How to Meal Prep Chicken breast BUT BETTER

Updated: May 3, 2021

If you're here because of the title, you can say what you want, but you love breasts. CHICKEN BREASTS THAT IS. All jokes aside, you're here because you know that chicken breasts make for a really lean, high protein meat that is added to a lot of meals fairly seamlessly due to its neutral flavour properties. We tend to run into two massive issues when preparing chicken breast.

  1. Keeping Meal Prep Interesting

  2. Making dry chicken breast.

In this post, we look to continue to address the above issues with a great degree of efficacy and an equally great degree of sarcasm -- so strap yourselves in.

First, how do we keep meal prep interesting? Short answer: use the recipe below. Long answer: make chicken in a manner that you enjoy eating on its own. Chicken breast is unique in that even if it is seasoned heavily, it typically pairs well with many different flavour combinations. What I like to do is to make the chicken breast ahead of time and slice it so that I always have protein on deck with minimal work required, especially if my goal is surrounding losing weight/maintaining muscle mass. What this does is help me make sure that I'm choosing high protein snacks such as rice cakes with chicken breast, or chicken and veggies, chicken wrap, chicken breast pizza (on flatbread), or whatever carb source I want. The bottom line is I have a lower calories snack with high protein to keep the energy high, without the caloric intake high. Having protein on deck, especially when time is short, helps you to make the best possible decisions by taking control of your food ENVIRONMENT.

Now how do we address dry chicken breast? COOKING TACTICS. Read that again, and again. You need to make sure you use the best possible cooking methods in order to create the best possible solution. Sometimes that means taking a few extra steps to make the difference.

Chicken Breast from The Heavens:


  • Chicken Breast

  • Montreal Chicken seasoning (or all of the following)

  • garlic powder

  • paprika

  • chili flakes

  • chili powder

  • salt and pepper


  1. Preheat your oven to 425F (or Airfryer at 360F).

  2. Cover your cutting board with plastic wrap. Place your chicken breasts on the Plastic wrap and cover it with another layer of plastic wrap.

  3. Beat your chicken breast until about 1-1.5 inches in thickness (or less if you prefer) using a heavy pan, pot, meat tenderizer, rolling pin, etc.

  4. Remove top layer of plastic wrap and season liberally with the above seasonings

  5. You'll notice I didn't put a quantity on any of the seasonings because other than salt, you can season them generously. This is where your flavour comes from and you can play with it however you want because you are the master of your own chicken breasted domain.

  6. In a lightly greased skillet, fry your chicken for 3-4 minutes on each side on MEDIUM-HIGH heat or until golden brown flipping just once.

  7. Take your golden brown chicken breast and finish it off either in the air fryer on 360F or in the oven at 425 for 10-12 minutes or until lightly crisped on the thin edges.

  8. BOOM ENJOY! ❤️

If you liked this, as usual, try it out and tag me on socials @EvidenceNutrition

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