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Garlic Parmesan Chicken & Broccoli Meal Prep - Simple, Flavor-Packed Lunches for the Week

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 pounds boneless, skinless chicken breasts (or thighs), trimmed
  • 6 cups broccoli florets (about 2 large heads)
  • 3 tablespoons olive oil, divided
  • 3 tablespoons unsalted butter
  • 6 cloves garlic, minced
  • 3/4 cup freshly grated Parmesan cheese, plus more for serving
  • 1 teaspoon Italian seasoning
  • 1 teaspoon onion powder
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • Zest of 1 lemon
  • 1–2 tablespoons fresh lemon juice
  • Fresh parsley, chopped (about 2 tablespoons)
  • Cooked rice, quinoa, or cauliflower rice for serving (optional)

Method
 

  1. Prep the chicken: Pat chicken dry. Slice thick breasts in half horizontally so pieces are an even thickness, about 3/4 inch. This helps them cook evenly and stay juicy.
  2. Season: In a bowl, mix 1 tablespoon olive oil, Italian seasoning, onion powder, 1/2 teaspoon salt, and black pepper. Rub this onto the chicken. Let it sit while you prep the broccoli.
  3. Prep the broccoli: Toss florets with 2 tablespoons olive oil, a pinch of salt, and red pepper flakes if using. Spread on a large sheet pan. Leave room for the chicken.
  4. Roast setup: Heat oven to 425°F (220°C). Add the chicken to the sheet pan. Roast for 16–20 minutes, flipping the chicken halfway, until chicken reaches an internal temp of 165°F (74°C) and broccoli is crisp-tender with browned edges.
  5. Make the sauce: While everything roasts, melt butter in a small skillet over medium heat. Add garlic and cook 30–60 seconds until fragrant. Off heat, stir in Parmesan, lemon zest, and lemon juice. The cheese will thicken the sauce; add a splash of warm water if it gets too thick.
  6. Toss to coat: Transfer cooked chicken and broccoli to a large bowl. Pour the garlic Parmesan sauce over the top and toss gently until well coated. Taste and add more salt, pepper, or lemon as needed.
  7. Optional starch: If using rice, quinoa, or cauliflower rice, portion it into meal prep containers first. Divide the chicken and broccoli over the top. Sprinkle with extra Parmesan and chopped parsley.
  8. Cool and store: Let everything cool until just warm before sealing the containers. This helps reduce condensation and sogginess.