Recipes

Chicken Breast 3 Ways | Easy Marinades For Healthy Meal Prep

Chicken and rice gets a bad rap, but let’s be honest, it’s a classic meal prep choice that you can always rely on to keep you full and on track with your macros. Who can argue with that?

There’s nothing worse than plain, dry chicken though — so Niall’s here to make sure you’re spicing things up with these three super-simple marinade ideas. They can be made in a matter of minutes and are great for adding a juicy burst of flavour to what could be a pretty uninspiring lunch.

If you have time to make them up in advance and leave your chicken to marinate overnight, you’re winning at life. But no worries if not, they’re just as delicious when baked straight away!

Makes 3

Ingredients

  • 3 chicken breasts

Tikka Masala:

  • 1 tsp. tikka masala paste
  • 2 tbsp. natural yogurt
  • 1 tsp. 100% Coconut Oil
  • ½ lemon (juiced)

Cajun Spiced: 

  • 2 tbsp. Cajun seasoning
  • 1 tsp. 100% Coconut Oil
  • ½ lime (juiced)
  • 1 tbsp. tomato puree

Lemon & Herb:

  • 1 tsp. 100% Coconut Oil
  • 1 garlic clove (crushed)
  • 1 tbsp. rosemary (or any herb of choice)
  • 2 lemon slices

Tip: if you want to do more than one chicken breast per marinade, multiply ingredients by the amount of breasts you are using.

Method

  1. Firstly, preheat your oven to 200°C/400°F.
  2. Then, combine all marinade ingredients in a small bowl — except for the lemon & herb as you can add the ingredients straight to your chicken breast.
  3. Add your chicken breast to your marinade and make sure to coat completely.
  4. If you have time, leave to marinade for a few hours or overnight, but don’t worry if you don’t.
  5. Then transfer your chicken breast to a baking dish and bake in the oven for 25-30 minutes.
  6. Pack your chicken breasts into your Klick Boxes, along with 250g of cooked rice and a side salad or veg of your choice.

 

Nutritional info per chicken breast:

Calories Protein Carbs Fat
Tikka Masala 254 49.4g 3.5g 8.7g
Cajun Spiced 257 47.5g 11.3g 6.4g
Lemon & Herb 219 46.9g 3g 6g

For more meal prep ideas, check these out next:

Chicken Breast 3 Ways | Easy Marinades For Healthy Meal Prep



Lauren Dawes

Lauren Dawes

Writer and expert

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class. On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin. Find out more about Lauren’s experience here: https://www.linkedin.com/in/lauren-dawes-b4416aaa/


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