If you're trying to prep lunches or dinners for the week and don't want to rely on takeaway, these high protein chicken meal prep ideas are a good place to start. You'll find chicken and rice bowls, pasta bakes, cold salads, stir fries, slow cooker meals and easy high protein chicken meals that actually hold up well in the fridge.
Chicken is one of the easiest ways to build protein packed meals without overcomplicating things, especially if you're using chicken breast, rotisserie chicken, leftover roast chicken or slow cooked shredded chicken. Whether you're after high protein lunches for work, or simple dinners you can reheat during the week, this round-up is here to take some of the decision fatigue out of planning.
I don't personally count my macros or calories, but I know a lot of you do. And even if you don't, most people in my circle still try to include a decent source of protein in each meal because it helps keep meals more filling and supports muscle repair, especially when you're active.
Chicken is one of the more affordable protein options, particularly chicken breast, and it's one of the ingredients I use a lot across Athlete Lunchbox because it works so well for meal prep. These recipes have been tested with real leftovers in mind, including how they store, reheat and, where suitable, freeze, so you're not just making dinner once and hoping for the best by day three.
22+ high protein chicken recipes for dinners
1. Balsamic chicken with roasted veg and orzo
Balsamic chicken orzo with Mediterranean vegetables is a fresh, balanced meal prep option made with chicken breast, balsamic vinegar, oregano, lemon, Mediterranean vegetables and feta. It's a good tray bake-style dinner that is incredibly hands off. The orzo (or risoni) helps make it filling without feeling too heavy, and the leftovers work well for easy lunches during the week.
2. Marry me chicken orzo bake
This cajun chicken orzo bake is a creamy, slightly spicy, one-tray bake made with Cajun seasoning, sundried tomatoes and Greek yogurt instead of a heavy cream-based sauce. It's very much a dump-and-bake situation, which makes it useful when you need a high protein dinner without standing over the stove. The chicken, pasta and sauce all cook together, so it's easy to portion into meal prep containers once baked (or just cook in individual containers for even less work!)
3. Chicken bacon mushroom risotto
This chicken mushroom risotto with bacon is a cosy high protein meal made with chicken thighs, crispy bacon, mushrooms and creamy rice. It feels like a comfort dinner, but it still works really well as meal prep because risotto reheats better than people give it credit for when you add a splash of water or stock.
4. Chicken Caesar pasta salad
My chicken Caesar pasta salad is a cold meal prep lunch made with leftover shredded chicken (you could also use rotisserie chicken), bacon, pasta, boiled eggs and a lighter Greek yogurt caesar dressing. It has the flavours of a chicken caesar salad, but the pasta and eggs make it more filling for work lunches.
5. Creamy macaroni pasta salad with chicken
This chicken macaroni pasta salad is another cold meal prep recipe made with shredded chicken, elbow macaroni, crunchy vegetables and a creamy mustard yoghurt dressing. It's lighter than a traditional mayo-heavy pasta salad but still satisfying enough for a high protein lunch. Make it ahead for warm days, packed lunches or as an easy side with extra protein.
6. Chicken breast pad see ew
Chicken pad see ew is a high protein Asian-inspired noodle meal made with chicken, flat rice noodles, vegetables and a sweet-savoury soy-based sauce. It's a good option when you want takeaway-style flavours but still want something you can prep at home. The chicken adds a solid protein base, while the noodles and vegetables make it a complete meal for lunch or dinner.
7. Pineapple chicken fried rice
This chicken fried rice with pineapple is a sweet, savoury and slightly spicy meal prep dish made with chicken, grilled pineapple, day-old rice, eggs and vegetables. It's a high protein chicken fried rice option that's much better suited to weekly prep than ordering takeaway and hoping for leftovers. Using cooled rice helps the texture stay right, and the flavours settle nicely by the next day - I do recommend reheating on the stove top though for the best texture!
8. Chicken satay noodle stir fry
These satay noodles with chicken and vegetables are made with a satay sauce without coconut milk, noodles and some veg to make it a complete meal. It comes together in under 30 minutes, making it a practical high protein dinner for busy weeknights. The dried noodles hold up well for meal prep, so you can cook once and portion the leftovers for lunches.
9. Teriyaki chicken noodle stir fry
Chicken teriyaki stir fry with noodles is made with a homemade teriyaki sauce, chicken breast and some veg and noodles. It's a simple high protein chicken meal idea when you want something balanced but still quick. The noodles, chicken and veg all reheat well, which makes it a useful option for work lunches or easy dinners.
10. Creamy mushroom chicken
Creamy mushroom chicken with mash and beans is the kind of meal prep that feels a bit fancy but is actually very simple. It's made with chicken, mushrooms, a creamy sauce (without heavy creams), mashed potato and green beans for a balanced high protein dinner. With the right reheating tips, it holds up well as leftovers and makes a good change from rice-based chicken meal prep.
11. Gochujang pasta with chicken
My creamy gochujang chicken pasta is a spicy Korean-inspired pasta made with chicken breast, gochujang, soy sauce and a creamy sauce without heavy cream. It's ready in under 30 minutes, so it works well when you want a high protein simple dinner that still has plenty of flavour. The sauce reheats better than many creamy pasta sauces, which makes it a strong chicken pasta meal prep option.
12. Greek chicken rice bowl
These Greek yogurt chicken rice bowls are made with Greek yogurt marinated chicken, rice, fresh vegetables, olives and a homemade tzatziki dressing. It's a high protein chicken and rice meal prep that doesn't feel like the usual plain chicken, rice and veg situation. The fresh toppings keep it interesting, while the chicken and rice make it filling enough for lunch.
13. Honey soy chicken noodles
It seems these noodle recipes are nice and high in protein! This one is my honey garlic soy chicken noodles made with a sweet-savoury sauce. It's quick enough for a weeknight but also works well for meal prep because the noodles hold their texture and the sauce gets even better overnight. You can eat it hot or cold, which is helpful if your lunch setup is less than ideal.
14. Honey soy chicken and veg
This honey soy chicken rice bowl is made with chicken breast and cooked in a super glossy, irresistible, honey soy sauce. It gives you the flavour of honey soy takeaway-style chicken without the sticky fingers or relying on wings as the main protein. It's budget-friendly, easy to portion and a great option for high protein lunches during the week.
15. Mediterranean chicken couscous bowl
These chicken couscous bowls with Mediterranean vegetables are made with rotisserie chicken, pearl couscous, crisp vegetables and a homemade tzatziki-style dressing. It's fresh, creamy and works especially well as a cold high protein chicken salad style lunch. Because it uses cooked chicken, it comes together quickly (I'm talking like 10 minutes) when you need meal prep without cooking everything from scratch.
16. Chicken cajun pasta
This one-pot creamy cajun chicken pasta is made with chicken, Cajun spices, tomato-based creamy sauce, vegetables and mix together with pasta as the carb component. It's bold, filling and useful for high protein dinner prep when you want something with a bit of heat. Cooking everything in one pot also makes it easier on cleanup, which is ideal for busy weeks.
17. Satay chicken rice bowl
Satay chicken rice bowls are made with chicken breast, rice, vegetables and a creamy peanut satay sauce. It's a high protein chicken and rice meal prep that stays moist because the sauce coats the chicken instead of leaving it dry by day three. Compared to store-bought satay meals, this version is less oily, more customisable and better suited to weekly prep.
18. Slow cooker buffalo chicken pasta
My slow cooker buffalo chicken pasta is made with tender shredded chicken, a buffalo-inspired sauce and spinach that turns it into a more balanced version of buffalo wing flavours. It's a handy high protein chicken meal for busy weeks because the slow cooker does most of the work. The leftovers taste even better the next day and you can even have it as a cold meal prepped lunch if you don't have access to a microwave.
19. Slow cooker pesto chicken pasta
This slow cooker chicken pesto pasta combines shredded chicken with basil-spinach pesto and pasta for an easy hands-off meal prep dinner. It's been tested to make sure the pesto flavour still comes through after slow cooking, which can be tricky with slow cooker meals. The chicken stays tender, and the pasta makes it filling enough to portion for lunches.
20. Slow cooker Mexican chicken rice bowl
This slow cooker Mexican chicken is one of my most versatile recipes where you can go on to use the shredded chicken for many options including burrito bowls and fajitas, and make sure you keep a stash in your freezer!! Make a batch once, then use it across the week so you're not starting from scratch every night.
21. Sundried tomato chicken pasta (with spinach)
This sundried tomato and spinach chicken pasta is a one-pot high protein chicken pasta with lots of extra veg and this creamy sauce without the heavy creams that will have you licking the bowl. It's packed with flavour but still practical for meal prep because the sauce reheats well and keeps the chicken from drying out. This is a good option when you want a creamy pasta that feels like dinner but still works for leftovers.
22. Black pepper chicken with bell peppers
If you're like Zak and think black pepper is its own food group, you'll love this black pepper chicken stir fry. The black pepper is coated on the chicken and in an Asian-inspired sauce using pantry staple ingredients. You can use veggies of your choice and even mix-and-match the protein with a black pepper beef and tofu version.
23. Kung Pao Chicken Stir Fry
This Kung Pao chicken stir fry with rice is a take on the Chinese takeaway classic without the specialty ingredients. I'm a lazy cook at heart and if I need to go to 2 different grocery stores, it's just not happening. It's why I've swapped out the Sichuan peppercorns for my secret combination of ingredients so you can have a wholesome Asian meal prep without the stress.
Other chicken meal prep recipes you'll like
Or, you can have a browse through my easy chicken lunch recipes for more delicious eats.
High protein chicken meal prep doesn't need to be plain chicken, rice and broccoli on repeat. Save this list for the next time you're planning lunches or dinners and pick a few recipes that match your week, whether you need something cold, freezer-friendly, quick, saucy or easy to reheat.
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