Go Back

High Protein Salsa Chicken Meal Prep - Flavor-Packed, Easy, and Ready for the Week

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken breasts (about 4 medium)
  • 1.5 cups chunky salsa (mild, medium, or hot)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1.5 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon chili powder (or more to taste)
  • 1 teaspoon kosher salt (adjust to taste)
  • 1/2 teaspoon black pepper
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup corn kernels (frozen and thawed or canned and drained)
  • 2 cups cooked brown rice or quinoa (optional, for serving)
  • Lime wedges (for serving)
  • Fresh cilantro, chopped (optional)
  • Greek yogurt or light sour cream (optional topping)
  • Shredded low-fat cheese (optional)

Method
 

  1. Prep the oven and pan: Preheat the oven to 400°F (205°C). Line a large baking dish or sheet pan with parchment for easier clean-up.
  2. Trim and pat dry: Trim excess fat from the chicken. Pat dry with paper towels so the spices stick and the chicken browns better.
  3. Season the chicken: In a bowl, mix olive oil, garlic powder, onion powder, cumin, smoked paprika, chili powder, salt, and pepper. Rub the mixture evenly over the chicken breasts.
  4. Add the salsa: Place the chicken in the baking dish. Pour 1 cup of the salsa over the top, coating each breast. Reserve the remaining 1/2 cup for after cooking.
  5. Bake: Bake for 18–22 minutes, or until the thickest part reaches 165°F (74°C). Cooking time may vary with thickness. Avoid overcooking.
  6. Rest and shred or slice: Let the chicken rest 5 minutes. Either slice it crosswise or use two forks to shred right in the pan with the salsa juices.
  7. Add beans and corn: Stir in black beans and corn to the pan. The residual heat will warm them through. If needed, return to the oven for 3–5 minutes.
  8. Finish with fresh salsa: Spoon the reserved 1/2 cup salsa over the chicken mixture for a bright, fresh pop.
  9. Build the meal prep boxes: Divide rice or quinoa into 4–5 containers (about 1/2 cup each if using). Top with equal portions of salsa chicken, beans, and corn.
  10. Garnish and cool: Add cilantro and a squeeze of lime. Let containers cool, uncovered, for 15–20 minutes before sealing and refrigerating.