15 Keto Chicken Meal Prep Recipes

Did you know that following a keto diet can boost your energy levels and help with weight management? If you’re looking to combine delicious flavors with healthy eating, you’re in for a treat! In this blog, we’ll explore 15 mouthwatering keto chicken meal prep recipes that are not only easy to prepare but also bursting with flavor. Get ready to save time in the kitchen while enjoying meals that keep you on track with your keto goals!

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Keto Garlic Butter Chicken Bowls

This Keto Garlic Butter Chicken Bowl offers a deliciously satisfying combination of buttery garlic flavors and tender chicken, making it a perfect low-carb meal.

Ingredients:

• 1 lb chicken breast, diced
• 4 tbsp butter
• 4 cloves garlic, minced
• 1 tsp Italian seasoning
• 1 cup cauliflower rice
• 1 cup spinach, fresh
• 1/2 cup grated Parmesan cheese
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large skillet over medium heat, melt the butter.

2. Add the minced garlic and sauté for about 1 minute until fragrant.

3. Add the diced chicken to the skillet and season with Italian seasoning, salt, and pepper.

4. Cook the chicken for about 7-10 minutes until it is golden brown and cooked through.

5. Stir in the cauliflower rice and fresh spinach, cooking until the spinach wilts.

6. Remove from heat and sprinkle grated Parmesan cheese over the top before serving.

Tips:

• For added flavor, sprinkle some crushed red pepper flakes before serving.
• Feel free to substitute chicken with shrimp for a seafood twist.
• Make a larger batch and store leftovers in the refrigerator for up to 3 days.

Creamy Spinach and Artichoke Chicken Casserole

This Creamy Spinach and Artichoke Chicken Casserole combines rich flavors and comforting textures for a dish that’s both indulgent and satisfying.

Ingredients:

• 3 cups cooked shredded chicken
• 1 cup frozen spinach, thawed and drained
• 1 cup canned artichoke hearts, drained and chopped
• 1 cup cream cheese, softened
• 1 cup sour cream
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 cup breadcrumbs

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. In a large mixing bowl, combine the cooked shredded chicken, thawed spinach, chopped artichoke hearts, cream cheese, sour cream, mozzarella cheese, Parmesan cheese, minced garlic, onion powder, salt, black pepper, and red pepper flakes. Mix until well blended.

3. Spread the mixture evenly into a greased 9×13 inch casserole dish.

4. Sprinkle the breadcrumbs evenly over the top of the mixture.

5. Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the casserole is bubbly.

6. Let it cool for a few minutes before serving. Enjoy!

Tips:

• For a richer flavor, use roasted garlic instead of raw garlic.
• Feel free to add other vegetables like bell peppers or mushrooms for extra nutrition.
• This casserole can be made ahead of time and refrigerated. Just bake it when you’re ready to serve.

Lemon Herb Grilled Chicken and Veggies

This Lemon Herb Grilled Chicken and Veggies recipe combines zesty lemon flavors with fresh herbs, creating a vibrant dish that’s perfect for any occasion.

Ingredients:

• 4 chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon salt
• ½ teaspoon black pepper
• 2 cups bell peppers, sliced
• 1 cup zucchini, sliced
• 1 cup cherry tomatoes

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. In a bowl, mix together olive oil, lemon juice, lemon zest, minced garlic, oregano, thyme, salt, and pepper.

2. Add chicken breasts to the marinade, ensuring they are well coated, and let it marinate for at least 15 minutes.

3. Preheat the grill to medium-high heat.

4. While the grill is heating, prepare the vegetables by tossing them in a little olive oil and seasoning with salt and pepper.

5. Grill the marinated chicken for about 6-7 minutes on each side or until the internal temperature reaches 165°F.

6. Add the prepared vegetables to the grill during the last 10 minutes of cooking, turning occasionally until they are tender.

7. Remove everything from the grill and let the chicken rest for a few minutes before slicing.

8. Serve the grilled chicken alongside the veggies and enjoy!

Tips:

• For extra flavor, let the chicken marinate for several hours in the fridge.
• You can substitute the vegetables with your favorites for more variety.
• Ensure your grill is well-oiled to prevent sticking.

Chicken Alfredo Zoodles

This Chicken Alfredo Zoodles recipe offers a creamy, rich flavor paired with fresh zucchini, making it a healthier yet indulgent dish that’s easy to prepare.

Ingredients:

• 2 medium zucchinis
• 1 lb boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 cup heavy cream
• 1 cup grated Parmesan cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon nutmeg
• 2 tablespoons fresh parsley, chopped (for garnish)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Using a spiralizer, create zoodles from the zucchinis and set aside.

2. Season the chicken breasts with salt and pepper.

3. In a large skillet, heat olive oil over medium heat and cook the chicken for 7-8 minutes on each side, or until cooked through. Remove from the skillet and slice.

4. In the same skillet, add minced garlic and sauté for 1 minute until fragrant.

5. Pour in the heavy cream and bring to a simmer. Stir in the Parmesan cheese, salt, pepper, and nutmeg until the sauce is smooth.

6. Add the zoodles to the skillet, tossing to coat them in the sauce, and cook for an additional 2-3 minutes until slightly tender.

7. Serve the zoodles topped with sliced chicken and garnish with fresh parsley.

Tips:

• For extra flavor, marinate the chicken in your favorite herbs and spices before cooking.
• Make sure not to overcook the zoodles; they should still be slightly crunchy.
• Feel free to add vegetables like spinach or mushrooms for additional nutrition.

Spicy Cajun Chicken and Cauliflower Rice

This Spicy Cajun Chicken and Cauliflower Rice recipe is a flavor-packed dish that combines zesty Cajun spices with the wholesome goodness of cauliflower rice, making it a healthy and satisfying meal.

Ingredients:

• 1 pound chicken breast, cut into bite-sized pieces
• 2 cups cauliflower rice
• 2 tablespoons Cajun seasoning
• 1 tablespoon olive oil
• 1 bell pepper, diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 cup chicken broth
• 1 tablespoon chopped fresh parsley
• Salt to taste
• Black pepper to taste

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. In a bowl, toss the chicken pieces with Cajun seasoning, salt, and pepper until well coated.

2. Heat olive oil in a large skillet over medium-high heat.

3. Add the seasoned chicken to the skillet and cook for about 5-7 minutes until browned and cooked through.

4. Remove the chicken from the skillet and set aside.

5. In the same skillet, add onion, bell pepper, and garlic; sauté until the vegetables are soft, about 5 minutes.

6. Stir in the chicken broth and bring to a simmer.

7. Add the cauliflower rice to the skillet, mixing well with other ingredients, and cook for another 5 minutes until tender.

8. Return the cooked chicken to the skillet and stir until heated through.

9. Garnish with fresh parsley before serving.

Tips:

• For an extra kick, add a dash of hot sauce to the chicken before cooking.
• Feel free to add other vegetables like zucchini or spinach for more nutrition.
• This dish pairs well with a side salad for a complete meal.

Balsamic Glazed Chicken Thighs with Asparagus

This Balsamic Glazed Chicken Thighs with Asparagus dish is special for its rich, tangy flavors combined with perfectly tender chicken and crisp asparagus.

Ingredients:

• 4 chicken thighs
• 1 tablespoon olive oil
• 1/2 cup balsamic vinegar
• 2 tablespoons honey
• 2 cloves garlic, minced
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 bunch asparagus, trimmed
• 1 teaspoon dried thyme

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a bowl, mix balsamic vinegar, honey, garlic, salt, and black pepper to create the glaze.

3. Heat olive oil in an oven-safe skillet over medium-high heat and add chicken thighs, skin-side down.

4. Sear the chicken for about 5 minutes until browned, then flip and pour the balsamic glaze over the chicken.

5. Add the asparagus around the chicken and sprinkle with thyme.

6. Transfer the skillet to the preheated oven and bake for 20 minutes or until the chicken reaches an internal temperature of 165°F (74°C).

7. Once done, let it rest for a few minutes before serving.

Tips:

• For extra flavor, marinate the chicken in the glaze for a few hours before cooking.
• Make sure not to overcrowd the skillet for even cooking.
• Feel free to substitute asparagus with your favorite seasonal vegetables.

Coconut Curry Chicken with Broccoli

This Coconut Curry Chicken with Broccoli recipe is a delightful fusion of creamy coconut, warm spices, and vibrant veggies that creates a comforting and satisfying meal.

Ingredients:

• 1 lb chicken breast, diced
• 1 cup broccoli florets
• 1 can (14 oz) coconut milk
• 2 tbsp red curry paste
• 2 tbsp vegetable oil
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp soy sauce
• 1 tbsp lime juice
• 1 tsp sugar
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large skillet, heat the vegetable oil over medium heat.

2. Add the minced garlic and grated ginger, sautéing for about 1 minute until fragrant.

3. Increase the heat to medium-high and add the diced chicken, cooking until browned on all sides.

4. Stir in the red curry paste, ensuring the chicken is well-coated.

5. Pour in the coconut milk, soy sauce, lime juice, and sugar, then stir to combine.

6. Add the broccoli florets and bring the mixture to a simmer, cooking for about 10 minutes or until the chicken is cooked through and the broccoli is tender.

7. Season with salt and pepper to taste, and finish by stirring in the chopped cilantro.

Tips:

• For a spicier kick, add more red curry paste or some chopped chili peppers.
• Serve over steamed rice or with crusty bread to soak up the delicious sauce.
• You can substitute chicken with shrimp or tofu for a different protein option.
• Feel free to add other vegetables like bell peppers or snap peas to boost nutrition.

BBQ Chicken Lettuce Wraps

These BBQ Chicken Lettuce Wraps are special for their bold flavors and healthy twist, providing a delightful crunch paired with smoky sweetness.

Ingredients:

• 1 pound boneless, skinless chicken breasts
• 1 cup BBQ sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1 head butter lettuce, leaves separated
• 1/2 cup shredded carrots
• 1/4 cup chopped green onions
• 1/4 cup cilantro, chopped
• 1 avocado, sliced (optional)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Preheat your grill or stovetop grill pan over medium heat.

2. In a bowl, mix together the olive oil, garlic powder, onion powder, and smoked paprika to create a marinade.

3. Coat the chicken breasts with the marinade and let it sit for about 5 minutes or longer for more flavor.

4. Grill the chicken for about 6-7 minutes on each side until fully cooked and internal temperature reaches 165°F.

5. Remove grilled chicken from the heat and let it rest for a few minutes before shredding it with two forks.

6. In a mixing bowl, combine the shredded chicken with BBQ sauce, ensuring it’s well coated.

7. To assemble, take a lettuce leaf and fill it with the BBQ chicken mixture, topped with shredded carrots, green onions, cilantro, and avocado slices if desired.

8. Serve immediately and enjoy your delicious BBQ Chicken Lettuce Wraps!

Tips:

• For a spicier kick, add some diced jalapeños to the wraps.
• Feel free to substitute chicken with shredded rotisserie chicken for a quicker preparation.
• These wraps can be served with extra BBQ sauce on the side for dipping.

Cheesy Chicken and Broccoli Bake

This Cheesy Chicken and Broccoli Bake is a delightful one-dish meal featuring tender chicken and vibrant broccoli, all enveloped in a rich, creamy cheese sauce.

Ingredients:

• 2 cups cooked chicken, shredded
• 1 cup broccoli florets, steamed
• 1 cup cheddar cheese, shredded
• 1/2 cup cream of mushroom soup
• 1/4 cup milk
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon black pepper
• 1/2 cup breadcrumbs
• 2 tablespoons butter, melted

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 350°F (175°C).

2. In a large mixing bowl, combine the shredded chicken, steamed broccoli, cheddar cheese, cream of mushroom soup, milk, garlic powder, onion powder, and black pepper. Mix well.

3. Transfer the mixture into a greased baking dish, spreading it evenly.

4. In a separate bowl, mix the breadcrumbs with the melted butter. Sprinkle the breadcrumb mixture evenly over the chicken and broccoli.

5. Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the cheese is bubbling.

6. Remove from the oven and let it cool for a few minutes before serving.

Tips:

• For added flavor, consider mixing in some cooked bacon or ham.
• To make it even creamier, you can add an extra half cup of cheese on top before baking.
• Serve with a side salad or crusty bread for a complete meal.

Chicken Caprese Meal Prep

This Chicken Caprese Meal Prep is special for its fresh basil, juicy tomatoes, and creamy mozzarella, creating a delightful blend of flavors that’s perfect for a healthy week ahead.

Ingredients:

• 2 pounds chicken breasts
• 2 cups cherry tomatoes, halved
• 8 ounces fresh mozzarella, sliced
• 1 cup fresh basil leaves
• 1/4 cup balsamic glaze
• 2 tablespoons olive oil
• 2 teaspoons garlic powder
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a large bowl, combine olive oil, garlic powder, salt, and black pepper, then add the chicken breasts and coat them well.

3. Place the seasoned chicken breasts on a baking sheet lined with parchment paper.

4. Bake the chicken for 20 minutes, then remove from oven.

5. Top each chicken breast with sliced mozzarella and cherry tomatoes, then return to the oven for an additional 5 minutes to melt the cheese.

6. Once done, remove from the oven and let cool slightly before adding fresh basil on top.

7. Drizzle balsamic glaze over chicken before serving or packing for meal prep.

Tips:

• For a quicker meal prep, you can grill the chicken instead of baking.
• Store each portion in an airtight container for up to 4 days in the refrigerator.
• Feel free to substitute chicken breasts with thighs for a juicier option.

Teriyaki Chicken with Spiralized Cucumbers

This Teriyaki Chicken with Spiralized Cucumbers combines savory soy sauce, sweet honey, and fresh vegetables for a light and flavorful meal.

Ingredients:

• 1 pound boneless, skinless chicken thighs
• 1/2 cup teriyaki sauce
• 2 tablespoons honey
• 2 teaspoons sesame oil
• 1 tablespoon fresh ginger, minced
• 2 cloves garlic, minced
• 1 large cucumber, spiralized
• 1 tablespoon sesame seeds
• 2 green onions, chopped
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Marinate the chicken thighs in teriyaki sauce, honey, sesame oil, minced ginger, and garlic for at least 15 minutes.

2. Heat a skillet over medium heat and cook the marinated chicken for 5-7 minutes on each side until fully cooked and browned.

3. While the chicken is cooking, spiralize the cucumber and set it aside.

4. Once the chicken is cooked, let it rest for a few minutes before slicing.

5. To serve, place spiralized cucumbers on a plate, top with sliced chicken, and sprinkle with sesame seeds and chopped green onions.

Tips:

• For a spicier kick, add red pepper flakes to the marinade.
• Feel free to add other vegetables such as bell peppers or carrots for extra nutrition.
• Double the marinade for extra sauce to drizzle over the finished dish.

Mediterranean Chicken and Olive Salad

This Mediterranean Chicken and Olive Salad is a vibrant mix of fresh flavors, featuring juicy chicken and briny olives that create a delightful dish perfect for any occasion.

Ingredients:

• 2 cups cooked chicken, shredded
• 1 cup cherry tomatoes, halved
• 1/2 cup pitted Kalamata olives, sliced
• 1/4 cup red onion, finely chopped
• 1/4 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large bowl, combine the shredded chicken, cherry tomatoes, Kalamata olives, red onion, feta cheese, and parsley.

2. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.

3. Pour the dressing over the salad and toss well to combine all the ingredients.

4. Serve immediately or refrigerate for up to 30 minutes to allow the flavors to meld.

Tips:

• For added crunch, consider adding some diced cucumber.
• This salad can be made a day in advance; just add the dressing before serving.
• Experiment with different olives for varied flavors.

Thai Chicken Curry with Bell Peppers

This Thai Chicken Curry with Bell Peppers stands out due to its vibrant flavors, creamy coconut milk, and the delightful crunch of fresh vegetables.

Ingredients:

• 1 pound chicken breast, cut into bite-sized pieces
• 1 tablespoon vegetable oil
• 1 cup bell peppers, sliced (red and green)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons red curry paste
• 1 can (13.5 ounces) coconut milk
• 2 tablespoons fish sauce
• 1 tablespoon brown sugar
• 1/4 cup fresh basil leaves, chopped
• Cooked rice for serving

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Total Time: 40 minutes

Instructions:

1. In a large skillet, heat the vegetable oil over medium heat.

2. Add the chopped onion and cook until softened, about 3 minutes.

3. Stir in the garlic and ginger, cooking for another minute until fragrant.

4. Add the chicken pieces and cook until they are browned on all sides, about 5-7 minutes.

5. Stir in the red curry paste and mix well to coat the chicken.

6. Pour in the coconut milk, fish sauce, and brown sugar, stirring to combine.

7. Add the sliced bell peppers and simmer for 15 minutes, until the chicken is cooked through and the sauce thickens.

8. Stir in the chopped basil just before serving.

9. Serve hot over cooked rice.

Tips:

• For extra heat, add more red curry paste or some sliced chili peppers.
• Feel free to customize with other vegetables like zucchini or carrots.
• Make it ahead of time; it improves in flavor when it sits for a day.

Herbed Chicken with Roasted Brussels Sprouts

This Herbed Chicken with Roasted Brussels Sprouts is a delightful dish that brings together the fragrant flavors of fresh herbs and the natural sweetness of caramelized Brussels sprouts.

Ingredients:

• 4 chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 pound Brussels sprouts, halved
• 2 tablespoons balsamic vinegar
• 1 tablespoon honey

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a small bowl, mix together olive oil, thyme, rosemary, garlic powder, salt, and black pepper.

3. Rub the mixture over the chicken breasts evenly.

4. Place the chicken breasts on a baking sheet.

5. In a separate bowl, combine halved Brussels sprouts with balsamic vinegar and honey.

6. Spread the Brussels sprouts around the chicken on the baking sheet.

7. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the Brussels sprouts are tender.

8. Let the chicken rest for a few minutes before slicing.

9. Serve the herbed chicken alongside the roasted Brussels sprouts.

Tips:

• For extra flavor, marinate the chicken for a few hours or overnight before cooking.
• Adjust the seasoning according to your taste preference.
• Try adding a sprinkle of Parmesan cheese over the Brussels sprouts before serving for added richness.

Mexican Chicken Salad Jars

This Mexican Chicken Salad Jar recipe brings a vibrant mix of zesty flavors, fresh ingredients, and convenience to your meal prep.

Ingredients:

• 2 cups cooked, shredded chicken
• 1 cup black beans, rinsed and drained
• 1 cup corn, frozen or canned
• 1 cup diced tomatoes
• 1 cup diced bell peppers
• 1 avocado, diced
• 1/2 cup cilantro, chopped
• 1/4 cup lime juice
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 4 cups romaine lettuce, chopped
• 1/2 cup queso fresco, crumbled (optional)

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large bowl, combine the shredded chicken, black beans, corn, diced tomatoes, bell peppers, avocado, and cilantro.

2. In a small bowl, whisk together lime juice, chili powder, cumin, salt, and pepper.

3. Pour the dressing over the chicken mixture and toss to combine.

4. In jars, layer the chopped romaine lettuce first, followed by the chicken salad mixture.

5. If desired, top with crumbled queso fresco before sealing the jars.

Tips:

• You can prep these jars ahead of time and store them in the refrigerator for up to 4 days.
• Feel free to substitute grilled shrimp or tofu for chicken for a different protein option.
• For extra crunch, add tortilla strips just before serving.