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Garlic Butter Chicken & Broccoli Meal Prep - Easy, Flavorful, and Ready for the Week

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 to 2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
  • 4 cups broccoli florets (about 2 medium heads)
  • 3 tablespoons unsalted butter (plus 1 tablespoon optional for extra sauce)
  • 1 tablespoon olive oil
  • 5 cloves garlic, minced (or 1.5 tablespoons pre-minced)
  • 1/2 teaspoon onion powder (optional, for depth)
  • 1 teaspoon smoked or sweet paprika
  • 1/2 teaspoon dried thyme or Italian seasoning
  • 1/2 to 3/4 teaspoon kosher salt (to taste)
  • 1/2 teaspoon black pepper
  • 1/4 to 1/2 teaspoon red pepper flakes (optional heat)
  • 1/2 cup low-sodium chicken broth
  • 1 tablespoon lemon juice (plus extra wedges for serving)
  • Fresh parsley (2 tablespoons, chopped, optional)
  • Cooked rice, quinoa, or cauliflower rice (optional base for meal prep bowls)

Method
 

  1. Prep the chicken: Pat chicken dry with paper towels. Slice breasts horizontally into thinner cutlets or cut into large bite-size pieces for faster, even cooking.
  2. Season generously: In a bowl, toss chicken with salt, pepper, paprika, onion powder, and thyme. Coat evenly.
  3. Blanch or steam the broccoli (quick method): Microwave florets with a splash of water for 1.5–2 minutes just until bright green, or steam on the stove for 2 minutes. Drain and set aside. This helps keep the final texture crisp-tender.
  4. Sear the chicken: Heat a large skillet over medium-high. Add olive oil and 1 tablespoon butter. When hot, add chicken in a single layer. Cook 3–4 minutes per side until golden and cooked through (165°F). Work in batches if needed. Transfer to a plate.
  5. Make the garlic butter sauce: Lower heat to medium. Add remaining 2 tablespoons butter to the skillet. Stir in minced garlic and red pepper flakes; cook 30–45 seconds until fragrant, not browned.
  6. Deglaze: Pour in chicken broth and lemon juice. Scrape up browned bits. Simmer 1–2 minutes to slightly reduce. Taste and adjust salt and pepper.
  7. Combine: Return chicken and any juices to the skillet. Add broccoli. Toss everything in the garlic butter sauce for 1–2 minutes, just to coat and warm through. Stir in parsley if using. For extra richness, swirl in the optional tablespoon of butter.
  8. Assemble meal prep bowls: Divide cooked rice, quinoa, or cauliflower rice into 3–4 airtight containers if you’re using a base. Top with the chicken and broccoli, spooning over plenty of sauce.
  9. Cool, then store: Let bowls cool until barely warm before sealing. See storage tips below.