quick and easy chicken thigh meal prep

Welcome to our quick and easy garlic chicken thigh meal prep recipe. In the world of meal prepping, few dishes are as satisfying and versatile as our Garlic Chicken Thigh with Rice and Broccoli recipe. If you’re seeking a meal prep solution that combines ease of preparation with mouthwatering flavors and wholesome ingredients, you’re in for a treat.

Meal prepping has become a cornerstone of modern-day cooking, offering busy individuals a practical way to maintain a balanced diet amidst hectic schedules. And what better way to streamline your week than with a hearty, wholesome meal that’s ready to go whenever hunger strikes?

In this recipe, we wanted to make a super quick meal that you can whip up that also tastes amazing. What’s great is that even if you are trying to lose weight or gain muscle you can easily adjust this chicken meal prep recipe to suit your weight management goals.

For example, if you are trying to reduce your calorie intake you can use skin off chicken thighs, this saves you about 12g fat or 108 calories per thigh! With each thigh containing a healthy 23g of protein it’s a great high-protein lunch or dinner meal prep that you can take anywhere.

Whether you’re preparing lunches for the workweek or simply looking to simplify your dinner routine, this dish delivers on taste, nutrition, and convenience.

Let’s dive into the delicious world of Garlic Chicken Thigh with Rice and Broccoli, where simplicity and satisfaction go hand in hand.

Garlic Chicken Thigh Meal Prep ingredients

Here is a simple list of ingredients you will need to create this simple chicken thigh meal prep recipe.  

For Garlic Chicken Thighs:

  • 8 bone-in, skin-on chicken thighs
  • 4 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons honey
  • 2 tablespoons olive oil
  • 2 tablespoons soy sauce
  • 1 tablespoon balsamic vinegar

For Basmati Rice:

  • 2 cups basmati rice

For Broccoli Florets:

  • 2 cups broccoli florets

How to prepare and Cook garlic chicken meal prep 

Follow these steps to make your own easy and quick chicken thigh meal prep with rice and broccoli. 

Chicken Thighs:

For our quick and easy Garlic Chicken Thighs, we’ll skip the marinating step to keep this recipe quick and straightforward. Follow these simple steps to prepare the chicken thighs:

  1. Preheating the Griddle Pan: Begin by preheating a griddle pan over medium-high heat with some olive oil. A griddle pan is ideal for achieving those coveted grill marks and imparting a delicious charred flavor to the chicken thighs.
  2. Seasoning the Chicken: While the griddle pan is heating up, season the chicken thighs generously with minced garlic, salt, pepper, soy sauce, balsamic vinegar and any other desired spices or herbs. Coat the seasoning evenly onto both sides of the chicken thighs.
  3. Cooking the Chicken: Once the griddle pan is hot, place the seasoned chicken thighs onto the pan, skin side down. Allow them to cook undisturbed for approximately 6-8 minutes, or until the skin is golden brown and crispy. Flip the thighs and continue cooking for another 6-8 minutes, or until they reach an internal temperature of 165°F (75°C). Cooking times may vary depending on the thickness of the chicken thighs.
  4. Resting the Chicken: Once cooked through, remove the chicken thighs from the griddle pan and allow them to rest for a few minutes before slicing or packing into meal prep containers. This helps seal in the juices and ensures tender, succulent chicken with every bite.

How to cook the Basmati Rice:

To accompany our flavorful chicken thighs, we’ve chosen the fragrant and fluffy texture of basmati rice, cooked to perfection on the stovetop. Here’s how to prepare the basmati rice:

  1. Rinsing the Rice: Start by rinsing the basmati rice under cold water until the water runs clear. This helps remove excess starch and prevents the rice from becoming sticky during cooking.
  2. Measuring the Ingredients: In a saucepan, combine 2 cups of basmati rice with 4 cups of water or chicken broth. Adjust the quantity based on your desired serving size and the number of meal prep containers you plan to fill.
  3. Bringing to a Boil: Bring the water or broth to a boil over medium-high heat, then reduce the heat to low and cover the saucepan with a tight-fitting lid.
  4. Simmering the Rice: Allow the rice to simmer gently for 15-20 minutes, or until all the liquid has been absorbed and the rice is tender. Avoid stirring the rice during cooking to prevent it from becoming mushy.
  5. Fluffing the Rice: Once cooked, remove the saucepan from the heat and let it sit, covered, for an additional 5 minutes. Then, using a fork, fluff the rice to separate the grains and enhance its light, airy texture.

how to serve your meal prep garlic chicken thighs assembly 

Meal Prep Containers:

Before assembling your meal prep containers, ensure they are clean and ready to use. You’ll want containers that are microwave-safe for easy reheating.

Chicken Thighs:

  1. Prepare Chicken Thighs: Once the chicken thighs are cooked and rested, carefully remove the skin if desired (you’ll save about 100 calories per thigh) and slice the meat from the bone if you use boned meat. Cut the chicken into bite-sized pieces suitable for easy serving and portioning.
  2. Divide Chicken: Divide the cooked chicken thigh pieces evenly among your meal prep containers. Aim for a balanced distribution of protein in each container. I used two thighs per serving.

Basmati Rice:

  1. Portion Rice: Using a measuring cup or spoon, scoop the cooked basmati rice into each meal prep container. Aim for a generous serving of rice to provide a hearty base for your meal.
  2. Even Distribution: Ensure the rice is evenly distributed among the containers, leaving enough space for the other components.

Broccoli Florets:

  1. Griddle Broccoli: once the chicken has cooked throw in the broccoli florets with some oil and salt and cook for a few minutes.
  2. Add to Containers: Once the broccoli florets are cooked, divide them among the meal prep containers, placing them alongside the chicken and rice.

Garnish (Optional):

  1. Fresh Herbs: For a finishing touch, garnish each meal prep container with fresh herbs such as thyme or rosemary. Not only do herbs add visual appeal, but they also impart additional flavor to the dish.
  2. Lemon Wedges: Consider adding a lemon wedge to each container for a refreshing citrus burst. Squeezing fresh lemon juice over the assembled meal just before serving can elevate the flavors.

Seal and Store:

  1. Seal Containers: Once all components are added to the meal prep containers, securely seal the lids to ensure freshness and prevent any leaks during storage.
  2. Refrigerate: Place the sealed meal prep containers in the refrigerator, where they can be stored for up to 4-5 days. These pre-prepared meals are perfect for grabbing on busy weekdays or for enjoying as a quick and convenient lunch or dinner option.

How to store meal prep chicken thighs and rice

After assembling your meal prep containers, store them in the refrigerator to maintain freshness. Ensure that the containers are tightly sealed to prevent any odors from permeating the food.

Properly stored, these meal prep containers can last in the refrigerator for up to 4-5 days. However, it’s recommended to consume them within this timeframe to ensure optimal taste and quality.

tips for reheating chicken meal prep

Microwave Method: When you’re ready to enjoy a meal prep container, simply remove it from the refrigerator and take off the lid. Place the container in the microwave and heat on high for 2-3 minutes, or until the contents are heated through. Stir the components halfway through heating for even distribution of heat.

Oven Method: If you prefer, you can reheat the meal prep container in the oven for a slightly crispier texture. Preheat your oven to 350°F (175°C), then transfer the contents of the container to an oven-safe dish. Cover the dish with foil and bake for 10-15 minutes, or until heated through.

Meal Prepping Tips

  1. Portion Control: Meal prepping allows you to control portion sizes and avoid overeating. Ensure each container contains a balanced combination of protein, carbohydrates, and vegetables to create satisfying meals.
  2. Variety: Keep your meal prep exciting by rotating ingredients and flavors throughout the week. Experiment with different marinades, spices, and side dishes to prevent monotony and keep your taste buds engaged.
  3. Labeling: To stay organized, consider labeling your meal prep containers with the date of preparation. This makes it easier to track freshness and avoid accidentally consuming expired meals.
  4. Freezing: While these meal prep containers are best enjoyed fresh, you can also freeze them for longer-term storage. Use freezer-safe containers and label them with the contents and date. Thaw frozen meals overnight in the refrigerator before reheating.
Make weeknight dinners stress-free with our garlic chicken thighs and rice meal prep recipe. Tender chicken, fragrant rice, and crisp broccoli make for a delicious and wholesome meal!

Easy Garlic Chicken Thigh Meal Prep

Yield: 4
Prep Time: 5 minutes
Cook Time: 20 minutes
Additional Time: 5 minutes
Total Time: 5 minutes


  • 2 cups basmati rice
  • 2 cups floret broccoli florets
  • 8 Chicken thighs fillets (boneless)

for the marinade

  • 2 cloves of garlic
  • 1 tbsp soy sauce
  • 1 tbsp balsamic vinegar
  • 1 tbsp honey
  • 1 tbsp olive oil
  • 1 tsp salt


  1. In a mixing bowl combine soy sauce, olive oil, honey, balsamic vinegar and minced garlic. Whisk the ingredients together until well combined.
  2. Place the chicken thighs in a shallow dish or resealable plastic bag. Pour the marinade over the chicken, ensuring each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or ideally, overnight for best flavor.
  3. Preheat your griddle pan over medium-high heat. It's important to let the pan get hot before adding the chicken.
  4. Remove the chicken thighs from the marinade, allowing any excess marinade to drip off. Season both sides of the chicken thighs with a pinch of salt.
  5. Carefully place the chicken thighs, skin side down, onto the hot griddle pan. You should hear a sizzle when they hit the pan.
  6. Cook the chicken thighs for about 5-7 minutes on each side, or until they develop a golden-brown crust and are cooked through. Use tongs to flip the thighs halfway through cooking.
  7. Adjust the heat as needed to prevent burning, but maintain a consistent sizzle for proper searing.
  8. To ensure the chicken thighs are fully cooked, use a meat thermometer inserted into the thickest part of the thigh. The internal temperature should reach 165°F (75°C).
  9. Once cooked, remove the chicken thighs from the griddle pan and set to one side.
  10. In the same pan add the broccoli florets with oil and salt and cook for about 5 minutes tossing occasionally.
  11. Cook the basmati rice as per the instructions provided on the rice packet.
  12. Divide and split between four containers, allow the food to cool before placing in the refrigerator.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 607Total Fat: 23gSaturated Fat: 8gTrans Fat: 0gCarbohydrates: 54gProtein: 46g

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