Best Way To Meal Prep Chicken For Quick Meals - Plain Everything (2024)

The best way to meal prep chicken thighs is in the oven—broiled. You can do several pounds at once and use them all week long!

Weekly food prep is one of my biggest tips for making quick and easy meals, and the best way to meal prep chicken thighs is in the oven—under the broiler. Broiling chicken thighs is quick, locks in the natural juices, and gives the thighs a beautiful golden brown color. It’s a healthier alternative to frying because it requires very little fat and yields juicy, succulent meat every time!

Meal prep is fine, but I don’t love eating the same thing all week long. I prefer food prep or a combination of the two because it allows for more flexibility andis less complicated. Instead of planning exact meals, chop your veggies and cook your favorite proteins and grains. Once those ingredients are prepped, they’re ready to be turned into quick meals throughout the week, saving time and stress in the kitchen.

The Best Way To Meal Prep Chicken Is Under The Broiler

• This method requires minimal effort and delivers maximum flavor.
• It takes less than 30 minutes from start to finish.
• Cooking them in the oven allows you to cook several pounds at once.
• You can easily change the seasonings to work with your meal prep menu.
• They come out perfect every time. It’s hard to mess them up!

Chicken Thighs Are Superior

• They’re quick, easy to prepare, and versatile.
• Chicken thighs are very forgiving and reheat beautifully.
• Just 3 ounces deliver 23 grams of protein!
• They’re more budget-friendly than chicken breast.
• These are low-carb, keto, gluten-free, Paleo, and Whole 30 compliant.

Ingredients You’ll Need

This recipe is so simple that it feels silly to have a whole section dedicated to ingredients, but I’ll leave it here for consistency.

• Boneless skinless chicken thighs. I use this brand.
• Olive oil. You could also use avocado oil or anything with a high smoke point.
• Sea salt, garlic powder, and onion powder,
• Aleppo pepper adds mild heat, earthiness, and a little tang. I love it! If you don’t have Aleppo pepper, black pepper is perfectly fine. I would only add 1/2 teaspoon.

How to Make Meal Prep Chicken

This is self-explanatory, but after making these more times than I can count, I can share a few tips for success.

1. Preheat the broiler before you start anything. It will take some time to heat up.
2. Prepare your baking sheet by lightly spraying it with nonstick cooking spray.
3. Add the chicken thighs to a large stainless steel bowl.
4. Drizzle the thighs with the olive oil, and add the salt and pepper.
5. Rub the olive oil and seasonings into the chicken until evenly coated.
6. Lay the chicken thighs in a single layer on the baking sheet without crowding them.
7. Place the pan in the oven on the second rack down from the broiler. (about 8″ under the broiler)
8. Cook for 12 to 15 minutes or until it registers 165°F on an instant thermometer. *see tips below
9. Once the chicken thighs have cooled, transfer them to a covered container and store them in the refrigerator.

Pro tip. If handling raw chicken bothers you or you don’t want it under your nails, grab a box of food-safe kitchen gloves and thank me later. I am never without them. One box will last a long time!

Serving Suggestions

These are delicious, eaten hot or cold, so the way you can use them is endless. Here are some of our favorites!

• Make a salad with your favorite toppings, and drizzle with blue cheese dressing or honey mustard.
• Warm up the thighs and serve with roasted vegetables, oven-baked rice, and an easy sauce.
• Add them to rice bowls like my high-protein chicken bowls.
• Mix some chicken with homemade ranchand add it to wraps with lettuce, tomatoes, and onions.
• Combine chicken, broth, frozen veggies, and seasonings for a quick and easy soup.
• Make easy pizzas with pita bread, mozzarella cheese, chicken, and homemade pesto.
• Season the chicken with Southwest seasonings, make tacos, and serve it with my sour cream sauce.
• For a low-carb meal, shred the chicken, make lettuce wraps, and serve with your favorite toppings.
• Chop it up and make fried rice using day-old rice, frozen mixed veggies, soy sauce, garlic, ginger, a little sesame oil, and eggs for extra protein.

Variations

This is where you can really get creative. Before you cook the chicken thighs, you can season them however you want. The best way to meal prep chicken is how YOU like it, so have fun with the seasoning and get creative. Since I make several pounds at once, I usually do one more basic pan like the recipe above and another heavily seasoned with whatever I’m feeling that day. Here are some ideas.

• Add Za’atar seasoning and Aleppo pepper for Mediterranean vibes.
• Southwest flavors: garlic powder, onion powder, roasted cumin, chili powder, and smoked paprika.
• Italian: Italian seasoning, garlic powder, onion powder, and a little crushed shredded pepper for heat.
• I love Greek flavors and make this one the most. I add more good-quality olive oil, garlic powder, onion powder, dried Greek oregano, dried marjoram, dried basil, dried parsley, and salt.

Storage

• Store in the refrigerator for up to three days.
• Freeze into meal-size portions for up to three months.
• Defrost in the refrigerator overnight, in a skillet over gentle heat with a bit of broth, or in the oven at 300°F with a little broth for 10 to 15 minutes.

Pro tip. If you decide to freeze them, it’s easier to chop or shred the meat before freezing, and it’s ready to be added to whatever dish you make. If you’re making a soup or a stew, add it frozen!

Helpful Tips

• All ovens are different, so check the chicken after about six minutes. You should see some color, but it shouldn’t be too brown. If it’s getting too brown too soon, move the pan down a rack or two. If you like more color, move the pan closer to the broiler in the last few minutes of cooking.
• The size of chicken thighs varies greatly. As you can see in the pictures of mine above, some are much smaller than others. You may have to adjust the cooking time based on the size of your chicken thighs. This is why having an instant thermometer is so important. Not only are they cheap, but it’s the only way to know when your chicken is cooked to a safe temperature.
• Ensure your oven is fully preheated before adding the chicken for the most accurate cooking.
• Cook enough for the week and then some.One of the reasons this is the best way to meal prep chicken is because this recipe is easily doubled or tripled. These freeze well, so make two big pans and freeze half. Your future self will thank you!
• Don’t waste those pan juices! The day I make this, I use some for dinner and find a way to use those juices. For example, they make a delicious pan sauce, curry, or soup.

Questions About This Recipe

Bone in chicken thighs are cheaper. Can I use them?

• Yes, but you must adjust the cooking time, and I don’t recommend broiling. I would bake them at 425°F and check the internal temperature after 30 minutes.

Can I make these in the air fryer?

• Absolutely, and I do often. If you only need to cook a small amount, then an air fryer works great. I cook mine at 400°F for 12 minutes, flipping them halfway. Again, an instant-read thermometer is essential since all air fryers cook differently.

Why are my chicken thighs rubbery?

• This is usually a result of undercooking.Undercooked dark poultry meat has an unpleasant texture and can be chewy or rubbery. Be sure to cook it until it registers 165°F on an instant-read thermometer. When cooking chicken breast, I take it out of the oven at 160°F. The residual heat brings it up to 165°F and keeps it from being overcooked. White meat is inherently dry, and overcooking it even makes it even dryer, but this is not the case with dark meat.

Is the chicken dry when you reheat it?

• Chicken thighs are very forgiving, especially when reheating the meat. I always recommend reheating them over gentle, slow heat. To reheat in the microwave, cover the thighs with a wet paper towel and reheat them on defrost. To reheat in a skillet, add the meat in a single layer with just enough broth to cover the bottom of the pan but not go up the sides of the meat. Cover and cook over medium-low heat for about five minutes or until warm. To reheat it in the oven, follow the skillet steps, but place the meat in a small covered baking dish and cook at 300°F for 10 to 15 minutes or until warmed through.

Serve This With

• 10-Minute Tangy Tomato Dressing Recipe
• Easy Oven Roasted Broccoli Recipe
• Homemade Basil Pesto Recipe | Plus 25 Ways To Use It

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