Best Way To Cook Chicken Breast For Meal Prep Get to Know Your Meat: Chicken Breasts

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Just about anytime you get a chicken finger, find grilled chicken on a Caesar salad or order a fried chicken sandwich, chances are that’s a breast you’re eating. Favored by health-conscious people, children, and white meat lovers, chicken breasts show up on most. There’s nothing wrong with that either, especially if the item gets cooked to juicy perfection and slathered with eye-opening spices or succulent sauce. The breast is the largest cut of meat off the bird, and it’s a type of food just about any meat eater can get behind.

Raw chicken

A raw chicken breast.
Getty Images 

What Part of the Animal Do Chicken Breasts Come From?

You’ll find the breast in the front of the bird, or more, its round chest. Divided into two parts by a bone, each chicken has two breasts that get scooped out of the chest cavity. Because this piece of meat proves seamless, meaning no bones, weird fat deposits, or cartilage, it’s the easiest part to shape into whatever meal you have in mind. Also, because the breast doesn’t do any of the “heavy lifting”, it’s the palest of white meat.

Cooking chicken

Slicing a chicken breast along the grain.
Getty Images 

How to Prep Chicken Breasts

Once the breast gets sliced from the rib cage cooks are presented with a large, oblong piece of meat that’s thick on one end and thinner on the other. This strange shape makes cooking the chicken a little tricky since you need to be sure the meat gets heated to 165-degrees all the way through, but you don’t want to dry out that smaller portion. This conundrum is why so many breasts get deep-fried, marinated, wrapped in bacon, or sliced into smaller parts like nuggets, fingers, and kabab chunks.

Alternatively, using a meat tenderizer until the whole breast is about the same thickness all around is a great trick. Not only does this allow for even cooking in a pan or on the grill, but searing it this way seals in the juices. Try breading your breasts too, this adds a pleasing texture to whatever dish you’re preparing. No matter how you decide to cook your breasts in the end, it’s good to salt and pepper each side before adding heat.

Best Way to Cook Chicken Breasts

Because the tender white meat of the breast has less fat than other parts of the chicken, you will want to make sure not to overcook the bird lest it gets dry and unpalatable. Those juices are your friend, so keep them in the meat. Simply cook the meat to a safe inner temperature of 165 F.

For baking chicken, first, preheat the oven to 400-degrees. Lightly coat the breasts in olive oil with whatever herbs you like and then cook for about 20 to 25 minutes. At the 20 minute mark monitor the internal temp with a meat thermometer, which needs to register at 165 F. The second it hits that temperature pull out your breasts and let them rest for around five minutes. Resting the meat helps those tasty juices redistribute throughout the cut. Wrapping the breasts in foil helps seal in moisture when baking.

Frying is another popular way of cooking chicken breasts. It’s a tasty way too, and you can do so much with the breading, spices and sauce. For example, Nashville hot proves deliciously devilish in heat, and that’s just a fried chicken with a ton of spicy peppers added to the finishing sauce. Not that you need capsicum to make this dish, but salting and adding a pinch of pepper, green herbs and/or paprika adds a nice layer to the overall flavor.

Another popular way to cook chicken breasts is on the grill. Oil the grate and heat it up to medium heat. Once hot, place the raw, oil-tossed breasts on (spices optional but encouraged), cover and cook one side for about 5 to 7 minutes and then flip. Check the internal temp before taking off the grill, and if it’s at 165 it’s time to plate and add to the picnic table. Serve with sauce and/or condiments. Slice breasts along the meat grain to create more tender cuts that also stay together better when cooking 

What Do Chicken Breasts Taste Like?

When you hear the phrase, “tastes like chicken,” it’s the breast we’re thinking of. Some think this white meat has no flavor, and it’s mild for sure. But when you get a succulent, slightly charred breast hot off the grill it’s not something you’ll forget readily. In fact, you might start craving one here and there or garner an affinity for fried chicken breasts, which have a a pleasing texture and pull flavor from the juices. Sure, chicken breasts will soak up whatever flavor you put on it nicely, and that imparts a lot of the nuances, but that’s part of the wonder of this neutral protein.

Chicken Breast Recipes

Though chicken breasts prove a common meat, there are plenty of ways to cook it that you may not know about. From marinades to spice blends to adding other meat on top, experiment with this cut and find a new favorite way to eat and prepare it.

Bacon Roasted Chicken Breast

Oven Fried Chicken Breasts With Honey and Lime

Paprika Chicken With Sour Cream Gravy

Crock Pot Chicken Breasts With Cranberries

Packaged chicken

Most grocery stores sell chicken breasts like this.
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Grilled chicken sliced up.
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Eating chicken salad

Put chicken breasts on any salad.
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Fried chicken

Fried chicken breasts.
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Chicken breast

Cooked chicken breasts.
 Getty Images 

Where to Buy Chicken Breasts

Any grocery story you go into will have chicken breasts, it’s probably the most common part of the chicken. Look for pink-tinged breasts with a sheen. Any gray or spotty meat should be avoided. Farmers’ markets too should have poultry farmers, and though these breasts tend to be a smaller thanks to hormone-free, pasteurized chickens, the fresh flavor stands out and makes it worth buying.

what are chicken breasts

The Spruce Eats / Hugo Lin 


Keep all raw chicken in the fridge for up to a few days until ready to use. Make sure the raw meat isn’t touching anything and juices aren’t dripping into the fridge. We suggest putting any packages of raw chicken in a bowl while you wait to cook. If you aren’t going to eat the breasts within three or four days, freeze them in a resealable freezer bag or container.

Video about Best Way To Cook Chicken Breast For Meal Prep

How To Meal Prep – CHICKEN (7 Meals/.50 Each)

HOW TO MEAL PREP – Chicken Meal Prep
This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals.

**PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. There are 80 other Meal Prep Recipes on this Channel for you to try and or incorporate into your week.


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GRILL PAN This is the one we have:



Splatter screen:

Coconut Oil:

Rubber Tongs:

Garlic Press:

Adam swears by these knives:

Our cookware:

2 cup glass measuring cup by Pyrex:


If you are going to eat more than one a day, all can stay in the fridge.
If you are ONLY eating one a day with your other meals, you have options.
1. Cut the recipe in half, or
2. Put 4 meals in the freezer and 3 meals in the fridge.
3. Take one out the night before and keep in the fridge to thaw.
4. Store the yogurt sauce in the fridge and add on after you’ve reheated.




If you will eat it cold, you can add the yogurt topping into each container. If you are going to freeze meals put yogurt in a separate container and place in the fridge then add on once it’s been reheated!


The idea that steaming broccoli is better for you is a common misconception. Several studies have shown that while cooking can degrade some nutrients, it can enhance the availability of others. As a result, no single cooking or preparation method is superior for preserving 100 percent of the nutrients in a vegetable, and that includes eating vegetables raw. Boiling has been found to be better for carrots, zucchini and broccoli, than steaming, frying or serving them raw. Since the best vegetables are the ones you will actually eat, taste should be the defining factor when you decide on a cooking method.
The best way to get the most out of your vegetables is to enjoy them a variety of ways — raw, steamed, boiled, baked and grilled. If you eat a variety of fruits and vegetables on a regular basis, you don’t have to worry about the cooking method.


If you would like some information on our private nutritional coaching, shoot me an email at chefstef6 @gmail .com! We help people in need of better athletic performance, better sleep, more energy, healthy aging and weight loss.



2 cups brown rice
Coconut Oil
980g chicken (approx 6-7 pieces)
juice of 1/2 lemon
4 cloves garlic
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice


MACROS per container:
Protein: 42
Carbs: 32
Fiber: 4
Sugar: 3
Fat: 18
Calories: 458

*Macros may vary*
For best result put in the exact amounts you use into My Fitness Pal. =)

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Written Recipe from Meal Prep Mondays:


#MealPrep #HowToMealPrep #ChickenMealPrep

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