If you’re looking for a delicious, nutritious, and effortless way to stay fueled throughout your busy week, this Chicken and Vegetable Meal Prep Recipe is an absolute game-changer. It combines tender, perfectly seasoned chicken breasts with caramelized Brussels sprouts and sweet, buttery sweet potatoes, creating a colorful, balanced meal that’s as satisfying as it is good for you. One bite, and you’ll understand why this recipe quickly becomes a trusted staple in anyone’s weekly kitchen rotation.
Ingredients You’ll Need
Simple ingredients often make the best meals, and this Chicken and Vegetable Meal Prep Recipe is no exception. Each item plays a vital role in delivering bold flavors, enticing textures, and vibrant colors that make this dish shine every time.
- 1 lb. Brussels sprouts: These add a lovely crunch and a slightly nutty flavor that roasts beautifully.
- 1.25 lbs. sweet potato: A natural sweetener that becomes tender and creamy after roasting.
- 3 Tbsp cooking oil, divided: Essential for roasting and frying, ensuring even cooking and crisp edges.
- 1/4 tsp salt: Enhances all the natural flavors of the ingredients.
- 1/4 tsp pepper: Adds a gentle kick and warmth that spices up the dish.
- 1.3 lb. boneless, skinless chicken breast: The lean protein that makes this meal hearty and filling.
- 2 tsp steak seasoning: Brings a savory, well-rounded flavor to the chicken.
- 1/2 tsp smoked paprika: Imparts a smoky depth that pairs perfectly with the chicken and veggies.
- 1/2 tsp sweet paprika: Adds a subtle sweetness and a beautiful color tint.
- 1 Tbsp butter: Melts over the sweet potatoes for a rich finish.
How to Make Chicken and Vegetable Meal Prep Recipe
Step 1: Roast the Brussels Sprouts
Start by preheating your oven to 400ºF. Rinse the Brussels sprouts and slice them in half to maximize caramelization. Toss them on a parchment-lined baking sheet with 1 tablespoon of cooking oil, a pinch of salt, and pepper. This simple prep ensures the sprouts get nicely crispy and flavorful as they roast.
Step 2: Prepare the Sweet Potatoes
Wash your sweet potatoes well, slice them in half lengthwise, and prick their surface with a fork. Rub them with another tablespoon of oil to help them roast evenly and develop a luscious exterior. Place these cut sides down on the same baking sheet with the Brussels sprouts so both vegetables cook together effortlessly.
Step 3: Roast Vegetables Until Tender
Slide the baking sheet into the oven and roast everything for about 20 minutes. Then, stir the Brussels sprouts to promote even browning and roast for an additional 10 to 15 minutes. Remove the sprouts when beautifully browned; if the sweet potatoes need more time, keep them roasting until softened through and tender to the fork.
Step 4: Season the Chicken
While the vegetables are roasting, mix together the steak seasoning, smoked paprika, and sweet paprika in a bowl. This combination creates a mouthwatering crust on the chicken. Generously coat each chicken breast with this spice blend to ensure every bite is packed with flavor.
Step 5: Cook the Chicken
Heat the remaining tablespoon of oil in a large skillet over medium-low heat. Once hot, add the spiced chicken breasts. Cooking without flipping for the first 8 minutes develops a rich golden crust that locks in juices. Then carefully flip and continue cooking until the chicken reads 165ºF internally, indicating it is perfectly cooked.
Step 6: Let Chicken Rest and Slice
After cooking, transfer the chicken to a cutting board to rest for 5 minutes. This step allows the juices to redistribute, keeping the chicken moist and tender. Then slice it into pieces that are just begging to be combined with your roasted veggies.
Step 7: Assemble Your Meal Prep Containers
Cut the sweet potato halves one more time, turning them into four portions. Distribute the sweet potatoes, Brussels sprouts, and sliced chicken evenly between four containers. For an indulgent touch, add a pat of butter to each sweet potato portion, letting it melt over warm goodness. Pop these into the fridge, and you have lunches or dinners ready to go for up to four days.
How to Serve Chicken and Vegetable Meal Prep Recipe
Garnishes
Fresh herbs like parsley or chives sprinkled over the meals add a burst of color and aroma that lift the dish beautifully. A drizzle of lemon juice or a light sprinkle of parmesan can also elevate flavors and add an extra zing that’s always welcome.
Side Dishes
This Chicken and Vegetable Meal Prep Recipe is wonderfully balanced on its own, but if you want to switch things up, a simple mixed green salad or a scoop of quinoa makes a delightful accompaniment without overpowering the main elements.
Creative Ways to Present
For a fun twist, serve this meal in warm tortillas topped with a dollop of Greek yogurt and your favorite hot sauce for a quick and tasty wrap. Or layer the components in a mason jar for on-the-go lunches that look as good as they taste.
Make Ahead and Storage
Storing Leftovers
This meal prep keeps beautifully in airtight containers in the refrigerator for up to four days. Separating components isn’t necessary, but if you prefer to keep veggies crispier, store them separately and combine before reheating.
Freezing
If you want to extend the shelf life, these meals freeze well for up to three months. Just transfer portions into freezer-safe containers or bags, making sure to remove as much air as possible for best quality.
Reheating
Reheat your meal in the microwave for two to three minutes or until warmed through. For the best texture, consider reheating the chicken separately in a skillet to retain crispness and warmth, while steaming the vegetables gently to keep their natural flavors.
FAQs
Can I use chicken thighs instead of chicken breasts?
Absolutely! Chicken thighs work wonderfully with this recipe and often stay juicier. Just adjust cooking times as thighs may take a few minutes longer to cook through.
How can I make this recipe vegetarian?
Swap the chicken for hearty plant-based proteins like tofu or tempeh. Marinate them in the same seasoning mix and cook similarly for a tasty vegetarian-friendly meal prep.
Is it possible to meal prep this recipe for a longer period?
While refrigeration is best for up to four days, freezing allows you to store portions for up to three months. Just be sure to thaw in the fridge before reheating for best results.
Can I use other vegetables?
Definitely! Feel free to substitute or add vegetables like broccoli, carrots, or bell peppers. Just adjust roasting times since different veggies cook at varying speeds.
What’s the best way to reheat to keep the chicken moist?
Reheating in a skillet over medium-low heat with a splash of water or broth helps keep the chicken moist and flavorful, rather than drying it out as sometimes happens in the microwave.
Final Thoughts
There is something truly satisfying about knowing you have a week of tasty, wholesome meals ready at your fingertips. The Chicken and Vegetable Meal Prep Recipe hits every note—easy to make, richly flavorful, and wonderfully nourishing. Give it a try and watch it quickly become a treasured part of your meal prepping routine.
Print
Chicken and Vegetable Meal Prep Recipe
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 4 servings
- Category: Meal Prep
- Method: Roasting and Pan-Frying
- Cuisine: American
Description
This Chicken and Vegetable Meal Prep recipe offers a balanced and flavorful combination of roasted Brussels sprouts and sweet potatoes paired with pan-seared, seasoned chicken breasts. Perfect for a nutritious and convenient make-ahead lunch or dinner, this dish uses simple ingredients and straightforward techniques to deliver a healthy, satisfying meal that can be stored and enjoyed throughout the week.
Ingredients
Vegetables
- 1 lb. Brussels sprouts
- 1.25 lbs. sweet potato
Seasonings & Oils
- 3 Tbsp cooking oil, divided
- 1/4 tsp salt
- 1/4 tsp pepper
- 2 tsp steak seasoning
- 1/2 tsp smoked paprika
- 1/2 tsp sweet paprika
Protein & Fat
- 1.3 lb. boneless, skinless chicken breast
- 1 Tbsp butter
Instructions
- Prepare Brussels Sprouts: Preheat the oven to 400ºF. Rinse the Brussels sprouts and slice them in half. Place them on a parchment-lined baking sheet, drizzle with 1 Tbsp oil, and add a pinch of salt and pepper. Toss well to coat evenly.
- Prepare Sweet Potato: Wash the sweet potato and slice it in half lengthwise. Prick the surface with a fork to allow steam to escape during roasting. Rub 1 Tbsp oil on all surfaces of the sweet potato and place it cut side down on the baking sheet alongside the Brussels sprouts.
- Roast Vegetables: Put the baking sheet with vegetables in the oven and roast for 20 minutes. After 20 minutes, stir the Brussels sprouts for even cooking and return to the oven for another 10-15 minutes, or until the sprouts are browned to your liking. If the sweet potato isn’t fully cooked by then, remove the Brussels sprouts and continue roasting the sweet potato until tender.
- Season Chicken: While the vegetables roast, mix steak seasoning, smoked paprika, and sweet paprika in a bowl. Coat the chicken breasts thoroughly with the seasoning blend.
- Cook Chicken: Heat the remaining 1 Tbsp oil in a large skillet over medium-low heat. Once hot, add the chicken breasts and cook without flipping for about 8 minutes, allowing them to brown on one side.
- Flip and Finish Cooking: Flip the chicken breasts and continue cooking until well browned on the second side and cooked through, reaching an internal temperature of 165ºF. Cooking time may vary depending on thickness.
- Rest Chicken: Transfer cooked chicken breasts to a clean cutting board and rest for 5 minutes to allow juices to redistribute before slicing.
- Assemble Meal Prep: Cut the sweet potato halves into quarters. Divide the sweet potatoes, roasted Brussels sprouts, and sliced chicken evenly among four containers. Add a pat of butter to each sweet potato piece. Refrigerate and consume within four days for best freshness.
Notes
- Use a fork to prick the sweet potato to prevent it from bursting while roasting.
- Season chicken well to enhance flavor; adjust seasoning quantities to personal preference.
- Cooking times may vary depending on chicken breast thickness and oven variations; always confirm chicken is cooked to 165ºF internal temperature.
- Store meal prep containers in the refrigerator and consume within 4 days to maintain food safety and quality.
- Butter adds richness to the sweet potato; can be omitted or substituted with a dairy-free option if desired.
