Meal prep containers leach BPA into acidic foods like lemon after 72 hours—glass saves your hormones and flavor.
High Protein Meal Prep Creamy Lemon Pepper Chicken
Dive into this zesty Creamy Lemon Pepper Chicken, your new go-to for meal prep! Featuring tender chicken breasts simmered in a luscious lemon-infused sauce and a kick of black pepper, this dish is not just packed with protein but bursting with flavor. Whip it up in no time and savor delicious, wholesome meals all week long!
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
📝 Ingredients
Serves 5🥬Fresh Produce(5)
- tbsp garlic (15 ml)
- Tbsp garlic paste (15 ml)
- lemon juice
- Chopped onion
- Spinach
🥩Meat & Seafood(1)
- 600g raw chicken breast and cut into pieces (1.32 lbs)
🥛Dairy & Eggs(3)
- 20g light butter (1.4 tbsp)
- 60g low fat cream cheese (2.12 oz)
- 200ml skimmed milk or (milk of choice) (6.76 fl oz)optionalmilk of choice
🫙Pantry Staples(2)
- tbsp olive oil (15 ml)
- 200g uncooked washed white rice (7.06 oz)
🧂Spices & Seasonings(2)
- tbsp black pepper powder (15 ml)
- tsp black pepper (5 ml)
👨🍳 Instructions
- 1
Chop your chicken, add garlic, black pepper, lemon juice, and olive oil. Mix together and cook for 10-15 minutes on high heat.
- 2
When on low heat, add light butter, garlic paste, chopped onion, lemon juice, black pepper, milk, low-fat cream cheese, spinach, and the cooked chicken. Stir together and let it simmer until rich and creamy.
- 3
Meanwhile, cook your fluffy rice and add equal portions to your meal prep containers.
💡 Pro Tips
- ✓Pound chicken to 3/4-inch thickness before chopping to ensure even cooking and prevent overcooking the smaller pieces while larger ones remain undercooked.technique3/4-inch thickness
- ✓Cook chicken to exactly 165°F internal temperature, then remove from heat immediately as carryover cooking will add another 5-10°F and prevent protein from becoming stringy.timing165°F internal
- ✓Temper your cream cheese to room temperature and whisk it with 2-3 tablespoons of the hot milk before adding to the pan to prevent curdling from temperature shock.technique2-3 tablespoons
- ✓Add spinach in the final 30-45 seconds of cooking to preserve its bright color and prevent nutrient loss from overcooking water-soluble vitamins.timing30-45 seconds
- ✓Cool the creamy sauce to below 140°F before portioning into containers to prevent condensation buildup that dilutes flavors and creates food safety risks during storage.timingbelow 140°F
Share this recipe
Prep
15
min
Cook
30
min
Serves
5
people
Level
intermediate
Share this recipe
Meal prep containers leach BPA into acidic foods like lemon after 72 hours—glass saves your hormones and flavor.
High Protein Meal Prep Creamy Lemon Pepper Chicken
Dive into this zesty Creamy Lemon Pepper Chicken, your new go-to for meal prep! Featuring tender chicken breasts simmered in a luscious lemon-infused sauce and a kick of black pepper, this dish is not just packed with protein but bursting with flavor. Whip it up in no time and savor delicious, wholesome meals all week long!
📝 Ingredients
Serves 5🥬Fresh Produce(5)
- tbsp garlic (15 ml)
- Tbsp garlic paste (15 ml)
- lemon juice
- Chopped onion
- Spinach
🥩Meat & Seafood(1)
- 600g raw chicken breast and cut into pieces (1.32 lbs)
🥛Dairy & Eggs(3)
- 20g light butter (1.4 tbsp)
- 60g low fat cream cheese (2.12 oz)
- 200ml skimmed milk or (milk of choice) (6.76 fl oz)optionalmilk of choice
🫙Pantry Staples(2)
- tbsp olive oil (15 ml)
- 200g uncooked washed white rice (7.06 oz)
🧂Spices & Seasonings(2)
- tbsp black pepper powder (15 ml)
- tsp black pepper (5 ml)
👨🍳 Instructions
- 1
Chop your chicken, add garlic, black pepper, lemon juice, and olive oil. Mix together and cook for 10-15 minutes on high heat.
- 2
When on low heat, add light butter, garlic paste, chopped onion, lemon juice, black pepper, milk, low-fat cream cheese, spinach, and the cooked chicken. Stir together and let it simmer until rich and creamy.
- 3
Meanwhile, cook your fluffy rice and add equal portions to your meal prep containers.
💡 Pro Tips
- ✓Pound chicken to 3/4-inch thickness before chopping to ensure even cooking and prevent overcooking the smaller pieces while larger ones remain undercooked.technique3/4-inch thickness
- ✓Cook chicken to exactly 165°F internal temperature, then remove from heat immediately as carryover cooking will add another 5-10°F and prevent protein from becoming stringy.timing165°F internal
- ✓Temper your cream cheese to room temperature and whisk it with 2-3 tablespoons of the hot milk before adding to the pan to prevent curdling from temperature shock.technique2-3 tablespoons
- ✓Add spinach in the final 30-45 seconds of cooking to preserve its bright color and prevent nutrient loss from overcooking water-soluble vitamins.timing30-45 seconds
- ✓Cool the creamy sauce to below 140°F before portioning into containers to prevent condensation buildup that dilutes flavors and creates food safety risks during storage.timingbelow 140°F