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. 

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.

Ingredients for Brine

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

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

• 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

• 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°, about 1 ½ hours total.
• Remove chicken to a clean baking sheet and allow to rest 30 minutes before carving.

How to Meal Prep Chicken

• 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. 

Storage

• 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

• 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.

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

• Tacos, quesadillas or burritos are always quick and easy with meal prep chicken. Make them with either the white or dark meat. 
• BBQ Chicken Baked Potatoes ~ It's really easy to make baked potatoes on the grill and when stuffed with shredded chicken, bbq sauce, cheese and sour cream, it makes a hearty main dish.
• Pesto Chicken Sandwiches are crazy good and are ready in 10 minutes. Made with focaccia or flat bread and layered with pesto, grilled chicken, mozzarella and tomatoes.
• Grilled Chicken Enchiladas ~ Epic Mexican dinner that is sure to rival your favorite restaurant. This recipe is a snap, especially if your chicken is already cooked.
• BBQ Chicken Pizza is a surprisingly easy meal to get on the table any night of the week. Add your favorite toppings with grilled chicken and bbq sauce.
• Chicken Sandwiches or Wraps~ Thin slice chicken breasts and serve on buns with your favorite toppings. Serve on a burrito size flour tortilla for a quick and easy wrap.
• BBQ Chicken Sandwiches ~ mix chopped chicken with Dr Pepper Jalapeño BBQ Sauce and heat in a skillet over medium heat. Serve on buns with coleslaw.
• Grilled Chicken Salad ~ Thin slice chicken and serve over a green salad with your favorite dressing. 
• Casseroles ~Smoked Chicken Stuffed Potatoes, Chicken and Rice Casserole, Cheesy Chicken Pasta or Chicken, Broccoli Rice Casserole. 
• Soups ~ Grilled Chicken Parmesan Soup, Easy Chicken Noodle Soup, Chicken Tortilla Soup, Chicken and Dumplings, Chicken and Wild Rice Soup.

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!

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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