Ultimate Meal Prep Chicken Breast
This recipe provides two simple methods—pan-searing or baking—to cook juicy, flavorful chicken breasts perfect for your weekly meal prep. Marinated with lemon, herbs, and spices, these chicken breasts are versatile and delicious.
Equipment
- Paper towels
- Large bowl or resealable bag
- Large skillet (cast iron recommended)
- Instant-read thermometer
- Baking sheet
- Parchment paper
- Cutting board
Ingredients
Main Ingredients
- 4 Boneless, skinless chicken breasts (about 1.5 - 2 lbs total)
Marinade
- 2 tbsp olive oil
- 1 tbsp lemon juice freshly squeezed is best!
- 1 tsp dried oregano
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp smoked paprika for a lovely depth of flavor
- ½ tsp salt or to taste
- ¼ tsp black pepper freshly ground, if possible
Instructions
Preparation
- Pat chicken breasts dry with paper towels; butterfly or pound if very thick to ensure even cooking.
Marinade
- Combine olive oil, lemon juice, oregano, garlic powder, onion powder, smoked paprika, salt, and black pepper in a bowl or resealable bag.
- Add chicken to the marinade, ensuring it's thoroughly coated. Refrigerate for 30 minutes to 4 hours, avoiding longer to prevent texture changes due to lemon juice.
Cooking Methods
- For pan-searing: Heat a large skillet over medium-high heat, then cook chicken for 5-7 minutes per side until golden brown and the internal temperature reaches 165°F (74°C).
- For baking: Preheat oven to 400°F (200°C), arrange chicken on a parchment-lined baking sheet, and bake for 20-25 minutes until the internal temperature reaches 165°F (74°C).
Rest and Cool
- Remove chicken from heat and let it rest on a cutting board for 5-10 minutes to redistribute juices.
- Slice or shred the chicken as desired for meal prep, then allow it to cool completely before portioning.
Notes
Marinating for too long with lemon juice can negatively affect the chicken's texture. Always use an instant-read thermometer to ensure the chicken is cooked through to 165°F (74°C).