Lemon Garlic Chicken Meal Prep

This Lemon Garlic Chicken Meal Prep recipe is a healthy and easy-to-make meal plan option, perfect for busy individuals looking for nutritious, protein-packed meals. The zesty lemon marinade with garlic, oregano, and paprika creates a flavorful dish that pairs perfectly with roasted potatoes and sautéed zucchini. This meal is great for those following a low-carb, gluten-free, or dairy-free diet. With simple ingredients and easy preparation, it’s ideal for meal prepping ahead of time for the week. Get your protein, fiber, and essential nutrients in one balanced meal that’s perfect for lunch or dinner. Store leftovers for quick meals throughout the week. Perfect for anyone seeking a healthy meal prep option with minimal effort!

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

Instructions

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

Why You’ll Love This Recipe

• Simple & Flavorful: The combination of fresh lemon, garlic, and oregano gives the chicken a zesty, aromatic flavor that pairs perfectly with roasted potatoes and zucchini.
• Perfect for Meal Prep: This dish can be made in advance and stored in the fridge for quick, easy meals throughout the week.
• Healthy & Balanced: Lean chicken, roasted potatoes, and zucchini provide a balanced mix of protein, fiber, and nutrients, making this meal prep both nutritious and filling.

Tips

• Marinating Time: For the best flavor, marinate the chicken for at least 30 minutes or up to 24 hours.
• Potato Variations: You can swap yellow potatoes with sweet potatoes for a different texture and flavor.
• Skillet Tip: Make sure the skillet is hot before adding the chicken to get a nice sear and lock in the juices.
• For a Low-Carb Option: Replace potatoes with cauliflower or a leafy green vegetable like spinach for a lower-carb meal.

Variations and Substitutions

• Vegetarian Option: Substitute the chicken with tofu or tempeh, marinated in the same lemon garlic marinade.
• Additional Veggies: Add bell peppers, mushrooms, or cherry tomatoes to the zucchini for more variety and color.
• Dairy-Free: This recipe is already dairy-free, making it suitable for those following dairy-free diets.
• Gluten-Free: This meal is naturally gluten-free.

FAQs

Can I use frozen chicken breasts?
Yes, you can use frozen chicken breasts. Just ensure they are thawed before marinating and cooking.

How do I store leftovers?
Store in an airtight container in the fridge for up to 4 days. For longer storage, freeze for up to 3 months.

Can I cook this recipe on the grill?
Yes, grilling the chicken instead of cooking it in a skillet will add a delicious smoky flavor.

Serving Suggestions

• Serve with a Salad: Pair with a fresh green salad or quinoa for an extra boost of nutrients.
• Over Rice or Couscous: Serve the chicken with rice or couscous for a hearty and satisfying meal.
• Add a Sauce: Drizzle with extra lemon sauce or your favorite dressing to add more flavor.
• Wrap it up: Wrap the chicken, zucchini, and potatoes in a whole grain tortilla for a quick and tasty lunch option.

This Lemon Garlic Chicken Meal Prep is an easy and flavorful way to stay on track with your healthy eating goals, providing a delicious and balanced meal that’s perfect for busy days!