Gourmet Economist

The Intersection of Culinary Craft and Economics Insight

Meal Prep

Roasted Chicken Breast for Meal Prep

I usually batch cook my chicken breasts to save cooking time during the week. This recipe keeps the chicken fairly bland so it can be used with any spices depending on the cuisine that I feel inspired from. 

Roasted Chicken Breast for Meal Prep

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Meal Prep
Servings 16
Calories 113 kcal


  • 4 lbs Boneless, skinless chicken breasts
  • 1 tbsp Garlic powder
  • 1 tsp Salt
  • 2 tsp Crushed black pepper
  • 2 tbsp Lemon Juice
  • 2 tbsp Toasted onion flakes/Onion powder optional
  • 1 tbsp Red pepper flakes optional
  • 2 tsp Dried Parsley/Oregano/Basil/Everything Seasoning optional


  • Preheat oven to 350°F.
  • Clean the chicken breasts of any fat and cut them into approx. 1" cubes. Toss the cubes with lemon juice and salt and set aside for a few minutes, while you prep your baking sheet.
  • Line a baking sheet with aluminium foil. The baking sheet has to be big enough for you to be able to spread all the chicken cubes in on layer. I use a 16X11 pan but it can be smaller than that, too. Make sure your baking sheet has a lip to catch the juices from the chicken as it cooks. You may also use a large glass baking dish instead.
  • Spread the cubed chicken on the pan/dish in a single layer.
  • Sprinkle with the garlic powder, crushed black pepper and any other spices that you may be using.
  • Bake for 20-30 minutes or until the chicken reaches an internal temperature of 165°F. Do not overcook or it will dry out the chicken breasts.
  • Let the chicken cool on the counter until it's easy to handle.
  • Use a weighing scale and divide the chicken cubes (NOT the juices) equally into 16 airtight containers. I usually cook for two so I divide mine into 8 containers. Refrigerate for up to 5 days or freeze them for longer. You may also save the juice and use it as a substitute for chicken broth in recipes.


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