Lemon Garlic Chicken Meal Prep
Bright, tangy lemon meets warm garlic and oregano in this simple meal prep recipe featuring juicy chicken, crispy roasted potatoes, and tender sautéed zucchini.
Ingredients
For the Chicken
- 0.25 cup fresh lemon juice Bottled lemon juice works in a pinch but fresh gives brighter flavor.
- 2 tablespoons olive oil Use avocado oil or a mild vegetable oil if preferred.
- 2 cloves garlic, minced Use 1 teaspoon garlic powder per clove if you don’t have fresh garlic.
- 2 teaspoons dried oregano Substitute Italian seasoning if desired.
- 0.5 teaspoon paprika Mild or smoked paprika both work; smoked adds deeper flavor.
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 4 pieces boneless, skinless chicken breasts (6-ounce each) Chicken thighs can be used instead.
For the Sides
- 1.5 pounds yellow potatoes, cut into 1-inch pieces Yukon gold or red potatoes are best for roasting.
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon salt (plus more to taste)
- 1 teaspoon black pepper (plus more to taste)
- 4 small zucchini, sliced into 1-inch pieces Yellow squash can replace zucchini one-for-one.
Instructions
Preparation
- In a large bowl, whisk together fresh lemon juice, olive oil, minced garlic, dried oregano, paprika, salt, and black pepper.
- Add chicken breasts and toss to coat. Let marinate for at least 20 minutes or up to 24 hours in the fridge.
Cooking
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Spread cut potatoes in one layer. Drizzle with olive oil and sprinkle with garlic powder, salt, and black pepper. Toss to coat.
- Roast for 30 minutes, stirring once halfway, until golden brown and crispy.
- Heat a large skillet over medium-high heat. Remove chicken from the marinade, letting excess drip off, and place in the hot pan.
- Cook chicken for 7–8 minutes per side, until golden and an instant-read thermometer reaches 165°F (74°C).
- Remove chicken from the pan and let rest for 5 minutes before slicing.
- Toss zucchini slices in remaining marinade to coat, then add to the same skillet and cook for 5–7 minutes until softened and lightly browned. Season with salt and pepper to taste.
Assembly
- Divide sliced chicken, roasted potatoes, and sautéed zucchini into four meal prep containers. Let cool before sealing and storing in the fridge.
Notes
Pat chicken dry before marinating for better marinade adherence. Use a meat thermometer to ensure chicken reaches safe doneness at 165°F (74°C). For best texture, reheat potatoes in the oven to re-crisp.