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Homemade Meal Prep Chicken and Vegetables (Paleo, Whole30) photo

Meal Prep Chicken and Vegetables (Paleo, Whole30)

A simple, high-protein meal-prep of seasoned chicken with a medley of roasted-style vegetables.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 5 servings

Ingredients
  

  • 3 Tbsp avocado oil divided
  • 1 medium yellow onion finely chopped
  • 5 cloves garlic minced
  • 3 large sweet potatoes chopped (about 800 g total)
  • 3 large carrots chopped
  • 3 bunches broccolini or 2 crowns broccoli, chopped
  • 4 medium zucchini medium-sized, chopped
  • 4 Tbsp spices and herbs of choice; suggested: ground cumin, dried basil and parsley
  • 1 tsp sea salt to taste
  • 1/4 tsp black pepper to taste
  • 4 to 5 lbs boneless skinless chicken breasts chopped

Equipment

  • Large skillet or sauté pan
  • Large Pot or Dutch Oven
  • Cutting Board
  • Chef’s knife
  • Measuring Spoons
  • Spatula or wooden spoon

Method
 

  1. Prepare the vegetables: finely chop the yellow onion, mince the garlic, and chop the sweet potatoes, carrots, broccolini (or broccoli crowns), and zucchini into bite-sized pieces.
  2. Heat 2 tablespoons of avocado oil in a very large skillet over medium-high heat until shimmering.
  3. Add the chopped onion, minced garlic, sweet potatoes, and carrots to the skillet; stir to combine and cook briefly.
  4. Add the chopped broccolini (or broccoli) to the skillet, stir, then add half of the spice mixture and half of the sea salt; stir to coat the vegetables.
  5. Add the chopped zucchini, stir to combine, then cover the skillet and cook for 5 minutes over medium-high heat.
  6. Uncover, stir, and cook an additional 3 minutes; test a sweet potato piece for doneness and continue cooking briefly if needed until vegetables are tender-crisp.
  7. Meanwhile, heat the remaining 1 tablespoon of avocado oil in a separate large pot or Dutch oven over medium-high heat.
  8. Add the chopped raw chicken to the hot pot, sprinkle with the remaining spices, sea salt, and black pepper, and let the chicken sit undisturbed for 3 minutes to brown.
  9. Stir the chicken, cover the pot, and cook until the chicken is cooked through, about 8 minutes; then remove the cover and drain any excess liquid.
  10. Portion the cooked chicken and vegetables into meal-prep containers according to desired portions.

Notes

  • Use a very large skillet so vegetables cook evenly without overcrowding.
  • Adjust spices to taste.
  • Test sweet potatoes for tenderness before finishing.
  • Let chicken brown undisturbed for better color.