step 4: Slice, Shred, And Store

Now it’s time to prep the chicken for your meals. Slice it up or shred it, depending on what you’re planning to make. Poached chicken is perfect for chicken salad, wraps, sandwiches, or even pasta dishes.

It’s super moist and holds onto seasoning well if you want to add more later. This method is easy, low-effort, and great for anyone who prefers a more subtle flavor base. Plus, it’s a gentle way to cook if you’re prepping for multiple meals or people with different taste preferences.

Want to keep it longer? Use a vacuum sealed meal prep setup to extend freshness and prevent freezer burn.

Method 4: Stovetop Searing

Step 1: Heat The Pan And Season The Chicken

Start by heating about a tablespoon of olive oil in a skillet over medium-high heat. Let it get hot, but not smoking. While the oil is heating, season your boneless, skinless chicken breasts with salt and pepper.

Add your favorite spices, such as smoked paprika, garlic powder, or even a pinch of cayenne for a little kick. This step sets the stage for that delicious crust.

Step 2: Sear

Place the seasoned chicken in the skillet. It should sizzle when it hits the pan. Sear for 5 to 7 minutes on the first side without moving it around. Flip and cook the other side for another 5 to 7 minutes.

You’re looking for a golden-brown crust and an internal temperature of 165°F (74°C). A meat thermometer is helpful here.

Step 3: Rest, Then Slice

Once the chicken is cooked through, transfer it to a cutting board. Let it rest for about 5 minutes. Resting is crucial because it lets the juices settle, so the chicken stays moist when you cut into it. Then slice it up, and it's ready to go.

Stovetop searing is a fast, flavorful option for meal prep. The crispy exterior makes it perfect for serving as a standalone main dish, but it’s also great in salads, bowls, or paired with roasted veggies. For those into frozen meal prep ideas healthy enough to reheat on a busy day, this is a delicious place to start.

What Type Of Chicken Is Best For Meal Prep?

Boneless, skinless chicken breasts are a popular choice for meal prep, and it’s easy to see why. They’re 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 don’t count out chicken thighs. With a bit more fat, they bring richer flavor and tend to stay juicier, especially when reheated. They’re 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. It’s a simple way to enjoy different textures and flavors without having to reinvent your whole plan each week.

Not sure how long can you freeze meal prep chicken safely? Aim for up to three months in the freezer when stored properly.

Conclusion

Meal prepping chicken doesn’t have to be complicated. It just takes a little planning and the right technique. Whether you’re 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.

Best Way To Meal Prep Chicken (FAQs)

Can I freeze meal prepped chicken?

Yes, absolutely. Cooked chicken freezes well for up to 3 months. Just make sure it's cooled completely before storing it in airtight containers or freezer-safe bags. Label with the date so you can keep track.

How do I reheat chicken without drying it out?

Reheat it gently. Try using a covered pan on the stovetop with a splash of broth or water, or microwave it with a damp paper towel over the top. This helps retain moisture.

How much chicken should I prep per meal?

A good starting point is 3 to 4 ounces of cooked chicken per meal. This can vary depending on your individual protein needs and overall dietary goals.