High-Protein Chicken Meal Prep
Two flavors in one batch — creamy garlic cubes and browned spice bites, ready in 30 minutes
This high-protein chicken meal prep splits one batch of cubed chicken into two flavors: a creamy garlic-parmesan side and a darker seared spice side. Pack them in split containers like the photo. Each serving has 35 g of protein and 4 g net carbs.
Low carb, sugar-free, and built for the fridge.
Why you’ll love this prep
- 35g protein per serving
- Only 4g net carbs
- Two flavors, one cook
- Ready in about 30 minutes
- Holds 4 days in the fridge
- Split boxes like the photo
Health notes
- High protein: Chicken breast cubes only.
- Low carb: No rice or potatoes in the box.
- Sugar-free glaze: Spice rub, not bottled BBQ with sugar.
- Cream side: A little cream cheese and parmesan, not a flour sauce.
Key element — two pans, one cut
Cube all the chicken the same size, then split the batch. One half stays pale in cream. The other half gets a dark sear so the boxes match the photo.
Ingredients
Chicken (6 servings)
- 3 lb boneless chicken breast, cut into 1-inch cubes
- 2 Tbsp olive oil, divided
- 1½ tsp salt, divided
- 1 tsp black pepper
- 2 Tbsp chopped parsley
Creamy garlic side
- 3 oz cream cheese
- ¼ cup grated parmesan
- 3 Tbsp chicken broth
- 2 garlic cloves, minced
- ½ tsp garlic powder
- ½ tsp Italian seasoning
Browned spice side
- 1 tsp smoked paprika
- 1 tsp chili powder
- ½ tsp cumin
- ½ tsp onion powder
- ½ tsp garlic powder
- 1 Tbsp sugar-free hot sauce or sugar-free BBQ
Swaps
- Thighs: Juicier after reheating.
- Ranch cream: Add 1 tsp ranch seasoning to the cream side.
- Lemon herb: Swap the spice rub for lemon zest and oregano.
- Air fryer: Cook each flavor 8–10 minutes at 400°F.
Instructions
| 1 | Cube and split. Cut chicken into even cubes. Divide into two bowls. Season both with salt and pepper. Toss the spice bowl with paprika, chili, cumin, onion powder, and garlic powder. |
| 2 | Sear the dark side. Heat 1 Tbsp oil in a large skillet over medium-high. Cook the spice chicken 6–8 minutes, turning, until browned. Stir in hot sauce. Move to a bowl. |
| 3 | Make the cream side. In the same skillet, heat the remaining oil. Cook the plain cubes 5–6 minutes. Add garlic, cream cheese, broth, parmesan, garlic powder, and Italian seasoning. Toss until coated. |
| 4 | Pack. Divide both flavors into 3 containers, cream on one side and browned cubes on the other. Finish with parsley. Cool before lids go on. |
Pro tips
- Do not crowd the skillet or the dark side will steam instead of brown.
- Pat the chicken dry before it hits the pan.
- Cool 15 minutes so condensation does not water the cream sauce.
- Each container in the photo is two servings if you split dinner and lunch.
- Macros are per serving, 6 from this batch.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 280 |
| Protein | 35g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 12g |
| Sodium | 540mg |
Estimates based on 3 lb chicken breast split between a cream-cheese sauce and a dry spice rub, divided into 6 servings. Exact numbers vary if you use thighs.
Variations
Buffalo
Toss the dark side in sugar-free buffalo instead of BBQ.
Lemon pepper
Season both sides with lemon pepper and skip the cream.
Add veg
Tuck roasted broccoli into the empty corner of the box.
Bowl night
Serve over cauliflower rice when you reheat.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Lids on after the chicken cools |
| Freezer | Up to 2 months | Thaw overnight |
| Reheat | Skillet or microwave | Splash of broth on the cream side |
FAQ
Test your knowledge
5 quick questions about this chicken meal prep
1. Protein per serving?
2. Net carbs per serving?
3. How many flavors are in each box?
4. About how long does this take?
5. Why cool the chicken before the lids go on?
