Claire Thompson
Meal prep can be challenging, but it's a great way to save time and money. Chicken is a popular choice for meal prep because it's versatile and can be used in a variety of dishes. The best way to meal prep chicken depends on your personal preferences and needs. Some common methods include poaching, baking, grilling, air frying, and instant pot cooking. It's important to ensure that chicken is cooked to the right temperature to prevent foodborne illnesses, and it can be stored in the refrigerator for up to four days or frozen for up to three months.
Characteristics and Values Table for Chicken Meal Prep:
| Characteristics | Values |
|---|---|
| Meal Prep Containers | Glass or plastic containers with airtight lids, such as Tupperware or glass meal prep containers from Amazon |
| Chicken Type | Boneless, skinless chicken breasts are versatile and less likely to dry out |
| Chicken Quantity | 6-8 boneless, skinless chicken breasts |
| Chicken Storage | Store cooked chicken in an airtight container with some cooking liquid to keep it moist for up to 3-4 days in the refrigerator or up to 3 months in the freezer |
| Cooking Method | Baking, poaching, pressure cooking, frying, or grilling |
| Seasonings | Lime juice, ground cumin, sea salt, black pepper, cayenne pepper, fresh cilantro, olive oil, lemon juice, or a variety of spices |
| Vegetables | Broccoli, cauliflower, tomatoes, zucchini, eggplant, carrots, etc. |
| Recipes | Chicken salad, chicken tacos, burrito bowls, teriyaki chicken, chicken noodle soup, chicken enchiladas, coconut chicken tenders, etc. |
| Benefits | Healthy, inexpensive, convenient, and time-saving |
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What You'll Learn
Choosing the right cut of chicken
For a juicy and succulent chicken dinner, bone-in, skin-on chicken thighs or breasts are excellent choices. The bone keeps the meat moist, while the skin crisps up to a golden perfection. However, for meal prep, boneless and skinless chicken breasts are the way to go. Chicken skin tends to become soggy when stored in the fridge overnight, and no one wants to deal with carving their chicken off the bone during lunchtime. Boneless and skinless chicken breasts are also more versatile than dark meat, allowing you to create various dishes throughout the week.
To ensure your chicken stays moist during meal prep, consider cooking the pieces whole before dicing or shredding them. Cooking whole chicken breasts helps retain juices, resulting in tender and juicy meat. Additionally, cooking boneless, skinless chicken breasts on a bed of vegetables is a great way to keep them moist. The vegetables release steam as they cook, infusing flavour and moisture into the chicken.
When using an Instant Pot or pressure cooker for meal prep, it's essential to use enough liquid, typically about one cup. You can use chicken broth or a combination of pineapple juice and broth for added flavour. Don't forget to season your chicken generously, as this makes a significant difference in the final taste.
Lastly, storing your cooked chicken properly is crucial. Always use airtight containers and include some of the cooking liquid to keep the chicken moist. With proper storage, your meal-prepped chicken can last in the refrigerator for up to four days or three to four days, according to the USDA.
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Seasoning and marinating
Choose the Right Cut of Chicken
Selecting the right cut of chicken for meal prep is essential. While bone-in and skin-on chicken cuts are delicious and juicy for a fresh dinner, they are not ideal for meal prep. The skin tends to become soggy when stored in the fridge, and picking meat off the bone for a quick lunch can be tedious. Instead, opt for boneless, skinless chicken breasts or thighs. These cuts are more versatile and will save you time when preparing your meals.
Marinades and Seasonings
To add flavour to your chicken, you can either marinate it or season it directly. Marinades are a great way to infuse flavour into the meat. You can use various ingredients for your marinade, such as lime juice, ground cumin, sea salt, black pepper, cayenne pepper, cilantro, and olive oil. Place the chicken in a large mixing bowl, add your desired ingredients, and toss to coat evenly. You can also use a large sealable bag for this step. Refrigerate the marinated chicken for at least 30 minutes to allow the flavours to penetrate the meat.
Alternatively, you can season your chicken directly with a dry rub or spices. This method is ideal if you want to avoid the extra oil from the marinade. Generously season both sides of the chicken with salt and pepper, and any other desired spices. You can also squeeze lemon over the chicken to add flavour and help tenderize the meat.
Cooking Methods
Baking, pan-searing, grilling, and poaching are all suitable cooking methods for meal prep chicken. Baking your chicken on a sheet tray with a bed of chopped vegetables is a great way to keep the meat moist, as the vegetables release steam during cooking. Opt for vegetables that cook within 30 minutes, such as broccoli, cauliflower, tomatoes, zucchini, or eggplant. Avoid vegetables that require special treatment, like Brussels sprouts.
Poaching chicken is another excellent option, as it yields juicy results and provides you with a flavourful leftover poaching liquid that can be used for cooking grains. You can also fry your chicken or use an Instant Pot or pressure cooker for quicker cooking.
Storing and Reheating
Always allow your chicken to cool completely before storing it in an airtight container. Chicken can be stored in the refrigerator for 3 to 4 days or frozen for up to three months. When reheating, cover the chicken with a microwave-safe lid to retain moisture. Ensure the lid is not completely closed to allow steam to escape. You can also enjoy your meal-prepped chicken cold in salads or sandwiches.
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Cooking methods
The best cut of chicken to buy for meal prep is boneless, skinless chicken breast. This is because chicken skin can become soggy when stored in the fridge, and white meat is more versatile than dark meat.
One method for cooking chicken breast is to bake it on a sheet tray on a bed of chopped vegetables. The vegetables should be ones that cook quickly, such as broccoli, cauliflower, tomatoes, zucchini, or eggplant. Preheat the oven to 400°F, toss the vegetables and chicken in olive oil, and season with salt and pepper. Squeeze lemon over the chicken, then bake for 30 minutes.
Another method is to poach the chicken. This can be done with either boneless, skinless chicken breasts or bone-in chicken breasts. The leftover poaching liquid can be saved and used to cook grains.
To avoid dry chicken, it is recommended to cook the chicken pieces whole, rather than dicing them before cooking.
For those who want to avoid using olive oil, you can lightly cover the chicken with a microwave-safe lid to keep it moist during reheating.
If you have an Instant Pot, you can cook enough chicken for a week's worth of lunches or dinners in 30 minutes. Place chicken broth and pineapple juice in the bottom of the Instant Pot insert, add your chosen seasonings to the chicken, and place the chicken in the liquid. Lock the lid, set the pressure to high, and cook for 10 minutes. After cooking, let the pressure release naturally for 10 minutes.
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Storing and reheating
Storing your chicken meal prep is a crucial step in ensuring your food stays fresh and safe to eat. Most sources agree that cooked chicken can be stored in the refrigerator for up to 3-4 days. However, one source mentions that it can last up to seven days in the fridge. If you're not planning to consume your meal prep within this timeframe, freezing is a great option. Frozen cooked chicken can last up to three months.
When storing chicken, it's essential to use airtight containers or sealable bags. Glass containers with airtight lids are an excellent choice as they help keep food fresh and also reheat well in the oven or microwave. If you're using plastic containers, ensure they are specifically designed for meal prep and food storage.
Before storing, allow the chicken to cool completely. Then, place the chicken in the containers or bags, adding some of the cooking liquid to keep the meat moist. If you're using containers, leave a little space at the top for ventilation. Label your containers with the date and store them in the refrigerator or freezer.
When reheating your meal-prepped chicken, there are several methods you can use. Oven reheating is a popular option, especially if you're reheating a whole meal. Preheat your oven to 350°F (180°C) and place your meal in an oven-safe container. Cover the container with foil to retain moisture and heat for 15-20 minutes, or until the food is heated through.
Microwaves are another convenient option for reheating chicken. Place your meal on a microwave-safe plate or container and cover it with a lid or damp paper towel to prevent splattering and keep the food moist. Heat for 1-2 minutes, then check if it needs more time. Be careful not to overheat, as microwaves can vary in power.
You can also reheat chicken on the stovetop. This method is useful if you're reheating chicken pieces or strips. Use a non-stick pan and heat it over medium heat. Add a small amount of oil or butter to prevent sticking and heat the chicken for 3-5 minutes, stirring occasionally, until it's heated through.
Remember, it's essential to ensure your chicken is thoroughly reheated to a safe temperature before consuming it. Always check that your meal is hot and steaming before eating. Enjoy your delicious and safely reheated meal-prepped chicken!
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Chicken meal prep recipes
Chicken is a great option for meal prep as it's inexpensive and lasts for up to four days in the fridge after cooking. Here are some tips and recipes for chicken meal prep:
Poached Chicken
Poaching chicken is a great way to keep it juicy and tender. You can use boneless, skinless chicken breasts or bone-in chicken breasts, which will create a rich stock. The poaching liquid can be saved and used as a flavourful broth for cooking grains. Poached chicken can be stored in the fridge for up to four days or frozen for up to three months.
Baked Chicken
To avoid dry and tough results when baking chicken, it is recommended to cook boneless, skinless chicken breasts on a sheet tray with chopped vegetables. The vegetables will release steam as they cook, keeping the chicken moist. Preheat the oven to 400 degrees F and toss the vegetables and chicken in olive oil, then season with salt and pepper. Squeeze lemon over the chicken for added flavour and tenderness.
Instant Pot Shredded Chicken
For a quick and easy option, try using an Instant Pot or pressure cooker to make shredded chicken. Place chicken broth and pineapple juice in the pot, along with generously seasoned chicken. Cook on high pressure for 10 minutes, followed by a natural release for 10 minutes. This recipe yields enough shredded chicken for healthy lunches and dinners throughout the week.
Chicken Wings
For a crunchy snack option, try making chicken wings by dredging them in baking powder before popping them in the oven. The baking powder reacts with the skin to jumpstart the browning process. You can also place the wings on a wire cooling rack for crispier results.
Coconut Chicken Tenders
A tasty handheld option is coconut chicken tenders, which can be baked or fried. The coconut coating gets crunchy and brown all over, with no soggy spots. This recipe can be ready in about 30 minutes and is surprisingly lower effort than it sounds.
Green Chicken Enchiladas
For a freezer-friendly main dish, try making green chicken enchiladas. This recipe uses store-bought rotisserie chicken and is a zesty, tasty option that can be made ahead of time.
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Frequently asked questions
There are several ways to meal prep chicken, including poaching, baking, grilling, and cooking it in an air fryer, instant pot, or on a stovetop. The best method depends on your needs, the equipment you have available, and your personal preferences.
To keep your chicken juicy, avoid overcooking it. You can use a meat thermometer to check that the internal temperature reaches 165°F (74°C) without exceeding this temperature. Letting the chicken rest for 5 to 10 minutes after cooking also helps the juices settle, keeping the meat moist.
Meal prepped chicken can be stored in the refrigerator for up to four days or frozen for up to three months.
Seasoning chicken for meal prep depends on your personal preferences. You can use a simple spice mix or a combination of spices such as smoked paprika, garlic powder, cayenne, cornstarch, and brown sugar. Remember to season well and lock in moisture to ensure your chicken is juicy and flavorful.
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