Chicken meal prep can get bland and boring.
I see way too many gym freaks and body builders eating the same old chicken, rice, and broccoli day in and day out.
I’m here to tell you that there is NO need to eat boring systematically prepped food in order to look and feel good or to fuel your gym activities.
In fact, I don’t fully trust those people…. How do they not cave and binge on a bucket of ice cream?
Oh wait, they do. Immediately after their body building show.
No need for that here. You are in the right place for delicious, nutritious meals that are high protein and healthy!
For more ideas, check out this list of Crockpot Freezer Meal Prep
You're Going to Love This Tomato Basil Chicken
Fresh, seasonal produce makes all the difference when it comes to flavour in your chicken meal prep.
Basil, plum tomatoes, garlic, fragrant basil, and zucchini, are some of the best ingredients available right now.
Cooking them all down together and infusing the flavour in a creamy, luscious sauce for your chicken and zucchini noodles creates a ton of fresh summer flavour that I know you’ll love.
Using quality ingredients is key here. I do recommend not using dried basil if possible because with so few ingredients and such an easy recipe, you want each component to shine through. Trust me, fresh basil is well worth it!
If you don’t like basil, oregano or thyme might work here. Again, I recommend using fresh. A high quality Italian seasoning mix might do the trick if you really cannot source fresh herbs.
For more tomato-basil goodness, check out this Healthy Veggie Egg Bake Casserole for your breakfast meal prep!
For another delicious chicken meal prep recipe check out these:
- Slow Cooker Chicken Cacciatore with Spaghetti Squash,
- Maple Bourbon BBQ Chicken
- Mango Chicken with Cilantro Lime Rice and Mango Avocado Salsa
- Coconut Mango Chili Chicken Salad
- Chicken Caesar Bake with Kale and Bacon
Or try making a whole chicken in the Instant Pot for efficient meal prep.
For another pasta alternative meal try this Baked Million Dollar Spaghetti Squash.
Making Your Tomato Basil Chicken Meal Prep
Start by seasoning your chicken breasts with salt and pepper.
In a pan, warm a couple tablespoons of olive oil with 2 to 3 cloves of minced fresh garlic. This helps to infuse the garlic flavour into the oil.
Next, add your chicken breasts to the pan to sear over medium heat. Cook for 5 minutes per side. Remove chicken and set aside to rest.
Next, add 7 or 8 chopped vine tomatoes to the pan. Roma or plum tomatoes also work well.
If you cannot find good tomatoes, you could use a can of good diced tomatoes here. The fresh flavour will not be the same, but it will still be tasty!
Cook down the tomatoes for about 5 minutes and add 1 cup of chicken broth to the pan. Scrape any caramelized bits from bottom of the pan and simmer until reduced by half.
While sauce is reducing, spiralize some zucchini (or slice as desired) and add to a separate pan. Saute until tender.
Stir in 1 cup of chopped, loosely packed basil leaves (or about 10 leaves) to the pan. Stir until wilted and remove from heat.
Next, add 1/4 cup of milk of choice (dairy or coconut work well, so does cream or half and half), and 1/2 cup of greek yogurt. Slice chicken and return to pan.
Creamy Tomato Basil Chicken Meal Prep
Saute the zucchini noodles and layer them into your meal prep containers. Add pieces of sliced chicken breast, about half a breast per container, and top with the sauce.
Sprinkle on additional freshly diced tomatoes and chopped basil to serve.
This meal prep is also delicious topped with some fresh mozzarella cheese.
Access my Fit Food Grocery List to make meal planning and healthy eating a snap. You can find this list and more in my Free Resource Library.
- Workout planners
- Habit trackers
- Goal planner
- Motivational posters
- Worksheets
Try these next!
Healthy Creamy Tomato Basil Chicken Meal Prep
Ingredients
- 4 chicken breasts, boneless, skinless
- 2 tbsp olive oil
- 3 cloves garlic minced
- 7-8 vine tomatoes or plum, roma
- 1 cup chopped basil, loosely packed (or 10 leaves)
- 1/4 cup milk of choice coconut, dairy, half and half, cream
- 1/2 cup greek yogurt
- 5 medium zucchinis spiralized or cut to preference
- salt and pepper to taste
- extra diced tomato and fresh basil for garnish, if desired
Instructions
- Season your chicken breasts with salt and pepper
- In a pan, warm a couple tablespoons of olive oil with 2 to 3 cloves of minced fresh garlic
- Add your chicken breasts to the pan to sear over medium heat. Cook for 5 minutes per side
- Remove chicken and set aside to rest
- Add 7 or 8 chopped vine tomatoes to the pan and cook down for about 5 minutes
- Add 1 cup of chicken broth to the pan. Scrape any caramelized bits from bottom of the pan and simmer until reduced by half
- While sauce is reducing, spiralize some zucchini (or slice as desired) and add to a separate pan. Saute until tender
- Add 1 cup of chopped, loosely packed basil leaves (or about 10 leaves) to the pan. Stir until wilted and remove from heat
- Add 1/4 cup of milk of choice (dairy or coconut work well, so does cream or half and half), and 1/2 cup of greek yogurt. Stir to combine.
- Slice chicken and return to pan
- Lay zucchini into meal prep containers, top with chicken and sauce. Garnish with extra tomatoes and basil if desired.
Nutrition
This might be a dumb question but I was a little confused. When you first cook the chicken and remove it from the pan, should it be fully cooked at that point? Or does it continue to cook once put back in the sauce? Looks delicious and im excited to try it.. Thank you!
Hi Kierstyn!
Your chicken will likey be cooked through in the pan and as it rests. However, it can continue cooking in the sauce if you have very thick pieces. Just be sure the breast reaches 165 degrees Fahrenheit. Hope this helps! Good luck with your meal prep!
Hi! This looks absolutely delicious! Quick question about the servings please. There are 4 breasts and the recipe says 4 servings, but the instructions say: Add pieces of sliced chicken breast, about half a breast per container.
Is it a whole chicken breast per container? Just checking as I’m newly meal prepping and counting calories. Thanks in advance for your help 🙂
Hi! Good catch! So, the chicken breasts I used are huge and although I can eat this much, many people would eat half of one. So, I think that’s what I had in mind when writing it up. However, the macros/calories are for serving 4 people with 4 breasts. I’m so glad you pointed this inconsistency out! I’ll adjust the recipe instructions now 🙂 Hope this helps!
This is a very useful recipe on Healthy Creamy Tomato Basil Chicken Meal Prep. I will definitely give this a try.
Yes all these flavors sound so good! I am definitely pinning this.
Thank you Gemma! Much appreciated.
Not only does this look delicious but it’s a really clear and easy to follow recipe x
Thank you, Claire! I really appreciate the compliments 🙂
You had me at creamy tomato basil! This looks awesome 🙂
Thanks Jenna!!
Oh yum! This is one of those meals that I know my whole family would love. I make a similar meal to this often but I love that this is a little healthier.
Great! I’m glad to hear you’d love it. A little healthier is always a good option 🙂
This looks unbelievable and so easy! I’ve had a spiralizer in my cupboard for too long, so this is a good excuse to put it to good use. I even have all the ingredients at home right now. Making this week for sure. Can’t wait to try and I know my fam will love it 🙂
Awesome! So happy to hear that Yolanda 🙂 Spiralizers are so good to have on hand, even if you only use them once in a while. Opens up so many healthy options for pasta substitutes and adding in more veggies! Enjoy 🙂
This is so flavourful and juicy! Perfect for a summer lunch, especially if you’re able to eat outside!
I’m so glad you enjoyed it 🙂