Spring is finally here and everything feels fresh and new. It is the perfect time for a healthy reset in your kitchen. You want meals that feel light but keep you full all afternoon.
This lemon garlic chicken meal prep is exactly what you need. It is bright, zesty, and so simple to make. You can spend less time cooking and more time enjoying the sunshine. Let’s get your week started on the right foot together.
Why You’ll Love This Recipe
This recipe is a total lifesaver for busy families. It takes the stress out of your busy weeknight routine. You only need one pan and a few simple ingredients. It is a budget-friendly way to eat well without much effort.
The lemon and garlic make the chicken taste so vibrant. It is a high-protein win that never feels boring or dry. You will love how tender and juicy every bite stays. It is perfect for your spring healthy reset goals.
Simple Method
Making this dish is very straightforward and quick. You just whisk the marinade and toss the chicken. Sautéing in a hot pan gives it a beautiful golden brown crust. Even if you are a beginner, you can master this. It feels like a professional meal with very little work.
Ingredients You’ll Need
These ingredients are mostly pantry staples you likely have. Fresh lemons make a huge difference here.
- 1.5 lbs boneless skinless chicken breasts, cubed
- 2 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 1/4 cup fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/2 teaspoon cracked black pepper
- 1 tablespoon fresh parsley, finely chopped
Step-by-Step
- Slice chicken breasts into uniform 1-inch cubes to ensure even cooking and faster heat penetration.
- In a large mixing bowl, whisk together olive oil, minced garlic, lemon juice, lemon zest, oregano, salt, and pepper.
- Add chicken cubes to the marinade and toss until thoroughly coated; allow to marinate for 15 minutes at room temperature or up to 2 hours refrigerated.
- Heat a large non-stick skillet or cast-iron pan over medium-high heat until the surface is shimmering.
- Transfer chicken to the skillet in a single layer, working in batches if necessary to avoid crowding and steam-trapping.
- Sauté chicken for 8 to 10 minutes, stirring occasionally, until golden brown on all sides and the internal temperature reaches 165°F (74°C).
- Remove from heat and garnish with fresh parsley to enhance micronutrient profile and flavor.
- Divide chicken equally into four airtight meal prep containers and allow to cool slightly before sealing and refrigerating.
Best Ways to Enjoy It
You can serve this chicken over a bed of fluffy rice. It also tastes amazing with roasted asparagus or broccoli. For a lighter option, try it over fresh mixed greens. Add a creamy dollop of hummus on the side. Pack it into containers for easy weekday lunches at your desk.
Keep It Fresh
Store your lemon garlic chicken meal prep in airtight containers. It will stay fresh in the fridge for up to four days. To reheat, just pop it in the microwave for a minute. You can also warm it in a skillet for a crispier texture. It is a great way to stay on track all week long.
Tips for Best Results
- Don’t skip the lemon zest for the best flavor punch.
- Avoid crowding the pan so the chicken browns instead of steams.
- Use a meat thermometer to ensure the chicken stays juicy.
- Cut your chicken into uniform cubes for even cooking every time.
- Prep your veggies while the chicken marinates to save time.
- Add a splash of extra lemon juice right before serving.
- Use fresh garlic rather than the jarred kind for better aroma.
Ways to Switch It Up
- Swap chicken breasts for chicken thighs for more moisture.
- Add a pinch of red pepper flakes for a spicy kick.
- Use fresh basil instead of parsley for a summer twist.
- Try lime juice and cilantro for a zesty Mexican flair.
Common Questions
Can I freeze this meal prep?
Yes, you can freeze the cooked chicken for up to three months. Thaw it in the fridge overnight before reheating. It still tastes great!
How do I keep the chicken from getting dry?
The secret is the quick marinade and not overcooking it. Cook just until it reaches 165°F. This keeps the meat tender and succulent.
I hope this simple meal prep makes your spring days a little brighter. Taking a few minutes to prep now saves so much stress later. You deserve a delicious, healthy meal every day!
— Katie Wood
Ingredients
- 1.5 lbs boneless skinless chicken breasts, cubed
- 2 tablespoons extra virgin olive oil
- 4 cloves garlic , minced
- 1/4 cup fresh lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/2 teaspoon cracked black pepper
- 1 tablespoon fresh parsley, finely chopped
Instructions
- Slice chicken breasts into uniform 1-inch cubes to ensure even cooking and faster heat penetration.
- In a large mixing bowl, whisk together olive oil, minced garlic, lemon juice, lemon zest, oregano, salt, and pepper.
- Add chicken cubes to the marinade and toss until thoroughly coated; allow to marinate for 15 minutes at room temperature or up to 2 hours refrigerated.
- Heat a large non-stick skillet or cast-iron pan over medium-high heat until the surface is shimmering.
- Transfer chicken to the skillet in a single layer, working in batches if necessary to avoid crowding and steam-trapping.
- Sauté chicken for 8 to 10 minutes, stirring occasionally, until golden brown on all sides and the internal temperature reaches 165°F (74°C).
- Remove from heat and garnish with fresh parsley to enhance micronutrient profile and flavor.
- Divide chicken equally into four airtight meal prep containers and allow to cool slightly before sealing and refrigerating.
