20 Chicken Meal Prep Recipes: Keep Chicken Moist All Week

There's a reason chicken is the king of meal prep—it's affordable, high in protein, and versatile enough to eat five days straight without getting bored. There's just one problem: By Thursday, your Sunday-prepped chicken tastes like cardboard.

Dry, rubbery chicken has ruined more meal prep plans than I can count. But here's the secret: The problem isn't chicken. It's how you're cooking and storing it. Once you learn the right techniques, your Thursday chicken will taste just as good as your Monday chicken.

I'm going to share 20 of my favorite chicken meal prep recipes, plus the exact cooking methods that keep chicken moist, tender, and delicious all week long.

Why Chicken is Perfect for Meal Prep

Before we dive into recipes, let's talk about why chicken deserves its meal prep crown:

It's budget-friendly. Chicken breast runs $2-4 per pound on sale. Chicken thighs are often under $2 per pound. That's cheaper than beef, fish, or most plant proteins. For more budget tips, see our cheap protein sources guide.

It's protein-packed. A 6-ounce chicken breast has about 50 grams of protein with minimal fat. Perfect for weight loss, muscle building, or just staying full until your next meal.

It's a blank canvas. Chicken takes on whatever flavors you give it. Mexican spices Monday, Asian sauce Tuesday, Italian herbs Wednesday—same protein, completely different meals.

It lasts all week. Properly cooked and stored chicken stays safe and tasty for 4-5 days in the fridge, and up to 3 months in the freezer.

The key is knowing how to cook it right.

The Secret to Keeping Chicken Moist All Week

Dry chicken isn't a storage problem—it's a cooking problem. Here are the techniques that actually work:

Method #1: Don't Overcook It

This is the biggest mistake. Chicken is "done" at 165°F internal temperature. Not 180°F. Not 200°F. Exactly 165°F.

How to nail it:

• Invest in a $15 instant-read thermometer
• Pull chicken from heat at 160-162°F (it will coast up to 165°F while resting)
• Let it rest 5 minutes before cutting

Overcooked chicken is dry chicken. Every single time.

Method #2: Choose the Right Cut

For staying moist: Chicken thighs win every time. The extra fat keeps them juicy even if you slightly overcook them. They're also cheaper.

For lower calories: Chicken breast is leaner but dries out faster. Combat this by using one of the cooking methods below specifically designed for breast meat.

Pro tip: If you love chicken breast, buy them all the same size. This way they all finish cooking at the same time.

Method #3: Use These Cooking Methods

Not all cooking methods are created equal for meal prep. Here are the best ones:

Baking with moisture:

• Bake at 425°F for 20-25 minutes
• Use a covered baking dish or foil tent
• Add 1/4 cup chicken broth to the pan
• Result: Juicy chicken that reheats beautifully

Poaching:

• Simmer chicken in broth or water at 160-170°F (not a rolling boil)
• Takes 15-20 minutes
• Results in incredibly moist chicken
• Perfect for shredding

Slow cooker:

• Cook on low for 4-6 hours
• Chicken literally can't dry out in its own juices
• Perfect for meal prep because it's hands-off
• Ideal for shredding

Grilling (carefully):

• Use bone-in, skin-on thighs for grilling
• Keep the skin on during cooking (remove after if desired)
• Don't flip constantly—let it cook undisturbed
• Pull at 160°F, not a degree more

Method #4: Store It Right

Keep it whole: Don't slice chicken until you're ready to eat it. Whole chicken breasts retain moisture better than sliced.

Add a tiny bit of moisture: Store chicken with a tablespoon of its cooking sauce or a splash of broth in the container.

Use airtight containers: Regular plastic containers let air in, drying out your chicken. Use containers with locking lids.

Don't store with watery vegetables: Keep chicken separate from vegetables that release water (like tomatoes or zucchini). Combine when reheating.

20 Chicken Meal Prep Recipes

All recipes below make 4-5 servings for easy weekly meal prep.

Asian-Inspired Chicken Recipes

1. Teriyaki Chicken Bowls

• Boneless thighs baked with teriyaki sauce
• Served over rice with steamed broccoli
• Make your own teriyaki: soy sauce, honey, garlic, ginger
• Prep time: 45 minutes
• Calories per serving: ~425

2. Orange Chicken (Healthier Version)

• Baked chicken chunks tossed in orange sauce
• Serve with brown rice and snap peas
• Use cornstarch coating instead of deep frying
• Prep time: 50 minutes
• Calories per serving: ~460

3. Thai Basil Chicken

• Ground chicken stir-fried with basil and chilies
• Serve over jasmine rice
• Add bell peppers and green beans
• Prep time: 30 minutes
• Calories per serving: ~390

4. Korean Gochujang Chicken

• Thighs marinated in gochujang paste, honey, soy sauce
• Baked until caramelized
• Serve with rice and kimchi
• Prep time: 40 minutes (plus marinating)
• Calories per serving: ~410

5. Sesame Ginger Chicken

• Poached chicken breast shredded and tossed with sesame ginger dressing
• Add shredded cabbage and carrots
• Serve over quinoa or rice noodles
• Prep time: 35 minutes
• Calories per serving: ~375

Mexican-Style Chicken

6. Chicken Burrito Bowls

• Seasoned chicken breast (cumin, chili powder, paprika)
• Serve with rice, black beans, peppers, salsa
• Top with Greek yogurt instead of sour cream
• Prep time: 45 minutes
• Calories per serving: ~440

7. Salsa Verde Chicken

• Chicken thighs slow-cooked in salsa verde
• Shred and serve in bowls with rice and vegetables
• Also great in lettuce wraps
• Prep time: 10 minutes active (4 hours slow cooker)
• Calories per serving: ~360

8. Fajita Chicken Meal Prep

• Chicken strips with bell peppers and onions
• Season with fajita spices
• Serve with tortillas, rice, or salad
• Prep time: 35 minutes
• Calories per serving: ~380

9. Chicken Taco Meal Prep

• Shredded chicken with taco seasoning
• Serve in bowls with lettuce, tomatoes, avocado
• Add corn and black beans
• Prep time: 40 minutes
• Calories per serving: ~400

10. Cilantro Lime Chicken

• Chicken breast marinated in lime juice and cilantro
• Grill or bake
• Serve with rice, beans, and grilled vegetables
• Prep time: 35 minutes (plus marinating)
• Calories per serving: ~395

Mediterranean Chicken

11. Greek Chicken Bowls

• Herb-marinated chicken (oregano, lemon, garlic)
• Serve with quinoa, cucumbers, tomatoes, feta
• Tzatziki sauce on the side
• Prep time: 45 minutes
• Calories per serving: ~430

12. Lemon Herb Chicken

• Simple baked chicken with lemon, rosemary, thyme
• Pairs with roasted potatoes and green beans
• Bright and fresh flavors
• Prep time: 40 minutes
• Calories per serving: ~385

13. Chicken Shawarma Bowls

• Middle Eastern spiced chicken (turmeric, cumin, coriander)
• Serve with rice, hummus, and vegetables
• Garlic yogurt sauce
• Prep time: 45 minutes
• Calories per serving: ~420

14. Balsamic Chicken

• Chicken breast with balsamic reduction
• Serve with roasted Brussels sprouts and sweet potato
• Elegant enough for meal prep, simple enough for Sunday
• Prep time: 40 minutes
• Calories per serving: ~405

Comfort Food Chicken

15. BBQ Chicken

• Chicken thighs baked with BBQ sauce
• Serve with coleslaw and roasted sweet potato
• Make your own BBQ or use store-bought
• Prep time: 45 minutes
• Calories per serving: ~430

16. Chicken and Rice Casserole

• One-pan meal with chicken, rice, vegetables, broth
• Bakes together for easy prep
• Comfort food that reheats perfectly
• Prep time: 60 minutes
• Calories per serving: ~450

17. Buffalo Chicken Bowls

• Shredded chicken tossed in buffalo sauce
• Serve over rice with celery, carrots, and ranch
• Use Greek yogurt ranch to save calories
• Prep time: 40 minutes
• Calories per serving: ~390

18. Chicken Sausage with Vegetables

• Pre-cooked chicken sausage (turkey or chicken)
• Roast with bell peppers, onions, and potatoes
• Quick prep, minimal effort
• Prep time: 30 minutes
• Calories per serving: ~380

Simple and Classic

19. Garlic Herb Chicken

• The most basic but never boring
• Chicken with garlic, butter, parsley, thyme
• Pairs with literally any side
• Prep time: 35 minutes
• Calories per serving: ~370

20. Honey Mustard Chicken

• Chicken breast with honey mustard glaze
• Sweet and tangy
• Serve with roasted vegetables and rice
• Prep time: 40 minutes
• Calories per serving: ~410

Mix and Match: Building Your Weekly Rotation

Don't feel like you need to make 20 different recipes. Instead, prep 2-3 chicken bases and vary them throughout the week:

Base 1: Simple Baked Chicken

Cook plain chicken breasts or thighs with just salt and pepper. Store in separate containers from sauces.

Monday: Add teriyaki sauce, serve with rice and broccoli Wednesday: Add BBQ sauce, serve with coleslaw and sweet potato Friday: Add buffalo sauce, serve with ranch and vegetables

Base 2: Mexican-Seasoned Chicken

Season with cumin, chili powder, paprika, garlic powder before baking.

Tuesday: Burrito bowl with rice, beans, peppers Thursday: Taco salad with lettuce, tomatoes, cheese

Base 3: Herb Chicken

Season with Italian herbs, lemon, garlic.

Monday: Greek bowl with quinoa and tzatziki Wednesday: Over pasta with tomatoes and parmesan

Same chicken, totally different meals. This is how you eat chicken all week without getting bored.

The Ultimate Chicken Meal Prep Timeline

2-Hour Sunday Prep for 5 Days of Meals:

Minutes 0-15: Prep and preheat

• Preheat oven to 425°F
• Season chicken (use 2-3 different seasoning blends)
• Chop vegetables
• Start rice cooking

Minutes 15-45: Cook chicken

• Bake chicken in oven
• While baking, roast vegetables on separate sheet pan
• Finish rice, start quinoa if using

Minutes 45-75: Additional cooking

• Remove chicken, let rest
• Finish roasting vegetables
• Start any additional proteins or sides

Minutes 75-120: Cool and portion

• Let everything cool for 10-15 minutes
• Portion chicken into containers (don't slice yet)
• Add vegetables and grains to containers
• Label with meal name and date
• Store sauces separately in small containers

Reheating Chicken Without Drying It Out

Even perfectly cooked chicken can dry out if you reheat it wrong. Here's how to do it right:

Microwave method:

• Add 1-2 tablespoons of water or broth to the container
• Cover with damp paper towel
• Heat at 70% power (not full blast)
• Heat in 1-minute intervals, checking after each

Oven method:

• Preheat oven to 350°F
• Place chicken in oven-safe dish
• Add splash of broth
• Cover with foil
• Heat for 10-15 minutes

Stovetop method:

• For shredded chicken: Reheat in a pan with sauce
• For whole pieces: Add to pan with lid and small amount of liquid
• Heat on medium-low

Never: Use full power in the microwave or reheat in the oven uncovered. Both methods zap moisture.

Storing Your Chicken Meal Prep

Keep your winning chicken recipes organized so you can repeat what works. I use myrecipe to save all my go-to meal prep recipes with notes like "use chicken thighs, not breasts" or "double the sauce for meal prep." When Sunday rolls around, I just pull up my favorites instead of searching Pinterest for hours.

Fridge storage:

• Use within 4-5 days
• Store chicken separately from watery ingredients
• Keep sauces in small containers, add when reheating

Freezer storage:

• Freeze individual portions for up to 3 months
• Label with name and date
• Thaw in fridge overnight before reheating
• Add fresh vegetables when serving (frozen vegetables get mushy)

Common Chicken Meal Prep Mistakes

Mistake #1: Cooking Everything Exactly the Same

Why it happens: Efficiency! Just bake all the chicken with the same seasoning!

The fix: Use at least 2-3 different seasonings or marinades on your Sunday prep. Your taste buds will thank you by Wednesday.

Mistake #2: Slicing Chicken Before Storage

Why it happens: Trying to save time during the week.

The fix: Keep chicken whole until you're ready to eat. Sliced chicken dries out much faster. It only takes 30 seconds to slice when you reheat.

Mistake #3: Using Only Chicken Breast

Why it happens: You think it's healthier because it's leaner.

The fix: Mix it up with chicken thighs. Yes, they have more fat, but they stay moist and taste better. The calorie difference is about 50 calories per serving—not worth eating dry, sad chicken.

Mistake #4: Not Using a Thermometer

Why it happens: Guessing based on time or "it looks done."

The fix: Buy a $15 instant-read thermometer. Pull chicken at 162°F. This one change will revolutionize your meal prep.

Mistake #5: Reheating on Full Power

Why it happens: You're hungry and want it hot NOW.

The fix: Patience. Lower power, add moisture, use gentle heat. Your Thursday lunch will taste like Sunday dinner.

Your Chicken Meal Prep Action Plan

You don't need to make all 20 recipes. Pick 2-3 that sound good, prep them this Sunday, and see how you feel Thursday. If your chicken is still moist and delicious, you've mastered the technique.

Remember: The goal isn't variety. It's having ready-to-eat meals that taste good enough to actually eat. Even if you rotate the same three chicken recipes every week, you're still winning if it keeps you from ordering takeout.

Ready to become a chicken meal prep expert? Your perfectly moist, flavorful chicken awaits.