Grilled
Grilled Chicken Breast Meal Prep
This is the base recipe worth memorizing for anyone building a week of high-protein lunches: an all-purpose marinade, a hot grill, and chicken breasts portioned into containers while still warm. Mix and match it with whatever grains and vegetables you're prepping alongside it.
Why you'll love this recipe
- One versatile marinade for endless meal combinations
- Portions cleanly into 4 grab-and-go containers
- High protein, low effort
- Reheats well without drying out
Instructions
- Whisk together the olive oil, lemon juice, garlic, oregano, paprika, salt and pepper in a bowl or zip-top bag.
- Add the chicken breasts, coat evenly, and marinate in the fridge for at least 30 minutes or up to 8 hours.
- Preheat a grill or grill pan to medium-high heat.
- Grill the chicken for 5-6 minutes per side, until well-marked and the internal temperature reaches 165°F (74°C).
- Let rest 5 minutes, then slice or leave whole and divide among 4 meal prep containers with your choice of grains and vegetables.
- Cool completely before sealing containers and refrigerate for up to 4 days.
How to tell it's done
Pull each breast off the grill when its thickest point reads 165°F (74°C). Because these are meant to be stored and reheated, don't go past that. Overcooked meal-prep chicken gets drier every time it's reheated. The surface should have clear grill marks, and the center should be opaque and juicy when sliced.
Tips for success
- Pounding the chicken to even thickness before marinating helps it cook uniformly on the grill.
- Let the chicken cool for about 15 minutes before sealing containers to avoid condensation making everything soggy.
- This marinade works equally well baked at 400°F for 20-22 minutes if you don't have a grill.
- Slice the chicken before storing if you want it to reheat more evenly and go further in salads or wraps.
Ingredient notes & swaps
- Chicken size: 6 oz breasts are ideal for portioning. If yours are 10-12 oz, cut them in half horizontally into thinner cutlets so they cook evenly.
- Flavor swaps: keep the oil and acid, then change the seasoning each week. Try cumin and chili powder, Italian herbs, or ginger and soy instead of oregano and paprika.
- Lemon juice: red wine vinegar works as the acid. Don't marinate longer than 8 hours with either, because the acid starts to make the surface mushy.
- Grill pan: a cast-iron grill pan on high heat gives similar results indoors. Open a window, because the marinade will smoke.
Storage & reheating
Refrigerate within 2 hours of cooking. The chicken keeps for up to 4 days, so if you prep on Sunday, plan to eat the last portion by Thursday. To reheat without drying it out, sprinkle the chicken with a teaspoon of water, cover the container loosely, and microwave at 50-70% power. Or eat it cold, sliced over salads.
Make ahead & freezing
Mix the marinade and freeze raw chicken in it in individual bags for up to 3 months, ready to thaw and grill on prep day. Cooked chicken also freezes well for 2-3 months. Slice it first and freeze it flat in bags so you can take out just what you need.
What to serve with it
Choose a grain, a vegetable and a sauce for each container: rice, quinoa or roasted sweet potato; roasted broccoli, green beans or a chopped salad; and tzatziki, hummus, pesto or salsa. Rotate the sauce through the week to keep lunches from getting repetitive.
Frequently asked questions
How long does grilled chicken meal prep last in the fridge?
Properly cooled and stored in an airtight container, it keeps well for up to 4 days.
Can I freeze grilled chicken meal prep?
Yes, sliced or whole grilled chicken freezes well for up to 3 months; thaw overnight in the fridge before reheating.
What should I pair with meal prep chicken?
Roasted vegetables, a grain like rice or quinoa, and a sauce or dressing keep it from tasting repetitive across the week.
How do I reheat it without drying it out?
Reheat gently in the microwave with a damp paper towel over the container, or in a covered skillet with a splash of broth.
Nutrition (per serving)
| Calories | 268 |
| Protein | 35g |
| Carbs | 2g |
| Fat | 13g |
| Sodium | 460mg |
| Sugar | 0g |
Nutrition values are estimates calculated from the ingredient list and will vary with the exact brands and portion sizes you use.
More in: Grilled Chicken Recipes
You might also like
Grilled Cilantro Lime Chicken
Juicy grilled cilantro lime chicken breast marinated in a bright citrus-herb marinade, grilled in 15 minutes for…
Mediterranean Chicken Souvlaki Skewers
Mediterranean chicken souvlaki skewers marinated in lemon, garlic and oregano, grilled until charred and juicy…
GrilledGrilled BBQ Chicken Breast
Easy grilled BBQ chicken breast with a sticky glaze and smoky char, using a two-zone grilling method that keeps the…