Meal prep can be a game-changer for busy weeknights, but let’s be real – who has time for complicated recipes? Enter my Savory Chicken and Vegetable Meal Prep Jars, the easy-peasy solution for quick, nourishing meals on the go. With just a few simple steps, you’ll have a stash of delicious, customizable lunches or dinners ready to grab and go. No fuss, all flavor – that’s the kind of meal prep I can get behind.
Why You’ll Love This Savory Chicken and Vegetable Meal Prep Jars
These meal prep jars are the ultimate time-saver for busy folks. They’re packed with lean protein, fresh veggies, and savory flavors to keep you satisfied. Plus, they’re a breeze to customize to your taste. Meal prep has never been so quick, easy, and downright delicious.
Ingredients (Single-Serve)
The beauty of this recipe is its simplicity. You’ll need just a few basic ingredients like boneless, skinless chicken breasts, a variety of fresh veggies, and a savory sauce or dressing. The best part? You can easily swap in your favorite ingredients to suit your preferences.
- 6 oz – Boneless, skinless chicken breasts, cubed
- 1 cup – Broccoli florets, chopped
- 1/2 cup – Carrots, peeled and sliced
- 1/2 cup – Zucchini, chopped
- 2 tbsp – Balsamic vinaigrette
Ingredient Substitutions
- Protein: Use ground turkey, tofu, or chickpeas instead of chicken.
- Veggies: Substitute your go-to veggie medley or mix and match your favorites.
How to Make Savory Chicken and Vegetable Meal Prep Jars
In just a few easy steps, you’ll have a stash of delicious, customizable lunches or dinners ready to grab and go. Meal prep has never been so quick, easy, and downright delicious.
Step 1: Prep Work
Start by cutting the chicken into bite-sized pieces and prepping your veggies. Chop, slice, or dice them into similar-sized pieces for even cooking.
Step 2: Main Cooking Process
In a large skillet, sauté the chicken until cooked through and lightly browned. Add the chopped veggies and sauté until tender-crisp.
Step 3: Final Steps/Assembly
Divide the chicken and veggie mixture evenly among your meal prep jars or containers. Drizzle with your desired sauce or dressing, and seal the jars for easy grab-and-go meals.
Variations & Time-Saver Tips
- Time-Saver Tip: To save even more time, consider roasting the veggies instead of sautéing.
- Flavor Boost: For a boost of freshness, you can also add a handful of greens or fresh herbs to the jars.
- Protein Swap: Use ground turkey, tofu, or chickpeas instead of chicken for a tasty twist.
- Veggie Variety: Substitute your go-to veggie medley or mix and match your favorites.
Serving, Storage & Reheat
Serve with: A side of whole-grain crackers or a slice of crusty bread.
Storage: These Savory Chicken and Vegetable Meal Prep Jars will keep in the refrigerator for up to 4 days.
Microwave Reheat: If you prefer a warm meal, just pop the jar in the microwave for a minute or two before digging in.
Make-Ahead: These jars are designed to be a stress-free, make-ahead meal option. Prepare them at the beginning of the week for quick, nourishing lunches or dinners on the go.
Nutrition Info
Each serving of these meal prep jars is a well-rounded, nutrient-dense meal. You’ll get a dose of lean protein, fiber-rich veggies, and healthy fats to keep you feeling satisfied and energized throughout the day.
- Serving Size: 1 jar
- Calories: 310 kcal
- Protein: 29 g
- Carbs: 19 g
- Fat: 15 g
- Sodium: 380 mg
FAQs
Can I freeze these meal prep jars?
Yes, you can freeze these jars for up to 3 months. Just be sure to thaw them in the refrigerator overnight before enjoying.
How can I make these jars vegetarian or vegan?
Swap the chicken for your favorite plant-based protein, such as tofu, tempeh, or chickpeas. Use a vegan-friendly dressing or sauce to keep the meal completely meat-free.
Can I use leftover cooked chicken in this recipe?
Absolutely! Shredded or diced leftover chicken works great in these meal prep jars. Just skip the initial cooking step and toss the cooked chicken right into the veggie mix.
How long will these jars stay fresh in the fridge?
These Savory Chicken and Vegetable Meal Prep Jars will keep for up to 4 days in the refrigerator. For best quality and food safety, be sure to consume them within that time frame.
Do I need to heat these jars before eating?
Nope! These jars are designed to be enjoyed either cold or gently reheated. If you prefer a warm meal, just pop the jar in the microwave for a minute or two before digging in.
Try These Next
- Savory Chicken And Rice Meal Prep Jars
- Savory Chicken And Broccoli Mug Meal
- Savory Lentil Meal Prep Jars
Savory Chicken and Vegetable Meal Prep Jars
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Meal Prep Recipes
- Method: Baking
- Cuisine: American
Description
This Savory Chicken and Vegetable Meal Prep Jar is a healthy and convenient way to enjoy a balanced meal throughout the week. Packed with protein and fiber, it’s perfect for meal prepping.
Ingredients
2 cups cooked brown rice
4 boneless, skinless chicken breasts
2 cups broccoli florets
2 cups diced bell peppers
1 cup diced carrots
1/4 cup soy sauce
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste
Instructions
1. Preheat the oven to 400°F (200°C).
2. Season the chicken breasts with garlic powder, onion powder, salt, and pepper.
3. Place the chicken on a baking sheet and bake for 25-30 minutes until cooked through.
4. While the chicken is baking, steam the broccoli and carrots until tender.
5. In a large bowl, combine the cooked rice, steamed vegetables, and diced bell peppers.
6. Once the chicken is done, let it rest for a few minutes before slicing it into strips.
7. Divide the rice and vegetable mixture into meal prep jars and top with sliced chicken.
8. Drizzle with soy sauce and olive oil before sealing the jars.
Notes
Store in the refrigerator for up to 5 days.
Reheat in the microwave for 2-3 minutes before serving.
Nutrition
- Serving Size: 1 jar
- Calories: 450 kcal
- Sugar: 5g
- Sodium: 600mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg