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Garlic Parmesan Chicken & Broccoli Meal Prep - Simple, Flavorful, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
  • Broccoli: 6 cups broccoli florets (about 2 large heads)
  • Olive oil: 3 tablespoons, divided
  • Garlic: 5–6 cloves, finely minced (or 1.5 teaspoons garlic powder in a pinch)
  • Parmesan cheese: 3/4 cup finely grated
  • Lemon: 1 lemon (zest and juice)
  • Seasonings: 1.5 teaspoons kosher salt, 1 teaspoon black pepper
  • Italian seasoning: 1 teaspoon (or a mix of dried basil, oregano, thyme)
  • Crushed red pepper flakes: 1/4 teaspoon (optional, for heat)
  • Butter: 1 tablespoon, melted (optional, for added richness)
  • Fresh parsley: 2 tablespoons chopped (optional, for garnish)
  • Cooked carb (optional for fuller meals): 3–4 cups cooked rice, quinoa, or pasta

Method
 

  1. Preheat and prep pans: Heat the oven to 425°F (220°C). Line two sheet pans with parchment for easy cleanup.
  2. Prep the chicken: Pat chicken dry. Slice thick breasts horizontally to create even cutlets, about 1/2 to 3/4 inch thick. This helps them cook quickly and evenly.
  3. Season the chicken: In a bowl, combine 1.5 tablespoons olive oil, half the minced garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and Italian seasoning. Add lemon zest. Toss chicken to coat.
  4. Season the broccoli: On the second sheet pan, toss broccoli with 1.5 tablespoons olive oil, remaining garlic, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Spread into an even layer.
  5. Roast: Place broccoli on the top rack and chicken on the lower rack. Roast 10 minutes.
  6. Add Parmesan layer: Remove both pans. Sprinkle half the Parmesan over the chicken and half over the broccoli. If using, drizzle melted butter over the chicken for extra flavor.
  7. Finish roasting: Return to the oven for 8–10 more minutes, until chicken reaches 165°F (74°C) internal temperature and broccoli edges are lightly crisp.
  8. Add lemon and parsley: Squeeze lemon juice over both pans. Sprinkle with parsley. Taste and adjust salt and pepper as needed.
  9. Portion for meal prep: Divide into 4–5 containers. Each portion gets chicken, a big scoop of broccoli, and an optional serving of rice, quinoa, or pasta. Sprinkle any remaining Parmesan on top.
  10. Cool before sealing: Let containers cool 15–20 minutes before closing to prevent steam buildup and sogginess.