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Easy 5-Day High-Protein Chicken Meal Prep with Perfect Roasted Vegetables

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A quick and easy high-protein chicken meal prep recipe featuring perfectly roasted vegetables, designed to stay fresh and tasty for up to five days. Ideal for busy schedules, this meal is packed with protein and fiber, making it both filling and healthy.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 pounds / 680 grams)
  • 2 tablespoons olive oil (extra virgin preferred for flavor)
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon dried thyme
  • Salt and freshly ground black pepper, to taste
  • Juice of half a lemon
  • 2 medium carrots, peeled and sliced into sticks
  • 1 red bell pepper, sliced into strips
  • 1 zucchini, cut into half-moons
  • 1 red onion, cut into wedges
  • 1 cup broccoli florets
  • 3 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon balsamic vinegar (optional but recommended)
  • Salt and pepper, to taste
  • Optional: Fresh parsley or basil for garnish
  • Optional: Red pepper flakes for a bit of heat
  • Optional: Almond flour for gluten-free breading if you want crispy chicken

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. In a medium bowl, whisk together 2 tablespoons olive oil, garlic powder, smoked paprika, dried thyme, lemon juice, salt, and pepper. Toss the chicken breasts in the marinade until evenly coated. Let it sit for 10-15 minutes (or up to 2 hours for more flavor).
  3. On a large baking sheet, combine carrots, bell pepper, zucchini, onion, and broccoli. Drizzle with 3 tablespoons olive oil, balsamic vinegar, oregano, salt, and pepper. Toss well to coat evenly. Spread the vegetables out in a single layer.
  4. Nestle the marinated chicken breasts among the veggies on the baking sheet. Pour any leftover marinade over the chicken and veggies.
  5. Roast in the oven for 20 to 25 minutes, flipping the veggies halfway through and turning the chicken once to promote even browning.
  6. Check that the chicken reaches an internal temperature of 165°F (74°C) and that vegetables are tender with slightly crisp edges.
  7. Remove the chicken from the oven and let it rest for 5 minutes before slicing.
  8. Slice the chicken breasts into strips or bite-sized chunks. Divide the chicken and roasted vegetables into 5 meal prep containers.
  9. Add a sprinkle of fresh parsley or basil if desired. Seal containers and store in the fridge for up to 5 days.

Notes

Marinate chicken for at least 15 minutes to boost flavor and moisture. Roast at high heat (425°F) for caramelization and juicy chicken. Avoid overcrowding veggies to prevent steaming. Use a meat thermometer to ensure chicken is cooked to 165°F. Let chicken rest before slicing to keep it juicy. Flip veggies and chicken halfway through roasting for even cooking. Use parchment paper for easier cleanup. Variations include swapping veggies seasonally or adding spices like cayenne or cumin.

Nutrition

Keywords: high-protein, chicken meal prep, roasted vegetables, easy dinner, healthy meal, meal prep, quick recipe, gluten-free, low-carb

Find it online: https://tablemira.com/easy-5-day-high-protein-chicken-meal-prep-with-perfect-roasted-vegetables/