Recipes > Lunch

Tony’s Chicken Meal Prep

Prep Time

10 minutes

Cook Time

18 minutes


2-4 people

Don’t have time to cook lunch or dinner each day? This super simple and healthy recipe by Key To My Lime will have you prepped and ready for the week in no time!


  • 2 Chicken Breasts

  • 1/2 Teaspoon Tony’s Original Creole Seasoning

  • 2 Tablespoons Tony’s No Salt Seasoning Blend

  • 1/3 Cup Greek Yogurt

  • 1 Box Tony’s Creole Butter & Herb Rice Mix

  • 2 Crowns Broccoli

  • Clear


Making the Chicken:

  1. Wash and dry the chicken breasts.
  2. In a large zip-top plastic bag, add the Greek yogurt and Tony’s Original Creole Seasoning and mix to combine. Add in the chicken breasts. Close the bag and mix around until the chicken is evenly coated in the yogurt marinade. Place in refrigerator to marinate for 30 minutes.
  3. Preheat oven to 450°F. The high temperature is important to lock the juices and flavor in.
  4. Bake the chicken for 15-18 minutes, or until the chicken is cooked through and the internal temperature reads 165°F.
  5. Remove the chicken from the oven and place on a plate. Tent loosely with aluminum foil and allow to rest for 5 minutes before slicing.

Making the Rice:

  1. While the chicken is baking, cook the rice according to the package directions.

Making the Broccoli:

  1. While the chicken and rice are cooking, prepare and cook the broccoli.
  2. Wash and dry the broccoli, then cut into bite florets.
  3. Steam in a steamer basket over boiling water for 5-6 minutes.

Assembling the Chicken Meals:

  1. Allow the food to cool completely before placing in microwavable meal prep containers. In each container, add 1/4 of the rice, 1/4 of the broccoli and half of a chicken breast.

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