How to Batch Cook Chicken: Do you find it hard to plan your meals? Start small and try batch cooking. It’s easy to do and saves time when it comes to making meals on a tight schedule.
Are you a meal prep wannabe? If so, you’re not alone. Even as a dietitian, I still find meal prep (prepping ingredients ahead of time) a challenge. Which is too bad since meal prepping in advance makes getting a healthy meal on the table so much easier. Unfortunately, my good intentions get pushed aside by one thing or another.
It’s easy to give up when you read that other people buy groceries and prepare meals for the whole week on the same day. While that’s ideal, this type of meal prep doesn’t work for everyone. For myself, I often have to squeeze grocery shopping in during the week whenever I can. It’s one of the side effects of having busy teens who are involved in all kinds of activities and always seem to need a ride somewhere. Not complaining, it’s just a season of life.
Yet even though I don’t prep most of my ingredients ahead of time, there are a few things I do to make meals a little easier to prepare. You can do this too. First is to not compare yourself to others. It just leads to discouragement and inaction. Do what you can and go from there. For me, meal prep means batch cooking some of the meats I use in preparing my family’s meal. It’s not something I do every week, but it does save time. Sometimes I make meatballs or taco meat and freeze it. Other times I cook chicken ahead of time and then freeze to use as needed. Usually I grill chicken ahead of time, then slice and freeze it.
But there are other ways to batch cook chicken that don’t involve a grill. Recently, this stove top to oven method has become my favorite. It’s easy and the chicken turns out tender and juicy, perfect for dicing, shredding, or slicing. And that’s what I want to share with you today. There are a few tools you’ll need, though, to get started:
You can cook chicken breast ahead of time and use it in different recipes all week. It’s a healthy protein that you can depend on. You can make juicy, tender chicken breasts for meal prep with just a few easy steps.
Why Choose Chicken Breast for Meal Prep
Chicken breast is
- Lean and low in fat
- A good source of protein
- Relatively inexpensive compared to other proteins
- Mild in flavor so it goes well with many seasonings and ingredients
- Easy to cook in bulk and portion out
- Can be used in a variety of recipes like salads, wraps, bowls, and more
You can save time and money by meal prepping chicken breast for the whole week. You won’t have to worry about what to eat every day.
Tips for Cooking Chicken Breasts for Meal Prep
Here are some tips to ensure your meal prep chicken comes out perfect every time
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Select chicken breasts that don’t have any bones or skin on them. They cook up evenly in size and texture. Bone-in or skin-on breasts take longer to cook.
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Pat the chicken dry – This helps the chicken brown and ensures even cooking. Wet chicken tends to steam instead of sear.
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Season generously – Chicken breast can taste bland on its own, so use spices, herbs, sauces, etc to add lots of flavor.
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Do not cook the chicken too long; when cooked too long, it dries out and turns rubbery. Use a meat thermometer to ensure doneness.
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Allow to rest – Letting the chicken rest 5-10 minutes after cooking allows juices to redistribute so it stays juicy when you slice or shred it.
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Chill properly – Let chicken cool completely before packing up for meal prep. Divide into individual portions and refrigerate or freeze for later.
Best Ways to Cook Meal Prep Chicken Breasts
There are a few key cooking methods that result in foolproof, tender and juicy chicken breast every time.
Poaching
This technique gently cooks the chicken in simmering liquid like broth, wine, or water seasoned with herbs and aromatics. The moist heat environment keeps the lean chicken breast from drying out.
To poach chicken breasts, simply simmer them in seasoned liquid for 15-20 minutes until cooked through and register 165°F on a meat thermometer. Let cool in the poaching liquid before portioning out.
Grilling
The high dry heat of the grill sears the outside while leaving the interior juicy. Use skinless chicken so it cooks evenly. Grill over direct medium heat 5-7 minutes per side with the lid closed as much as possible.
Brush chicken with oil or marinade so it doesn’t stick. Get those nice grill marks for added flavor.
Baking
For easy oven-baked chicken, arrange boneless breasts on a sheet pan and bake at 375°F for 18-22 minutes until no longer pink inside. Brush with oil and seasonings of choice.
Baking lets you cook multiple breasts at once without having to carefully monitor each piece.
Sous Vide
This hands-off cooking method uses precise temperature control for the most tender, juicy chicken ever. Vacuum seal seasoned chicken then cook in a water bath at 145°F for 1-2 hours until pasteurized.
Sous vide chicken stays incredibly moist and can be cooked from frozen too. Quickly sear before serving.
Meal Prep Tips and Recipes
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Portion chicken into 4-6 oz servings for easy meal assembly. Freeze any extras.
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Pair with roasted veggies, quinoa or rice, greens, beans, etc for balanced bowls.
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Use in salads, sandwiches, pitas, tacos, flatbreads, and more for easy lunch options.
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Shred and mix with buffalo sauce for chicken sandwiches or wraps.
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Dice and add to pasta, soup, casseroles, and skillet dishes like fajitas or stir fry.
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Pound thin for quicker cooking cutlets or schnitzel. Bread and pan fry.
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Mix with mayo, celery, relish, etc for classic chicken salad. Enjoy in sandwiches or wraps.
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Marinate in teriyaki, jerk, or Greek seasoning for added flavor.
With the right techniques and recipes, cooking chicken breast for meal prep will be easy and set you up for healthy, satisfying meals all week long. Get creative with seasonings, sauces, and ingredients to give variety.
Step 2: Add seasoning
The easiest thing to do is simply sprinkle the chicken with a little fresh ground pepper and kosher salt, if desired. Just remember, a touch of salt is all that’s needed. You can also marinate your chicken in your favorite marinade or use a dry rub to season it.
Step 4: Finish in the oven
Place covered cast iron skillet (or aluminum foil covered pan) in the oven. Cook at 375°F for 20 to 25 minutes until internal temperature of chicken reaches 165°F. Take out of the oven and carefully remove lid (or foil). Cooked chicken can now be prepped for upcoming meals or for freezing.
HOW TO MEAL PREP JUICY CHICKEN FOR THE WEEK | Bulk Cooking Chicken That Doesn’t SUCK!
FAQ
How to keep chicken breast tender for meal prep?
Cover the pan and let the chicken poach for 20 minutes. Poaching ensures the chicken remains tender and juicy.
Can I cook chicken breasts ahead of time?
It’s not something I do every week, but it does save time. Sometimes I make meatballs or taco meat and freeze it. Other times I cook chicken ahead of time and then freeze to use as needed. Usually I grill chicken ahead of time, then slice and freeze it.
Is chicken breast good for meal prep?
Chicken breasts are one of the most popular proteins for meal prep. Per pound, they contain fewer calories and grams of fat than chicken thighs, making them a smart choice for anyone who is trying to slim down.