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Meal Prep Chicken without a Grill

How to Meal Prep Chicken in the Oven

5 from 10 reviews
  • Author: Sweetpea
  • Prep Time: 15
  • Cook Time: 20
  • Total Time: 35 minutes
  • Category: main dish, low carb lifestyle
  • Method: oven baked
  • Cuisine: american


How to Meal Prep Chicken in the Oven is simple marinades and a quick bake in the oven, and your chicken comes out juicy and tender, ready for any meal during a busy week.



8 chicken breasts

Smokehouse Maple Marinade:

  • 1 tbs Smokehouse Maple Seasoning
  • 2 tbs Worcestershire sauce

Italian Marinade

  • 1 tsp Salt
  • 1 tsp Pepper
  • 1 tsp Oregano
  • 1 tsp Thyme
  • 1 tsp Parsley
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 2 tbs Olive oil

Spicy Asian Marinade

  • 2 tbs Soy Sauce
  • 2 tbs Rice Vinegar
  • 1 tsp Sesame Oil
  • 1 +/- tbs Chili Garlic Paste

Montreal Steak Rub

  • 12 tbs Montreal Steak Seasoning


  1. Mix ingredients for marinades in individual containers.
  2. Add chicken to each, and coat well.
  3. Allow to marinate for an hour, or up to 24 hours.

Baking Chicken:

  1. Preheat oven to 425˚
  2. Cover rimmed baking dish with aluminum foil and slick down with olive oil.
  3. Place marinated chicken on sheet pans, being careful not to crowd.
  4. Bake at 425˚ for 15-25 minutes, depending on how thick/thin your chicken is.
  5. Cook chicken to 165˚ internal temperature.
  6. Serve with sides or over salad, or store in containers for later use.


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