7 Baked Chicken & Broccoli Meal Prep Lunches

Estimated Reading Time: 7 minutes

Key Takeaways

• Consistent meal prep supports weight management and muscle gain.
• Baked chicken and broccoli offer a lean, high-protein, low-fat combination that’s easy to flavor.
• Rotating spices and grains helps prevent boredom and keeps lunches enjoyable.
• Each recipe is designed for minimal prep and clean-up—ideal for busy lifestyles.
• Add variety with different sauces, grains, or side vegetables without sacrificing nutrition balance.

Table of Contents

1. Why Meal Prep?
2. How to Meal Prep Chicken & Broccoli
3. 7 Chicken & Broccoli Meal Prep Combinations
4. Pro Tips for Meal Prep Success
5. FAQ

Why Meal Prep?

*“Failing to plan is planning to fail.”*—and nowhere is that truer than with healthy eating.

Meal prepping isn’t just for fitness influencers or bodybuilders. It’s a practical way for anyone—at any level—to take control of nutrition, save money, and reduce weekday stress. According to experts, meal planners tend to consume more nutrients and are less likely to grab processed convenience foods.

How to Meal Prep Chicken & Broccoli

• Preheat oven to 400°F (205°C)
• Chicken: Trim and cube boneless, skinless chicken breast or thigh
• Broccoli: Cut into florets and rinse well
• Toss both in olive oil, salt, pepper, and your favorite seasonings
• Spread on a lined sheet pan (keep separate if desired)
• Bake for 18–22 minutes until chicken is cooked and broccoli is crisp-tender
• Cool slightly, then portion into lunch containers

*Pro tip: Make a big batch of quinoa, brown rice, or sweet potato to add healthy carbs and keep your lunches satisfying, inspired by these high-protein quinoa bowls.*

7 Chicken & Broccoli Meal Prep Combinations

Tired of boring lunches? Let’s break it up with seven mouthwatering options. Rotate these through your week or batch-cook favorites for simplicity!

1. Lemon Garlic Chicken & Herb Broccoli
   
   Toss cubed chicken in lemon juice, minced garlic, and black pepper. Roast with broccoli drizzled in olive oil, dried dill, and chives.
   Serve with cooked farro.
   
2. Spicy Buffalo Chicken & Steamed Broccoli
   
   Marinate chicken pieces in hot sauce and smoked paprika. Roast, then drizzle with a little extra sauce after baking.
   Steamed broccoli on the side to balance out the heat.
   Add a scoop of brown rice for lasting energy.
   
3. Teriyaki Chicken & Sesame Broccoli
   
   Coat chicken in reduced-sodium teriyaki sauce. Roast, and toss broccoli with sesame oil and seeds before serving.
   Pair with sticky jasmine rice or even quinoa for extra protein.
   
4. Greek-Inspired Chicken & Broccoli
   
   Season chicken with oregano, garlic powder, and lemon zest. Roast with broccoli tossed in olive oil and a sprinkle of feta after baking.
   Serve over whole-grain couscous.
   
5. Curry Chicken & Roasted Broccoli
   
   Rub chicken pieces with yellow curry powder, cumin, and a touch of coconut oil. Roast with broccoli florets sprinkled with turmeric.
   Layer with cooked brown basmati rice.
   
6. Honey Mustard Chicken & Broccoli
   
   Whisk together Dijon mustard, honey, garlic, and pepper. Coat chicken and roast alongside broccoli tossed in extra-virgin olive oil.
   Try pairing with roasted sweet potato cubes.
   
7. BBQ-Style Chicken & Broccoli
   
   Toss chicken in sugar-free BBQ sauce and a little smoked paprika. Roast, and serve with broccoli baked until the edges are crispy.
   Enjoy next to a scoop of high-protein grains.
   

*Remember: swap grains, up your veggie game, or add salsa, Greek yogurt, or hummus for endless customization.*

Pro Tips for Meal Prep Success

• Let meals cool before sealing to prevent sogginess
• Use glass containers for best reheating
• Pack sauces/dressings on the side to keep flavors fresh
• Schedule one “prep day” per week for simplicity
• Switch up flavor profiles so you *look forward* to each lunch!

For more high-protein ideas, check out these quinoa lunch bowls or egg-based recipes.

FAQ