Meal Prep Chicken with Simple Sauces for Easy Weeknight Dinners

Meal prepping doesn’t have to be complicated or boring.

This recipe focuses on creating delicious, versatile chicken that can be transformed into multiple meals throughout your busy week. We’re talking about flavorful, tender chicken paired with simple, yet impactful sauces that will keep your taste buds happy and your mealtime stress-free.

Get ready to streamline your weeknights and lunches with these easy-to-follow steps. Whether you’re packing healthy bowls for work or creating quick family dinners, this meal prep chicken is your new best friend in the kitchen.

Meal Prep Chicken with Two Versatile Sauces

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• Total Time: 25-30 minutes
• Yield: 4 servings 1x

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Description

This recipe offers a simple yet delicious way to prepare versatile chicken that can be used in multiple meals throughout the week. It features tender chicken seasoned with common spices, paired with a sweet and savory soy sauce and a creamy herb sauce, making meal prepping easy and enjoyable.

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Ingredients

Scale 1x2x3x

2 pounds boneless, skinless chicken breasts or thighs

1 tablespoon olive oil

1 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon paprika

1/4 teaspoon black pepper

1/2 teaspoon salt

1/4 cup soy sauce (low sodium preferred)

2 tablespoons honey or maple syrup

1 tablespoon rice vinegar

1 teaspoon sesame oil

1 clove garlic, minced

1/2 teaspoon grated fresh ginger (optional)

1/2 cup plain Greek yogurt

2 tablespoons fresh dill, chopped (or 1 teaspoon dried dill)

1 tablespoon fresh chives, chopped (or 1 teaspoon dried chives)

1 tablespoon lemon juice

1/4 teaspoon garlic powder

Salt and black pepper to taste

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Instructions

1. Pat the chicken breasts or thighs dry with paper towels. Slice thicker chicken breasts horizontally to create thinner cutlets, ensuring more even cooking.

2. In a medium bowl, toss the chicken with olive oil, garlic powder, onion powder, paprika, salt, and black pepper until evenly coated.

3. Heat a large skillet over medium-high heat. Once hot, add the seasoned chicken in a single layer, being careful not to overcrowd the pan. Cook for 5-7 minutes per side, or until the internal temperature reaches 165 F (74 C) and the chicken is no longer pink in the center.

4. Remove the cooked chicken from the skillet and place it on a cutting board. Let it rest for 5 minutes before slicing it into strips or dicing it into cubes.

5. While the chicken is resting, or even while it’s cooking, whisk together the soy sauce, honey (or maple syrup), rice vinegar, sesame oil, minced garlic, and grated ginger (if using) in a small bowl.

6. In another small bowl, combine the Greek yogurt, chopped dill, chopped chives, lemon juice, and garlic powder. Stir well and season with salt and black pepper to taste.

7. Once the chicken has cooled slightly, divide it into meal prep containers. Store the sauces in separate small containers or jars.

• Prep Time: 10 minutes
• Cook Time: 15-20 minutes
• Category: main dish
• Method: pan frying
• Cuisine: american

Nutrition

• Serving Size: 1/4 of recipe

Keywords: meal prep, chicken, healthy, easy, weeknight, versatile, sauce, lunch, dinner, protein

What You’ll Love About This Quick And Easy Recipe

This meal prep chicken recipe is a true lifesaver for anyone juggling a busy schedule but still wanting to eat well. It’s perfect for individuals, couples, or families looking to simplify their weeknight dinners and lunchtime routines. You’ll love its versatility – the plain cooked chicken acts as a blank canvas, ready to soak up the flavors of whatever sauce you choose. This means you can enjoy a different meal experience each day without cooking from scratch every time. It’s also incredibly budget-friendly, as cooking in bulk often reduces food waste and grocery costs. Serve it over rice, in wraps, with roasted vegetables, or as a protein boost in salads. It’s ideal for healthy bowl suppers, quick lunches, or even a protein-packed snack.

Everything You Need To Make This Recipe Without Stress

The beauty of this recipe lies in its simplicity and the use of everyday ingredients you likely already have on hand or can easily find at any grocery store. We’ll focus on creating a base of perfectly cooked chicken and then whip up a couple of versatile sauces to keep things interesting.

INGREDIENTS:

• 2 pounds boneless, skinless chicken breasts or thighs
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/4 teaspoon black pepper
• 1/2 teaspoon salt

• 1/4 cup soy sauce (low sodium preferred)
• 2 tablespoons honey or maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• 1/2 teaspoon grated fresh ginger (optional)

• 1/2 cup plain Greek yogurt
• 2 tablespoons fresh dill, chopped (or 1 teaspoon dried dill)
• 1 tablespoon fresh chives, chopped (or 1 teaspoon dried chives)
• 1 tablespoon lemon juice
• 1/4 teaspoon garlic powder
• Salt and black pepper to taste

When selecting your chicken, boneless, skinless breasts are lean and cook quickly, while thighs offer a bit more flavor and moisture. Feel free to use either based on your preference. For the soy sauce, low-sodium is a great choice to control the saltiness. If you don’t have fresh ginger, a pinch of ground ginger can work in a pinch for the sweet and savory sauce. For the creamy herb sauce, feel free to experiment with other fresh herbs like parsley or cilantro if dill and chives aren’t your favorites.

Time Needed From Start To Finish

This recipe is designed for efficiency, making it perfect for a Sunday meal prep session or a quick weeknight cook.

• Preparation Time: 10 minutes
• Cooking Time: 15-20 minutes (depending on chicken thickness)
• Total Time: 25-30 minutes

How To Make It Step By Step With Visual Cues

Preparing this meal prep chicken is straightforward. Follow these steps for tender, flavorful chicken and versatile sauces.

1. Prepare the Chicken: Pat the chicken breasts or thighs dry with paper towels. This helps them brown better. Slice thicker chicken breasts horizontally to create thinner cutlets, ensuring more even cooking.
2. Season the Chicken: In a medium bowl, toss the chicken with olive oil, garlic powder, onion powder, paprika, salt, and black pepper until evenly coated. Make sure each piece gets a good rub-down with the spices.
3. Cook the Chicken: Heat a large skillet over medium-high heat. Once hot, add the seasoned chicken in a single layer, being careful not to overcrowd the pan. Cook for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink in the center. You’ll see a nice golden-brown sear on the outside.
4. Rest and Slice the Chicken: Remove the cooked chicken from the skillet and place it on a cutting board. Let it rest for 5 minutes before slicing it into strips or dicing it into cubes. This resting period helps keep the chicken juicy.
5. Prepare the Sweet & Savory Soy Sauce: While the chicken is resting, or even while it’s cooking, whisk together the soy sauce, honey (or maple syrup), rice vinegar, sesame oil, minced garlic, and grated ginger (if using) in a small bowl.
6. Prepare the Creamy Herb Sauce: In another small bowl, combine the Greek yogurt, chopped dill, chopped chives, lemon juice, and garlic powder. Stir well and season with salt and black pepper to taste.
7. Store Separately: Once the chicken has cooled slightly, divide it into meal prep containers. Store the sauces in separate small containers or jars. This keeps the chicken from getting soggy and allows you to mix and match flavors throughout the week.

Easy Variations And Serving Ideas That Fit Real Life

The beauty of this meal prep chicken is its adaptability. Here are some ideas to keep your meals exciting:

• Build a Bowl: This is the ultimate meal prep strategy. Serve the chicken over a bed of brown rice, quinoa, or cauliflower rice. Add steamed or roasted vegetables like broccoli, bell peppers, or green beans. Drizzle with your chosen sauce right before eating.
• Quick Wraps or Tacos: Slice the chicken thinly and use it as a filling for whole wheat tortillas or lettuce wraps. Add shredded lettuce, diced tomatoes, and a dollop of the creamy herb sauce for a fresh, light meal.
• Salad Topper: Add cold sliced chicken to your favorite green salad for a protein-packed lunch. The creamy herb sauce makes an excellent salad dressing.
• Kid-Friendly Options: For younger eaters, serve plain diced chicken with a side of their favorite dipping sauce (like ketchup or ranch) and some fruit or mild steamed veggies. The sweet and savory soy sauce can also be a hit, especially if you reduce the ginger.
• Spicy Kick: For those who like heat, add a pinch of red pepper flakes to the sweet and savory soy sauce, or a dash of hot sauce to the creamy herb sauce.
• Mediterranean Twist: Instead of the provided sauces, try a squeeze of lemon juice, a drizzle of olive oil, and a sprinkle of dried oregano over the chicken. Serve with cucumber, tomatoes, and feta cheese.
• Asian-Inspired: Toss the sliced chicken with the sweet and savory soy sauce and serve with stir-fried noodles and some chopped green onions and sesame seeds.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have pitfalls. Here’s how to ensure your meal prep chicken turns out perfectly every time:

• Overcrowding the Pan: If you put too much chicken in the skillet at once, it will steam instead of sear. This results in pale, rubbery chicken. Cook the chicken in batches if necessary to ensure a beautiful golden-brown crust.
• Overcooking the Chicken: Dry, tough chicken is no fun. Use a meat thermometer to check for doneness; chicken breasts are done at 165°F (74°C). Remove them from the heat as soon as they reach this temperature. Remember, they will continue to cook slightly after being removed from the pan (carryover cooking).
• Not Resting the Chicken: Skipping the resting step allows all the juices to run out when you cut into the chicken, leaving it dry. Always let the chicken rest for at least 5 minutes after cooking to reabsorb its juices.
• Mixing Sauces Too Early: If you mix the sauces directly into the chicken before storing, especially the creamy sauce, it can make the chicken soggy or alter the texture over time. Keep sauces separate until just before serving.
• Forgetting to Pat Dry: Wet chicken won’t develop a good sear. Always pat your chicken pieces thoroughly dry with paper towels before seasoning and cooking.

How To Store It And Make It Ahead Without Ruining Texture

Proper storage is key to successful meal prepping and ensuring your chicken stays fresh and delicious throughout the week.

• Cool Completely: Before storing, make sure the cooked chicken has cooled completely to room temperature. This prevents condensation from forming in the containers, which can lead to sogginess and bacterial growth.
• Airtight Containers: Store the sliced or diced chicken in airtight containers in the refrigerator for up to 3-4 days. Glass containers are excellent as they don’t absorb odors and are microwave-safe for reheating.
• Separate Sauces: Always store the sauces in separate, small airtight containers in the refrigerator. The sweet and savory soy sauce will last about a week, while the creamy

FAQs

• Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
• How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
• Can I adjust sweetness? Yes—add more or less sweetener to taste.
• Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.