- Preheat oven to 425˚
- Cover rimmed baking dish with aluminum foil and slick down with olive oil.
- Place marinated chicken on sheet pans, being careful not to crowd.
- Bake at 425˚ for 15-25 minutes, depending on how thick/thin your chicken is.
- Cook chicken to 165˚ internal temperature.
Meal prep. Stack of freshly prepared roast chicken dinners in freezer-ready containers
Ah, meal preparation: when done properly, it’s like giving yourself a gift. However, failure will result in wasted money and depressing meals. We’re here to make sure that your preparation is perfect when it comes to chicken because it’s one of the best meats for meal prepping because it’s affordable and keeps for up to four days in the refrigerator after you’ve cooked it.
First things first, let’s talk about the bird. Although it may appear that all chicken is the same, the type you purchase actually makes a difference. We recommend always buying organic chicken (preferably free range). Despite the slight price premium associated with the organic label, choosing organic chicken over inorganic chicken can frequently mean the difference between juicy and dry results. Yes, it is better for the environment, but there is a significant difference in taste.
We also recommend you look for “air-chilled” chicken. For food safety during processing, chicken must be cooled to specific temperatures. It’s either cooled with purified air or cold water immersion. Immersion in cold water isn’t ideal because the water seeps into the chicken, diluting its flavor.
The next step is to decide which chicken cut to purchase. We’d recommend purchasing bone-in, skin-on chicken ten times out of ten if you were looking to make a beautiful chicken dinner, such as Crispy Chicken Thighs with Butternut Squash and Escarole, Chicken Under a Brick, or Skillet Rosemary Chicken. That’s because the bone ensures the meat stays juicy and succulent while the skin crisps up to the perfect crackling golden crisp (Is your mouth watering yet?)
however, boneless, skinless chicken breast is the best cut to purchase for meal preparation. We know, we know. It sounds boring. But heed our warning: First of all, overnight storage in the refrigerator will result in soggy chicken skin. And the last thing you want to do at lunch is to open a salad container and debone your chicken. When your meal-prep goal is to cook a few ingredients and then combine them to create new dishes throughout the week, white meat is simply more versatile than dark meat.
When purchasing chicken breasts, look for the smallest ones your local grocery store carries in addition to organic and air-chilled labels. We’re referring to the breasts of smaller birds, not chicken cutlets. The breast will be more tender and flavorful the smaller it is.
The drawbacks of cooking boneless, skinless chicken breasts include dry and tough outcomes. Our method helps you avoid these problems while also producing extra meal-prepared ingredients. Drumroll, please. On a bed of finely chopped vegetables, place your chicken on a sheet tray and bake it. The vegetables release steam as they cook, keeping the chicken moist and increasing the value of your meal. Choose fruits or vegetables that can be prepared in under 30 minutes. Think: broccoli, cauliflower, tomatoes, zucchini, eggplant. Avoid foods like Brussels sprouts, which need to be prepared with a lot of care and are best when they are extremely crispy.
First, preheat the oven to 400 degrees F. Olive oil should be used to toss the chicken and vegetables, and salt and pepper should be used liberally. Slice a lemon in half, then squeeze the juice over the chicken to add flavor and tenderize the meat. Place everything in the oven and roast the chicken for about 30 minutes, or until it is barely cooked through (an instant-read thermometer inserted into the thickest part of the breast registers 160 degrees F). The chicken will continue to cook to 165 degrees F after you take it out of the oven. Before putting the whole breasts of chicken in an airtight container, let the chicken cool completely.
The drawbacks of cooking boneless, skinless chicken breasts include dry and tough outcomes. Our method helps you avoid these problems while also producing extra meal-prepared ingredients. Drumroll, please. On a bed of finely chopped vegetables, place your chicken on a sheet tray and bake it. The vegetables release steam as they cook, keeping the chicken moist and increasing the value of your meal. Choose fruits or vegetables that can be prepared in under 30 minutes. Think: broccoli, cauliflower, tomatoes, zucchini, eggplant. Avoid foods like Brussels sprouts, which need to be prepared with a lot of care and are best when they are extremely crispy.
We also recommend you look for “air-chilled” chicken. For food safety during processing, chicken must be cooled to specific temperatures. It’s either cooled with purified air or cold water immersion. Immersion in cold water isn’t ideal because the water seeps into the chicken, diluting its flavor.
The next step is to decide which chicken cut to purchase. We’d recommend purchasing bone-in, skin-on chicken ten times out of ten if you were looking to make a beautiful chicken dinner, such as Crispy Chicken Thighs with Butternut Squash and Escarole, Chicken Under a Brick, or Skillet Rosemary Chicken. That’s because the bone ensures the meat stays juicy and succulent while the skin crisps up to the perfect crackling golden crisp (Is your mouth watering yet?)
however, boneless, skinless chicken breast is the best cut to purchase for meal preparation. We know, we know. It sounds boring. But heed our warning: First of all, overnight storage in the refrigerator will result in soggy chicken skin. And the last thing you want to do at lunch is to open a salad container and debone your chicken. When your meal-prep goal is to cook a few ingredients and then combine them to create new dishes throughout the week, white meat is simply more versatile than dark meat.
First, preheat the oven to 400 degrees F. Olive oil should be used to toss the chicken and vegetables, and salt and pepper should be used liberally. Slice a lemon in half, then squeeze the juice over the chicken to add flavor and tenderize the meat. Place everything in the oven and roast the chicken for about 30 minutes, or until it is barely cooked through (an instant-read thermometer inserted into the thickest part of the breast registers 160 degrees F). The chicken will continue to cook to 165 degrees F after you take it out of the oven. Before putting the whole breasts of chicken in an airtight container, let the chicken cool completely.
FAQ
How do you keep chicken breast moist for meal prepping?
- Buy high quality, free-range, organic, chicken breasts when possible. …
- Don’t overcook the chicken. …
- To flavor and tenderize the chicken, use a marinade, brine, or seasoning rub.
- Cook it with a sauce.
How do you not overcook chicken for meal prep?
Therefore, I cook the chicken whole rather than dicing it beforehand and cooking it. This prevents the chicken from overcooking and helps keep a large portion of the juices inside. Once it’s cooked, I dice it into bite sized cubes.
What temperature should chicken be to meal prep?
- Preheat oven to 425°F (220°C).
- Add to a lined baking sheet or glass baking dish Toss with a drizzle of oil and desired seasonings.
- Bake 16-20 minutes, until cooked through.
- Before storing leftover cooked chicken in the refrigerator for 5-7 days, let it cool.
How far in advance can you meal prep chicken breast?
We’re here to make sure that your preparation is perfect when it comes to chicken because it’s one of the best meats for meal prepping because it’s affordable and keeps for up to four days in the refrigerator after you’ve cooked it.
