High Protein Chicken Bake: 33g Protein & Meal Prep (Print Version)
High Protein Chicken Bake delivers 33g protein per serving. Perfect for meal prep, this easy recipe is a healthy weeknight dinner solution.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 30 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Protein Powerhouse
01 -
1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
→ Vibrant Veggie Medley
02 -
2 cups broccoli florets
03 -
2 medium bell peppers (any color), cored and sliced
04 -
1/2 medium red onion, thinly sliced
→ Savory Herb & Spice Blend
05 -
2 tbsp olive oil
06 -
1 tsp garlic powder
07 -
1 tsp onion powder
08 -
1 tsp smoked paprika
09 -
1/2 tsp dried oregano
10 -
1 tsp kosher salt
11 -
1/2 tsp black pepper
→ Tangy Glaze & Fresh Finish
12 -
1/4 cup low-sodium chicken broth
13 -
1 tbsp Dijon mustard
14 -
2 tbsp fresh parsley, chopped, for garnish
# Instructions:
01 -
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. This ensures your High Protein Chicken Bake | 33g Protein & Meal Prep cooks evenly and prevents sticking, making for a smoother cooking process.
02 -
Cut 1 lb boneless, skinless chicken breasts into 1-inch cubes. In a large bowl, combine the chicken with 2 cups broccoli florets, 2 medium bell peppers (cored and sliced), and 1/2 medium red onion (thinly sliced). Ensure all pieces are roughly uniform.
03 -
Drizzle 2 tbsp olive oil over the chicken and vegetables. Add 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/2 tsp dried oregano, 1 tsp kosher salt, and 1/2 tsp black pepper. Toss well to coat everything evenly for your High Protein Chicken Bake | 33g Protein & Meal Prep.
04 -
Transfer the seasoned chicken and vegetables to the prepared baking sheet. Spread them out in a single layer, ensuring there's enough space for even roasting. Avoid overcrowding the pan, which can lead to steaming instead of browning.
05 -
Bake for 20 minutes, stirring halfway through. This initial bake allows the chicken to cook through and the vegetables to start tenderizing. Ensure the chicken reaches an internal temperature of 165°F (74°C) for food safety.
06 -
While the bake is cooking, whisk together 1/4 cup low-sodium chicken broth and 1 tbsp Dijon mustard in a small bowl. This simple yet flavorful glaze will add a delicious, tangy finish to your High Protein Chicken Bake | 33g Protein & Meal Prep.
07 -
Remove the baking sheet from the oven. Drizzle the chicken broth and Dijon mustard glaze evenly over the chicken and vegetables. Toss gently to coat, then return to the oven and bake for an additional 10 minutes, or until vegetables are tender-crisp.
08 -
Once done, remove the High Protein Chicken Bake | 33g Protein & Meal Prep from the oven. Garnish generously with 2 tbsp fresh parsley, chopped. Serve immediately for a fresh, satisfying, and protein-packed meal.
# Notes:
01 -
For easy meal prep, divide the cooled High Protein Chicken Bake into four airtight containers. It stores well in the refrigerator for up to 3-4 days and reheats beautifully in the microwave or oven.
02 -
Feel free to customize your veggies! Sweet potatoes, asparagus, green beans, or zucchini make excellent substitutions or additions to this bake. Adjust cooking time as needed for different vegetables.
03 -
Boost the flavor by adding a pinch of red pepper flakes with the other seasonings for a subtle kick, or a squeeze of fresh lemon juice after baking for brightness.
04 -
Serve this delicious High Protein Chicken Bake alongside a simple side of quinoa, brown rice, or a fresh green salad to complete your balanced meal.
# Tools You'll Need:
01 -
Baking sheet
02 -
large mixing bowl
03 -
knife
04 -
cutting board
# Nutrition Facts (Per Serving):
Calories: 293 kcal
Total Fat: 11 g
Total Carbohydrate: 11 g
Protein: 37 g