Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Chicken and Vegetable Meal Prep Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4 from 58 reviews
  • Author: admin
  • 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

Scale

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. Rest Chicken: Transfer cooked chicken breasts to a clean cutting board and rest for 5 minutes to allow juices to redistribute before slicing.
  8. 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.

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

Find it online: https://easymealgenius.com/chicken-and-vegetable-meal-prep-recipe/