When it comes to meal prepping, simplicity, flavor, and nutrition go a long way. If you’re searching for a delicious and healthy chicken meal prep idea, this Ranch Chicken Meal Prep is your answer. It features tender, juicy chicken breasts coated in creamy ranch seasoning, paired with nutritious sides to keep you energized all day. Ideal for busy weeks, post-workout meals, or effortless lunches.
Why You’ll Love This Recipe
✅ Bold Flavor – The ranch seasoning makes each bite rich and satisfying. ✅ Meal Prep Friendly – Prep multiple meals in one go to save time and effort. ✅ Customizable – Easily swap out the veggies or grains to suit your taste. ✅ Balanced Nutrition – Lean protein, fiber-rich veggies, and wholesome carbs. ✅ Kid-Approved – Mild ranch flavor makes it a hit with even picky eaters. ✅ Quick and Easy – Minimal ingredients and straightforward steps.
Ingredients (for 4 servings)
For the Ranch Chicken:
- 500g boneless, skinless chicken breasts
- 1 packet (30g) ranch seasoning mix
- 2 tbsp (30ml) olive oil
- 1 tbsp (15ml) lemon juice
- 1 tsp garlic powder (2g)
- 1 tsp onion powder (2g)
- Salt & pepper to taste
For the Vegetables:
- 300g broccoli florets
- 200g sliced carrots
- 1 tbsp (15ml) olive oil
- Salt & pepper to taste
For the Rice:
- 160g cooked rice (white, brown, or jasmine)
Optional Toppings:
- Fresh parsley (chopped)
- Lemon juice squeeze
Instructions
Step 1: Marinate the Chicken In a bowl, combine ranch seasoning, olive oil, lemon juice, garlic powder, onion powder, salt, and pepper. Coat the chicken thoroughly and let marinate for at least 15 minutes (or overnight for deeper flavor).
Step 2: Cook the Chicken Heat a skillet over medium heat. Add marinated chicken and cook for 6–7 minutes per side, or until internal temperature reaches 165°F (75°C). Rest before slicing.
Step 3: Roast the Veggies Preheat oven to 400°F (200°C). Toss broccoli and carrots with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, flipping halfway through.
Step 4: Prepare the Rice Cook rice according to package directions. For extra flavor, use chicken broth instead of water.
Step 5: Assemble Your Bowls Evenly divide the cooked rice, roasted vegetables, and sliced ranch chicken into 4 containers. Add optional toppings if desired.
Step 6: Store and Reheat Let meals cool before sealing. Refrigerate up to 4 days.
Nutrition (Per Serving – Approximate)
- Calories: 420 kcal
- Protein: 40g
- Carbs: 40g
- Fat: 14g
- Fiber: 6g
- Sugar: 5g
Tips & Tricks
- Marinate Longer for richer flavor.
- Leftover Chicken? Use rotisserie or pre-cooked grilled chicken to save time.
- Mix Up the Veggies with zucchini, bell peppers, or green beans.
- Grill It instead of pan-frying for smoky flavor.
- Low-Carb Option: Sub rice with cauliflower rice or zucchini noodles.
Fun Variations
- 🌶️ Spicy Ranch Chicken: Add cayenne or hot sauce.
- 🥚 Sweet Potato Bowls: Add roasted sweet potatoes.
- 🥚 Quinoa Substitute: Swap rice for quinoa.
- 🥛 Ranch Chicken Salad: Serve over greens with extra dressing.
Serving Ideas
- With garlic bread or dinner rolls.
- With a side salad and light vinaigrette.
- With a chilled glass of Chardonnay or Sauvignon Blanc.
Storage & Reheating
- 🔳 Fridge: Up to 4 days in sealed containers.
- 🔥 Microwave: 2–3 minutes or reheat in skillet.
- ❄️ Freeze: Up to 3 months (store rice/chicken separately from veggies for best texture).