When time is limited, meal prep is the obvious solution. Get ahead by taking the time to do some batch cooking on the weekend, then enjoy tasty meals all week long. Versatile and popular, chicken is an excellent choice for your meal prep sessions. Experiment with different cooking styles from around the world, and enjoy a new chicken dish every day.
Get ahead for the week with chicken meal prep ideas
Chicken is one of the most versatile proteins around. It's used in just about every country on the planet, so there are thousands of ways to prepare it. It's also really easy to prep in advance, making it ideal for anyone who wants to do some batch cooking.
There are two ways you can incorporate chicken into your meal prep plans. Firstly, you can start with raw pieces like breasts, thighs and legs. You can even use chicken mince to prepare meatballs or burgers. If you're making a Sunday roast, remove some of the meat from the carcass and set it aside for meal prep. Leftover roast chicken is a thrifty favourite, and you can use it in soups, salads, curries and pasta bakes.
Top tip: Marinating raw chicken overnight is a great way to add flavour. Try mixing olive oil with minced garlic and lemon juice for a Mediterranean-style marinade. Or, you can use soy sauce with honey, garlic and ginger to add some East Asian flair to your dishes.
Chicken breast meal prep tips
Chicken breast is a family favourite — it's easy to prepare and quick to cook, plus it has no bones or nasty bits to frighten the kids. The only problem with using chicken breast for meal prep is that it can easily dry out. Don't cook it too long. When reheating leftover chicken, cover it and add some moisture. This could be in the form of sauce, stock, or even just water. All three will work to ensure that chicken breast retains its juicy texture.
Chicken thigh meal prep tips
If you've got some chicken thighs coming in your food box subscription, you're in for a treat. These cuts are meatier than breasts, with a stronger flavour. For this reason, they're particularly popular in countries across both East Asia and the Caribbean.
As the flavour is so strong, chicken thigh works well in dishes with intense sauces. Try using it in curries or chilli-packed stir-fries. In Japan, skin-on chicken thighs are a popular choice, often fried with a sticky teriyaki sauce and served over rice. Cut them into bite-size pieces before serving so that you can easily eat them with chopsticks.
Meal prep ideas for chicken from around the world
Your chicken recipe collection can feel like a treasure trove of international goodies. Every country has its own unique ways of preparing chicken. Once you've mastered the basics of cooking poultry, you can easily try new dishes from all over the world. As chicken is such a crowd-pleaser, it's a good vehicle for trying new flavours. This chicken & rice pilaf uses za'atar, a herby Middle Eastern spice rub that is tough to pronounce but absolutely delicious to eat.
Introduce some Italian inspiration into your kitchen with chicken piccata with buttery sauce. The Italians are actually quite picky about how they eat chicken, and they'll never serve it with pasta or on pizza. This Italian-American classic, with its rich garlic butter sauce, will please even the most discerning diner. For a simple pan-Asian take on chicken, try a tasty and quick family sticky chicken, which marries sweet brown sugar with soy and garlic.
How to stop meal prep from feeling boring
Sceptics sometimes say that meal prep leads to dull dishes, but that's not the case. To liven yours up, just add something extra right before serving. For example, many simple dishes of chicken will benefit from a quick side salad. You can whip one up in ten minutes before serving, adding a touch of freshness to the table.
Garnishes are a simple but great way to add pizzazz to meal prep. Try sprinkling some finely sliced fresh herbs over your prepared, reheated meal. Italian chicken dishes taste great with fresh basil sprinkled over the top—never add basil too early, as it can wilt and turn black. Use flat-leaf parsley for French dishes, mint for curries, or coriander for Asian and Mexican chicken meals.
Chicken Meal Prep Ideas FAQ
Is it okay to meal prep chicken?
Yes. Chicken is a very popular choice for cooking in advance. Make sure that you cook it all the way through, as raw chicken can be dangerous. Keep cooked chicken dishes in the fridge and use within 3 to 4 days.
What foods are not recommended for meal prepping?
Foods with high moisture content shouldn't be prepared too far in advance, as they can become unpleasantly soggy. That includes salad veg, as well as soft fruits, like berries or watermelon. If you want to enjoy a side salad with your meal prep, it's best to whip one up quickly just before serving.
Is frozen chicken good for meal prep?
Yes, you can use frozen raw chicken for meal prep. Defrost it completely before cooking, and make sure to cook it all the way through.
Can chicken meal prep last 5 days?
No, it's not a good idea to keep cooked chicken in the fridge that long. Generally, food safety experts recommend using cooked chicken within 3 to 4 days. If you need your meal prep to last longer, try freezing it.