The concept of meal prep has been around for quite some time, going back to the great bodybuilders who paved the way for the well known bodybuilders in 2023. History lesson aside, when it comes to meal prep, chicken is one of the most common and versatile protein sources. Although there has been a great increase and evolution of meal prep, the classic “chicken, rice, and broccoli” still comes to mind for some when they think about meal prep.
In this blog post, we will explore creative ways to meal prep with chicken, and how long it really lasts in the fridge.
Meal prepping is an excellent way to save time and eat healthy throughout the week. However, one question I often get asked is “how long can meal prep chicken last in the fridge or freezer?”
This is an important question to answer as a meal prep fan to make sure food safety. This full guide has everything you need to know about how long meal prep chicken lasts, how to store it properly, how to reheat it, and more.
How Long Does Cooked Chicken Last in the Fridge?
According to food safety guidelines, cooked chicken stored properly in the refrigerator should be consumed within 3 to 4 days. This timeframe ensures the chicken remains safe to eat and retains its quality.
It’s crucial to store the chicken in airtight containers and maintain a refrigerator temperature at or below 4°C to inhibit bacterial growth, Storing chicken this way is the best practice for meal prepping chicken you plan to eat within a few days,
How Long Does Cooked Chicken Last in the Freezer?
If you don’t want to eat the chicken right away, freezing it is a great way to store it for a long time. When frozen properly, cooked chicken can stay good for 3 to 6 months without losing much of its quality.
To freeze meal prep chicken correctly:
- Allow chicken to cool completely after cooking before freezing
- Use airtight, freezer-safe containers or freezer bags
- Label bags with contents and freeze date
- Lay bags flat to freeze evenly and quickly
- Once frozen, bags can be stacked to save space
7 Tips for Storing Meal Prep Chicken
Follow these tips for keeping meal prep chicken fresher for longer:
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Cool chicken within 2 hours – Don’t let it linger at room temp where bacteria can multiply quickly.
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Use airtight containers – Glass or BPA-free plastic containers prevent air exposure and moisture loss.
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Split the food into single servings. This way, it cools down faster and you can only reheat what you need.
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Label containers – Include chicken variety, cook date, and any other details. This prevents confusion down the road.
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Use the coldest part of the fridge. Keep chicken in the back, away from the door, where the temperature changes the least.
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Separate from other ingredients – Store chicken in dedicated containers away from produce to prevent cross-contamination.
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Reheat to 165°F – Use a food thermometer to ensure chicken reaches a safe internal temperature before serving.
How to Know If Meal Prep Chicken Has Gone Bad
With proper refrigeration and freezing, meal prep chicken can stay fresh for meal prepping. However, here are some signs your chicken has gone bad and should be discarded:
- Slimy or sticky texture
- Grey, dull color
- Off putting sour or ammonia smell
- Mold growth – discard chicken at first signs
- Expired use-by date
Trust your senses. If the chicken seems off in any way, play it safe and throw it out.
Meal Prep Chicken FAQs
How should I thaw frozen meal prep chicken?
- Thaw in the refrigerator overnight
- Submerge sealed bag in cold water, changing water every 30 mins
- Microwave if using immediately
Avoid thawing at room temperature. Refreeze thawed chicken only if it still contains ice crystals.
Can I marinate meal prep chicken?
Yes, marinating is a great way to infuse flavor into meal prep chicken. Marinate overnight in the fridge in a sealed bag or container before cooking. Discard used marinade – don’t reuse.
What’s the best way to cook meal prep chicken?
These are all excellent meal prep cooking methods:
- Baked chicken
- Sautéed or pan-fried chicken
- Grilled chicken
- Instant pot or pressure cooked chicken
- Poached or simmered chicken
The key is to always cook to a minimum internal temperature of 165°F.
How should I reheat meal prep chicken?
- Microwave until 165°F
- Bake in a 350°F oven until hot
- Pan fry over medium heat until hot all the way through
Stir periodically and use a food thermometer to verify temperature. Take care not to overcook chicken when reheating.
The Takeaway
With proper refrigeration and freezing techniques, meal prep chicken can stay fresh and delicious for 3-4 days in the fridge or 3-6 months in the freezer. Focus on fast cooling, airtight storage, portioning, labeling, and careful reheating for best results. Follow these guidelines and you can enjoy convenient, healthy meal prep chicken any day of the week.
Meal Prep Chicken Breast
Chicken breast is a great option for meal prep as it is lean, high in protein, and can be used in a variety of dishes.
To begin meal prepping chicken breast, start by selecting high-quality, fresh chicken breast from a trusted source. You can either buy it fresh or frozen and thaw it in the refrigerator overnight before cooking.
One creative way to meal prep chicken breast is to marinate it before cooking. Marinating chicken breast adds flavor and moisture to the meat, making it more enjoyable to eat throughout the week. You can make your own marinade using ingredients like olive oil, lemon juice, garlic, and herbs or use a store-bought marinade for convenience. Simply place the chicken breast in a resealable bag with the marinade, and let it sit in the refrigerator for a few hours or overnight before cooking.
Chefs tip: be mindful with how much lemon juice you use in your marinades. The lemon juice is very acidic and with the correct amount, can be used to tenderize the chicken, giving it a nice texture once its cooked.
If you want to save more time on meal prep, you can cook a lot of chicken breast and use it in different dishes all week. You can cook the chicken breast in a variety of ways, such as grilling, baking, or sautéing. Once the chicken is cooked, let it cool before portioning it out into containers for the week. You can use the cooked chicken breast in salads, wraps, stir-fries, and more. Nutrimeals offers a wide variety of different protein options that you can order in bulk quantities, including chicken. Its a great convenient and cost-effective way to get creative with dishes throughout the week.
Baked Chicken Meal Prep
A lot of people like to meal prep with baked chicken because it’s easy to make and can be used in many different dishes. To begin baking chicken for meal prep, start by preheating your oven to 375°F. Line a baking sheet with parchment paper, and place the chicken breast on the sheet. Season the chicken with salt, pepper, and any other herbs or spices you prefer.
Bake the chicken breast in the oven for 20-25 minutes or until it reaches an internal temperature of 165°F. Once the chicken is cooked, let it cool before portioning it out into containers for the week.
One creative way to use baked chicken in meal prep is to make chicken bowls and salads. Simply combine the baked chicken with your favorite grains, vegetables, and sauces to create a balanced and nutritious meal. You can also use the baked chicken in salads, wraps, or sandwiches throughout the week.