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Meal Prep Chicken

Meal Prep Chicken is one of the best ways to get a healthy and delicious dinner on the table for busy weeknights. This simple method is a great project for the weekend and is budget friendly.

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Chicken dinners do not have to be boring. We brine and grill whole chickens that can be made into delicious homemade soups, pasta recipes and the most amazing sandwiches. Once you give this a try, you’ll be hooked on chicken meal prep.

4 whole grilled chickens on a baking sheet

Ingredients for Brine

  • Boiling Water
  • Kosher Salt
  • Sugar
  • Ice
  • Cold Water
  • Black Pepper
  • Fresh Garlic
  • Whole Lemon
  • Fresh Rosemary, optional

seasoning for grilled chicken: garlic, smoked paprika, butter

Ingredients for Chicken

  • Whole Chickens ~ We like to choose about 3 – 5 pound whole chickens. The small chickens tend to have more flavor and are more tender and juicy.
  • Salted Butter
  • Granulated Garlic
  • Smoked Paprika

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How to Brine Whole Chickens for Meal Prep

chickens in brine with lemons, herbs

  • Combine boiling water with sugar and salt, whisking together until sugar and salt are dissolved.
  • Pour mixture into a deep pan or large bowl. Add ice and cold water, stirring until mixture is cooled.
  • Add pepper and sliced garlic.
  • Cut lemon into quarters and squeeze the lemon juice into the mixture with the lemon rinds.
  • Add rosemary if desired.
  • Lower chickens into the brine.
  • Cover and refrigerate for 4 hours or up to 24 hours.
  • We also like using brine bags for multiple chickens or turkeys. They can be placed in a cooler for the brining period.
  • Drain chicken well and discard the brine.

How to Grill Whole Chickens

4 whole chickens trussed for grilling

  • Pat the chickens dry with paper towels and place on a rimmed baking sheet.
  • Mix butter with granulated garlic and smoked paprika.
  • Carefully loosen the skin from the breast and rub butter mixture under the skin.
  • Truss the chickens with butcher twine.

4 whole chickens on a grill

  • Prepare a grill fire to about 350° using pecan or hickory for smoke flavor.
  • Cook chickens over indirect fire with the grill closed for one hour.

4 smoky chickens on a grill

  • Check chicken with a digital meat thermometer in the thickest part of the thigh, near the bone. Continue to cook chicken until internal temperature reaches 165°, about 1 1/2 hours total.
  • Remove chicken to a clean baking sheet and allow to rest 30 minutes before carving.

How to Meal Prep Chicken

plate of grilled chicken wings

  • Cut the wings from each chicken. This makes a great dinner on it’s own or game day snack on Sunday afternoon.

sheet pan of grilled whole chicken legs

  • Cut whole chicken legs, the drumstick and thigh from each chicken.
  • This can be a dinner serving or the meat can be separated from the bones, chopped and stored in a zip top bag or deli container.
  • Reserve the bones if separated.

grilled chicken breasts on a sheet pan

  • Cut down each side of the chicken breast to make whole chicken breasts.
  • Store in a zip top bag or airtight container.
  • Pick the remaining meat from the chickens. This can be added to the chopped dark meat or chopped chicken breasts.
  • Reserve the chicken carcass for homemade stock.

Storage

zip top bag with grilled chicken breasts

  • Store cooked chicken in the refrigerator up to 4 days. Freeze up to 6 months in a freezer safe container. Be sure to label with the contents and the date. We prefer using vacuum seal bags for the best results but zip top freezer bags and deli containers work as well.

How to Make Homemade Chicken Stock

collage making chicken stock

  • Place the discarded chicken bones along with the chicken carcasses in a large stock pot.
  • Add chopped onions, chopped celery stalks, chopped carrots and 2 cloves of garlic.
  • Cover with water, kosher salt and black pepper.
  • Fresh herbs and bay leaves are also great additions if desired.
  • Place over medium- high heat and bring to a boil. Boil for 30 minutes and reduce to simmer for 2 hours.
  • Remove from heat and cool slightly. Strain out bones, vegetables and herbs and discard.
  • Cool and store broth at this point or for rich broth, return to the pan and simmer another 2 hours until reduced by about a third.
  • Cool broth and pour into mason jars, air tight containers or vacuum seal bags to store in refrigerator or freezer.
  • Broth can be refrigerated up to one week or frozen for up to 1 year.

chopped chicken on a cutting board

Cooking 2- 4 whole chickens at once takes just about the same amount of effort as cooking one chicken. We like to do this over the weekend and then we have endless dinner possibilities that are quick and easy to make for busy weeknights.

Having a package or two of cooked chicken along with homemade stock in the freezer is also perfect for those nights when we are too busy to plan.

Easy Dinner Ideas for Meal Prep Chicken

The possibilities for meal prep chicken are endless. These are just a few of our favorites and using this meal prep method will save you time and money. It’s a win-win!

sheet pan with 4 grilled whole chickens.

Meal Prep Chicken is perfect for sandwiches, casseroles, soups and many main dishes that will be on the dinner table in under 30 minutes. Save time and money with this easy meal prep method for whole chicken.

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whole grilled chickens on a sheet pan
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Meal Prep Chicken

Meal Prep Chicken is one of the best ways to get a healthy and delicious dinner on the table for busy weeknights. This simple method is a great project for the weekend and is budget friendly. 
Prep Time30 minutes
Cook Time2 hours
Additional Time4 hours
Total Time6 hours 15 minutes
Course: Chicken
Cuisine: American
Keyword: chicken meal prep on the grill, how to meal prep whole chickens, meal prep chicken
Servings: 16 servings
Calories: 436kcal
Author: Milisa

Ingredients

  • 4 whole chickens 3 - 5 pounds each

For the Brine:

  • 1 quart boiling water
  • 1 cup kosher salt
  • 1 cup granulated sugar
  • 4 cups ice
  • 3 quarts cold water
  • 1 tablespoon black pepper
  • 3 sprigs rosemary
  • 2 garlic cloves sliced in half
  • 1 lemon cut into quarters

For the Chicken:

  • ¼ cup softened salted butter
  • 1 teaspoon granulated garlic
  • 1 teaspoon smoked paprika

Instructions

Brine the Chickens:

  • Combine boiling water with sugar and salt, whisking together until sugar and salt are dissolved.
  • Pour mixture into a deep pan or large bowl. Add ice and cold water, stirring until mixture is cooled. 
  • Add pepper and sliced garlic. 
  • Cut lemon into quarters and squeeze the lemon juice into the mixture with the lemon rinds.
  • Add rosemary if desired.
  • Lower chickens into the brine. 
  • Cover and refrigerate for 4 hours or up to 24 hours. 
  • We also like using brine bags for multiple chickens or turkeys. They can be placed in a cooler for the brining period. 
  • Drain chicken well and discard the brine. 

Grilling the Chickens:

  • Pat the chickens dry with paper towels and place on a rimmed baking sheet. 
  • Mix butter with granulated garlic and smoked paprika. 
  • Carefully loosen the skin from the breast and rub butter mixture under the skin. 
  • Truss the chickens with butcher twine. 
  • Prepare a grill fire to about 350° using pecan or hickory for smoke flavor.
  • Cook chickens over indirect fire with the grill closed for one hour. 
  • Check chicken with a digital meat thermometer in the thickest part of the thigh, near the bone. Continue to cook chicken until internal temperature reaches 165°. 
  • Remove chicken to a clean baking sheet and allow to rest 30 minutes before carving.

Meal Prep:

  • Cut the wings from each chicken. This makes a great dinner on it's own or game day snack on Sunday afternoon.
  • Cut whole chicken legs, the drumstick and thigh from each chicken. 
  • This can be a dinner serving or the meat can be separated from the bones, chopped and stored in a zip top bag or deli container. 
  • Reserve the bones if separated. 
  • Cut down each side of the chicken breast to make whole chicken breasts. 
  • Store in a zip top bag or airtight container. 
  • Pick the remaining meat from the chickens. This can be added to the chopped dark meat or chopped chicken breasts. 
  • Reserve the chicken carcass for homemade stock. (Recipe below)

Notes

Storage:

  • Store cooked chicken in the refrigerator in airtight containers up to 4 days.
  • Freeze up to 6 months in a freezer safe container.
  • Be sure to label with the contents and the date. We prefer using vacuum sealer bags for the best results but zip top freezer bags and deli containers work as well. 

Nutrition

Serving: 1g | Calories: 436kcal | Carbohydrates: 14g | Protein: 41g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 13g | Cholesterol: 139mg | Sodium: 3937mg | Sugar: 13g
whole grilled chickens on a sheet pan
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No ratings yet

Meal Prep Chicken Stock

Prep Time10 minutes
Cook Time2 hours
Total Time2 hours 10 minutes
Course: Soup
Cuisine: American
Keyword: chicken stock, homemade chicken broth, meal prep chicken broth
Calories: 14kcal
Author: Milisa

Ingredients

  • 2 chopped onions
  • 3 chopped celery stalks
  • 2 chopped carrots
  • 2 cloves of garlic.
  • 12 cups water
  • 2 teaspoons kosher salt
  • 2 teaspoons black pepper.
  • Fresh herbs optional
  • 2 bay leaves optional

Instructions

  • Place the discarded chicken bones along with the chicken carcasses in a large stock pot.
  • Add 2 chopped onions, 3 chopped celery stalks, 2 chopped carrots, 2 cloves of garlic.
  • Cover with 12 cups water, 2 teaspoons kosher salt and 2 teaspoons black pepper.  
  • Fresh herbs and bay leaves are also great additions if desired. 
  • Place over medium- high heat and bring to a boil. Boil for 30 minutes and reduce to simmer for 2 hours.
  • Remove from heat and cool slightly. Strain out bones, vegetables and herbs and discard.
  • Cool and store broth at this point or for rich broth, return to the pan and simmer another 2 hours until reduced by about a third.
  • Cool broth and pour into mason jars, air tight containers or vacuum seal bags to store in refrigerator or freezer. 

Notes

Storage: Broth can be refrigerated up to one week or frozen for up to 1 year.

Nutrition

Serving: 1g | Calories: 14kcal | Carbohydrates: 3g | Protein: 1g | Sodium: 234mg | Fiber: 1g | Sugar: 1g

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