This garlic lemon chicken and zucchini meal prep makes it easy to prep several delicious lunches for the week! Marinate juicy chicken breasts in garlic, lemon, and smoky spices, then pan-sear and pair with tender, sautéed zucchini. Everything comes together in one skillet and packs perfectly into meal prep containers for quick, protein-packed lunches or dinners.
Ingredients list for the chicken and zucchini meal prep
- 3 lbs (1.5 kg) chicken breasts
- 2 to 3 medium zucchini, diced
- 8 garlic cloves, minced
- 2 teaspoons dried oregano
- 1 tablespoon smoked paprika
- 2 teaspoons ground cumin
- 1/4 cup (60ml) chicken stock
- 1/4 cup (60ml) fresh lemon juice
- 1/2 teaspoon onion powder
- 1/2 teaspoon red chili pepper flakes (optional)
- 1/4 cup (60ml) olive oil, plus extra if needed
- 1/2 teaspoon salt, or to taste
- 1/2 teaspoon freshly cracked black pepper
- Fresh parsley and lemon wedges, for garnish (optional)
Recipe highlights
- High in Protein: Lean chicken breast delivers plenty of protein to keep you full and satisfied, making this an excellent choice for make-ahead lunches.
- Naturally Low-Carb: Chicken and sautéed zucchini keep carbs low, while garlic, lemon, and smoky spices add flavor without heavy sauces or starchy sides.
Directions
1. Prepare the chicken marinade. In a large bowl, combine smoked paprika, cumin, chicken stock, lemon juice, onion powder, oregano, minced garlic, chili flakes, and olive oil. Season with salt and freshly cracked black pepper.
2. Marinate the chicken. Add the chicken breasts and toss until evenly coated. Cover and marinate for at least 30 minutes to allow the flavors to develop.
3. Cook the chicken. Heat a large skillet over medium heat. Remove the chicken breasts from the marinade, letting the excess drip off. Cook in batches if necessary, for about 6–8 minutes per side, depending on thickness, until golden and the internal temperature reaches 165°F (74°C). Transfer to a cutting board and let rest for 5 minutes before slicing. Discard the used marinade.
4. Sauté the zucchini. In the same skillet, add the diced zucchini with a little additional olive oil if needed. Season lightly with salt and pepper. Sauté for 4–6 minutes, stirring occasionally, until just tender but still slightly firm. Add a splash of chicken stock or lemon juice to loosen the flavorful browned bits from the pan.
5. Assemble the meal prep containers. Divide the sautéed zucchini evenly among 6 airtight meal prep containers. Top each portion with sliced chicken breast and spoon over any remaining pan juices. Garnish with fresh parsley and lemon wedges, if desired.
6. Store for the week. Allow the chicken and zucchini to cool slightly, then refrigerate promptly in sealed containers. Keep refrigerated for up to 3–4 days, or freeze portions for longer storage. Reheat until steaming hot throughout, ideally to 165°F (74°C).
Tips for the Best Chicken and Zucchini Meal Prep
- Don’t overcook the zucchini. Keep it slightly firm when sautéing. Zucchini releases moisture during storage and will soften further when reheated.
- Cook the chicken in batches. Avoid overcrowding the skillet so the chicken develops a golden crust instead of steaming.
- For food safety: Refrigerate within 2 hours of cooking, using shallow containers to cool the food quickly. If preparing lunches for five days, freeze the portions intended for later in the week.
More meal prep chicken recipes
- 9 Easy Chicken Meal Prep Ideas That Are Budget Friendly
- Meal Prep Chicken Patties & Veggie Salad
- Meal Prep Chicken Spinach Cauliflower Salad
- Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice
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Chicken Meal Prep with Zucchini
This easy chicken and zucchini meal prep combines juicy garlic lemon chicken with tender sautéed zucchini for delicious, protein-packed lunches.
Ingredients
- 3 lbs (1.5 kg) chicken breasts
- 2 to 3 medium zucchini, diced
- 8 garlic cloves, minced
- 2 teaspoons dried oregano
- 1 tablespoon smoked paprika
- 2 teaspoons ground cumin
- 1/4 cup (60ml) chicken stock
- 1/4 cup (60ml) fresh lemon juice
- 1/2 teaspoon onion powder
- 1/2 teaspoon red chili pepper flakes (optional)
- 1/4 cup (60ml) olive oil, plus extra if needed
- 1/2 teaspoon salt, or to taste
- 1/2 teaspoon freshly cracked black pepper
- Fresh parsley and lemon wedges, for garnish (optional)
Instructions
- Prepare the chicken marinade. In a large bowl, combine smoked paprika, cumin, chicken stock, lemon juice, onion powder, oregano, minced garlic, chili flakes, and olive oil. Season with salt and freshly cracked black pepper.
- Marinate the chicken. Add the chicken breasts and toss until evenly coated. Cover and marinate for at least 30 minutes to allow the flavors to develop.
- Cook the chicken. Heat a large skillet over medium heat. Remove the chicken breasts from the marinade, letting the excess drip off. Cook in batches if necessary, for about 6–8 minutes per side, depending on thickness, until golden and the internal temperature reaches 165°F (74°C). Transfer to a cutting board and let rest for 5 minutes before slicing. Discard the used marinade.
- Sauté the zucchini. In the same skillet, add the diced zucchini with a little additional olive oil if needed. Season lightly with salt and pepper. Sauté for 4–6 minutes, stirring occasionally, until just tender but still slightly firm. Add a splash of chicken stock or lemon juice to loosen the flavorful browned bits from the pan.
- Assemble the meal prep containers. Divide the sautéed zucchini evenly among 6 airtight meal prep containers. Top each portion with sliced chicken breast and spoon over any remaining pan juices. Garnish with fresh parsley and lemon wedges, if desired.
- Store for the week. Allow the chicken and zucchini to cool slightly, then refrigerate promptly in sealed containers. Keep refrigerated for up to 3–4 days, or freeze portions for longer storage. Reheat until steaming hot throughout, ideally to 165°F (74°C).
Nutrition
Nutrition information for this recipe.
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