Chicken and Broccoli Meal Prep

Seasoned chicken thighs and crispy roasted broccoli over rice, prepped in one batch for the whole week.

Why This Chicken and Broccoli Meal Prep Works

Getting the chicken right is all about high heat and proper seasoning. A good sear locks in moisture while the sauce adds layers of flavor that make this taste like a restaurant dish.

This is the meal prep that actually gets eaten. The chicken is seasoned well (not bland), the broccoli gets crispy edges in the oven, and everything stores and reheats perfectly. Simple, balanced, and takes about 30 minutes to prep a full week of lunches.

Line up your meal prep containers and let the oven do the work. Let’s make it together.

Ingredients

Chicken and Broccoli Meal Prep

• 2 pounds boneless skinless chicken thighs
• 4 cups broccoli florets
• 2 tablespoons olive oil, divided
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 3 cups cooked rice (white or brown)

Optional add-ins:

• Teriyaki sauce
• Sriracha mayo
• Sesame seeds
• Sweet potato instead of rice

How to Make Chicken and Broccoli Meal Prep

1. Season. Toss chicken thighs with 1 tablespoon olive oil, garlic powder, paprika, onion powder, cumin, salt, and pepper. On a separate section of a large sheet pan, toss broccoli with the remaining olive oil, salt, and pepper.
2. Roast. Bake at 425F for 22 to 25 minutes until the chicken reaches 165F and the broccoli edges are crispy and charred.
3. Slice. Let the chicken rest 5 minutes, then slice into strips.
4. Pack. Divide rice, sliced chicken, and broccoli among 5 meal prep containers. Store in the fridge for up to 5 days.

Tips for the Best Chicken and Broccoli Meal Prep

• Chicken thighs stay juicier than breasts when reheated. They are more forgiving.
• Spread the broccoli in a single layer so it roasts and doesn’t steam.
• Let everything cool completely before sealing the containers to avoid condensation.
• Add sauce on the side (teriyaki, sriracha mayo, etc.) to keep things interesting throughout the week.
• Cook the rice while the chicken and broccoli roast for maximum efficiency.

Fun Variations to Try

• Swap the seasoning for a lemon-herb blend or Italian seasoning.
• Use sweet potato cubes instead of rice for a lower-carb option.
• Add a teriyaki glaze to the chicken for Asian-style meal prep.
• Swap broccoli for asparagus, green beans, or Brussels sprouts.
• Use quinoa instead of rice for extra protein.

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Chicken and Broccoli Meal Prep

A delicious homemade chicken and broccoli meal prep recipe.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Course: Dinner

Cuisine: American

Calories: 400

Ingredients Method Notes

Ingredients

  

• 2 pounds boneless skinless chicken thighs
• 4 cups broccoli florets
• 2 tablespoons olive oil, divided
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon onion powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 3 cups cooked rice white or brown

Method

 

1. Season. Toss chicken thighs with 1 tablespoon olive oil, garlic powder, paprika, onion powder, cumin, salt, and pepper. On a separate section of a large sheet pan, toss broccoli with the remaining olive oil, salt, and pepper.
2. Roast. Bake at 425F for 22 to 25 minutes until the chicken reaches 165F and the broccoli edges are crispy and charred.
3. Slice. Let the chicken rest 5 minutes, then slice into strips.
4. Pack. Divide rice, sliced chicken, and broccoli among 5 meal prep containers. Store in the fridge for up to 5 days.

Notes

Chicken thighs stay juicier than breasts when reheated. They are more forgiving. Spread the broccoli in a single layer so it roasts and doesn't steam. Let everything cool completely before sealing the containers to avoid condensation.

FAQ

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