In my world, a good chicken meal prep is as good as gold. Chicken is affordable, easy to cook, and so versatile that I never get tired of it, as long as I switch up the flavors. That's why I love this Garlic and Thyme Chicken Meal Prep. By adding a few simple spices and pairing them with roasted sweet potatoes and brussels sprouts, you get a dish that's wholesome, flavorful, and anything but boring.
This recipe has all the cozy vibes I want in a fall-inspired meal, but it's also balanced enough for any time of year. It's naturally Whole30 friendly, gluten-free, and dairy-free, so it works with a variety of diets. Plus, it's a budget-friendly prep since most of these ingredients are staples you probably already have on hand.
Why I Love This Recipe
I've made plenty of chicken preps over the years, but this one always stands out. Here's why:
- Nutritious: A perfect balance of lean protein, fiber, and complex carbs.
- Anti-inflammatory benefits: Sweet potatoes and brussels sprouts are antioxidant powerhouses.
- Meal prep friendly: Cooks on one sheet pan in under 30 minutes.
- Versatile: Works as lunch, dinner, or even a post-workout meal.
If you're looking for more easy chicken recipes, check out my Dinner Meal Prep Recipes collection, it's full of healthy ideas like sheet pan meals, stir-fries, and slow cooker options.
Ingredients You'll Need
- 3 boneless, skinless chicken breasts
- 5 cups brussels sprouts, trimmed and halved
- 1 large sweet potato, chopped into ½-inch cubes
- 2 tablespoon olive oil
- 3 cloves garlic, minced
- 2 tablespoon dried thyme
- ½ teaspoon black pepper
- 1 teaspoon salt
How to Make Garlic and Thyme Chicken Meal Prep
- Preheat oven: Set oven to 425°F and line a sheet pan with parchment paper or foil.
- Season chicken: Place chicken in a bag or bowl. Add 1 tablespoon olive oil, garlic, thyme, ¼ teaspoon pepper, and ½ teaspoon salt. Rub until evenly coated.
- Prep vegetables: Toss brussels sprouts with 1 tablespoon olive oil. Microwave chopped sweet potato for 3 minutes to soften, then toss with a drizzle of oil. Season both with remaining salt and pepper.
- Bake: Arrange chicken, brussels sprouts, and sweet potatoes on the sheet pan. Roast for 20-25 minutes, or until chicken reaches an internal temp of 165°F and vegetables are tender.
- Serve: Garnish with fresh thyme and portion into containers.
How to Store
- Fridge: Store in airtight containers for up to 4 days.
- Freezer: You can freeze the chicken and sweet potatoes for up to 2 months. Brussels sprouts are best fresh but can be frozen if you don't mind a softer texture.
How to Reheat
- Microwave: Reheat for 2-3 minutes, stirring vegetables halfway through.
- Oven/Air Fryer: Warm at 350°F for 8-10 minutes to maintain texture.
Nutrition Per Serving (1 of 3 servings)
- Calories: 326
- Protein: 32g
- Carbs: 27g
- Fat: 10g
Substitutions and Variations
- Vegetables: Swap brussels sprouts for broccoli, green beans, or asparagus.
- Potatoes: Use butternut squash or carrots instead of sweet potatoes.
- Seasonings: Rosemary or Italian seasoning can be used instead of thyme.
- Protein: Try chicken thighs for a juicier option, or turkey breast for variety.
If you love budget-friendly, adaptable recipes like this, check out my Under $4 Meal Prep Recipes.
FAQs About Garlic and Thyme Chicken
Can I make this recipe ahead of time?
Yes! This recipe was made for meal prep. Cook once, portion into containers, and you've got lunches ready for the week.
Is this recipe Whole30 compliant?
Yes - it's naturally Whole30, dairy-free, and gluten-free.
What type of containers should I use?
I recommend dual-compartment meal prep containers so you can separate chicken from veggies.
Can I double this recipe?
Absolutely. Just use two sheet pans so everything roasts evenly.
Final Thoughts
This Garlic and Thyme Chicken Meal Prep proves that simple ingredients can deliver big flavor. With roasted sweet potatoes, crispy brussels sprouts, and herb-seasoned chicken, it's a nourishing meal that doesn't take much effort. Perfect for busy weekdays, post-workout fuel, or anytime you want a comforting, balanced dish.
If you're ready for more inspiration, browse my full Meal Prep Ideas or grab the Free Meal Prep eBook to simplify your weekly prep routine.
Ingredients
- 12 oz Chicken Breasts
- 5 cups Brussels Sprouts
- 1 large sweet potato
- 2 tbsp. olive oil
- 3 cloves garlic
- 2 tablespoon dried thyme
- ½ teaspoon black
- 1 teaspoon Salt
- fresh thyme
Instructions
- Preheat oven to 425F and place the chicken breast in a ziplock bag with 2 tablespoons of olive oil, garlic, dried thyme, ¼ teaspoon pepper and ½ teaspoon salt. Zip the bag and rub the oil and spices into the chicken.
- Wash, trim and halve the brussel sprouts. Toss in 1 tablespoon olive oil. Wash and chop the sweet potato into ½ inch cubes. Microwave for 3 minutes to soften. Toss in 1 tablespoon olive oil.
- Place the brussels and sweet potatoes on a sheet pan lined with parchment paper or tin foil. Sprinkle with ¼ teaspoon pepper and ½ teaspoon salt. Remove chicken from bag and place on the sheet pan. Bake for 20-25 minutes or until chicken is fully cooked through. Garnish with fresh thyme.
Notes
Nutrition
WW Smart Points= Green:10 Blue:5 Purple:3
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nikki says
what are the calories for one serving?
Meal Prep on Fleek says
Hey Nikki. This recipe is 326 calories per serving. =)