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Healthy Marry Me Chicken Meal Prep - Creamy, Flavorful, and Make-Ahead Friendly

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5–2 lbs boneless, skinless chicken breasts (about 4 medium pieces)
  • 1 tablespoon olive oil
  • 1/2 teaspoon kosher salt (plus more to taste)
  • 1/2 teaspoon black pepper
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon smoked paprika (optional, adds warmth)
  • 3 cloves garlic, minced
  • 1/2 cup sun-dried tomatoes, drained and sliced (preferably packed in olive oil)
  • 3/4 cup low-sodium chicken broth
  • 1/2 cup plain nonfat or 2% Greek yogurt
  • 1/4 cup freshly grated Parmesan cheese
  • 1 teaspoon Dijon mustard (optional, for tang)
  • 1 cup baby spinach, roughly chopped
  • 1 tablespoon lemon juice (brightens the sauce)
  • Fresh basil or parsley, chopped (for garnish)
  • Serving suggestions: cooked quinoa, brown rice, whole-wheat pasta, cauliflower rice, or zucchini noodles; roasted broccoli or green beans

Method
 

  1. Trim and season the chicken: Pat the chicken breasts dry. Season both sides with salt, pepper, Italian seasoning, and smoked paprika.
  2. Sear the chicken: Heat olive oil in a large skillet over medium-high heat. Add chicken and sear 4–5 minutes per side until golden. Transfer to a plate. It’s okay if it’s not cooked through yet.
  3. Sauté aromatics: Reduce heat to medium. In the same skillet, add garlic and sun-dried tomatoes. Cook 1–2 minutes until fragrant, stirring so the garlic doesn’t burn.
  4. Deglaze and simmer: Pour in chicken broth, scraping up browned bits. Let it bubble for 2–3 minutes to reduce slightly.
  5. Make it creamy: Reduce heat to low. Whisk in Greek yogurt, Parmesan, and Dijon until smooth. Keep the heat gentle to prevent the yogurt from curdling.
  6. Add greens and finish: Stir in spinach until just wilted. Add lemon juice and taste. Adjust salt and pepper as needed.
  7. Return chicken to pan: Nestle the chicken into the sauce. Cover and simmer on low 5–8 minutes, or until chicken reaches 165°F (74°C) internal temperature.
  8. Rest and slice: Remove from heat and let the chicken rest 5 minutes. Slice or leave whole for meal prep containers. Spoon sauce over the top.
  9. Assemble meal prep: Divide chicken and sauce among 4 containers. Add your chosen sides (quinoa, veggies, etc.). Garnish with chopped basil or parsley.