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High Protein Honey Mustard Chicken Meal Prep - Easy, 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
  

  • For the Chicken and Sauce:
  • 2 pounds boneless, skinless chicken breasts (or thighs), trimmed
  • 1 1/2 teaspoons kosher salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 tablespoon olive oil or avocado oil
  • 1/3 cup Dijon mustard
  • 2 tablespoons whole grain mustard (optional for texture)
  • 3 tablespoons honey
  • 2 tablespoons plain Greek yogurt (2% or 5%)
  • 2 tablespoons apple cider vinegar or lemon juice
  • 2 cloves garlic, minced
  • 1/4 teaspoon smoked paprika (optional)
  • For the Sides (choose what you like):
  • 3 cups broccoli florets
  • 2 cups sliced carrots or green beans
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt and 1/4 teaspoon pepper
  • 2 cups cooked brown rice, quinoa, or cauliflower rice
  • Garnish (optional): Chopped parsley, sliced green onions, or red pepper flakes

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line a sheet pan with parchment. Toss the broccoli and carrots with olive oil, salt, and pepper. Spread evenly on the pan.
  2. Roast the veggies: Roast for 18–22 minutes, stirring once, until tender and slightly caramelized. Start the chicken while they cook.
  3. Season the chicken: Pat the chicken dry. Sprinkle both sides with salt, pepper, and garlic powder. This helps the chicken brown and keeps it juicy.
  4. Mix the sauce: In a bowl, whisk together Dijon mustard, whole grain mustard, honey, Greek yogurt, apple cider vinegar, minced garlic, and smoked paprika. Taste and adjust—add a little more honey for sweetness or vinegar for tang.
  5. Sear the chicken: Heat a large skillet over medium-high and add the oil. When hot, add the chicken in a single layer. Sear 3–4 minutes per side until golden. Work in batches if needed. Don’t crowd the pan.
  6. Add the sauce: Reduce heat to medium. Pour the honey mustard sauce into the skillet and toss the chicken to coat. Simmer 2–4 minutes, just until the sauce thickens and the chicken reaches 165°F (74°C).
  7. Rest and slice: Remove from heat and let the chicken rest for 5 minutes. Slice or cube it for easy portioning.
  8. Assemble the meal prep: Divide cooked rice or quinoa into 4–5 containers. Add the roasted veggies and top with chicken. Spoon extra sauce from the pan over the chicken.
  9. Garnish: Sprinkle with parsley or green onions if you like. Let cool slightly before sealing.