Garlic Parmesan Chicken
Some recipes just have that it factor. This Garlic Parmesan Chicken is one of them. It’s the kind of meal prep that makes you question whether you’re actually on a fitness journey or just living your best, buttery, garlicky life. You’ve got crispy seared chicken, smothered in a creamy garlic-Parmesan sauce that tastes like it belongs in a 5-star Italian restaurant. But here’s the kicker—it still hits that sweet spot of over 50g of protein per serving and keeps your macros locked in. Cheesy? Yes. Over-indulgent? A little. But meal prep worthy? Fork yes.
This recipe is what happens when creamy meets crispy in the best possible way. It’s rich without being too heavy, indulgent without being a cheat meal, and easy enough to throw together on a Sunday without having a full-on existential crisis. Pair it with buttery rice, roasted green beans, or even some steamed broccoli if you’re feeling virtuous—whatever floats your macro boat.
Bottom line: if your meal prep’s been in a rut lately, Garlic Parmesan Chicken is the flavor reboot you didn’t know you needed. It’s like Alfredo and garlic bread had a protein-packed baby, and it’s here to carry you through the week. Embrace the garlic. Embrace the cheese. And embrace the gains.
Garlic Parmesan Chicken
Equipment
Ingredients
For the Chicken:
- 2 lbs chicken breasts
- 2 tbsp olive oil
- 1 cup grated Parmesan cheese
- 1 tbsp garlic powder
- ½ tbsp onion powder
- ½ tbsp dried oregano
- ½ tsp salt
- ½ tsp black pepper
- 1 tsp paprika
- ¼ cup lemon juice
- 2 tbsp olive oil for cooking
For the Roasted Broccoli:
- 1.5 lbs broccoli florets
- 1 tbsp olive oil
- 1 tbsp garlic powder
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp red pepper flakes optional
For the Rice:
- 1 cup jasmine rice
- 1 tbsp rice vinegar
Instructions
Prep the Chicken:
- Preheat oven to 400°F.
- In a bowl, mix Parmesan, garlic powder, onion powder, oregano, salt, pepper, and paprika.1 cup grated Parmesan cheese, 1 tbsp garlic powder, ½ tbsp onion powder, ½ tbsp dried oregano, ½ tsp salt, ½ tsp black pepper, 1 tsp paprika
- Pat chicken breasts dry and pound to an even thickness if needed.2 lbs chicken breasts
- Thoroughly mix chicken with olive oil and lemon juice, then coat evenly in the Parmesan mixture.2 tbsp olive oil, ¼ cup lemon juice
Prepare the Rice:
- Rinse the rice under cold water until the water runs clear.1 cup jasmine rice
- Cook rice following your preferred method. I love my rice cooker! Add rice vinegar for extra flavor, if desired.1 tbsp rice vinegar
Roast the Broccoli:
- Mix broccoli with olive oil and season with salt, pepper, garlic powder, and red pepper flakes.1 tbsp olive oil, 1 tbsp garlic powder, ½ tsp salt, ½ tsp black pepper, ½ tsp red pepper flakes, 1.5 lbs broccoli florets
- Arrange seasoned broccoli on a separate baking sheet.
- Bake for 15-20 minutes, tossing halfway through, until tender and slightly crispy.
Sear & Roast the Chicken:
- Heat a large skillet over medium-high heat & add 2 tbsp olive oil2 tbsp olive oil
- Sear chicken for 2-3 minutes per side until golden brown.
- Transfer to a baking sheet and drizzle with melted butter.
- Bake for 12-15 minutes or until internal temperature reaches 165°F.
Assemble & Serve:
- Divide cooked rice evenly among four meal prep containers.
- Add 1/4 of the garlic parmesan chicken on top of the bed of rice.
- Serve with roasted broccoli on the side.
Nutrition
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Why You’ll Love This Garlic Parmesan Chicken
Crispy on the outside, juicy on the inside, and bursting with garlicky, herby, cheesy flavor—this chicken is straight-up comfort food with a macro-friendly makeover. The roasted broccoli adds crunch and nutrients, while the jasmine rice soaks up every last bit of lemony juice and crispy Parmesan flakes.
This one reheats beautifully, stays crispy (thanks to that oven finish), and makes even the most uninspired meal prep week feel gourmet. With simple ingredients and 64 grams of protein, this isn’t just a meal—it’s a power move.
Ingredient Substitutions & Customizations
Make It Leaner
Use chicken tenders or trim your chicken breasts before coating for a lighter option.
Lower the Carbs
Swap the rice for cauliflower rice, quinoa, or skip it entirely and double down on broccoli.
Want More Bite?
Toss some red pepper flakes or smoked paprika into the Parmesan mix for extra kick.
Dairy-Free Tweaks
Try nutritional yeast or a dairy-free Parmesan alternative.
Amp Up the Crunch
Mix a bit of seasoned panko breadcrumbs with the Parmesan for extra texture.
Expert Tips for Perfect Garlic Parmesan Chicken
Press the Coating Firmly
Use your hands to press the Parmesan mixture into the chicken—it helps create a legit crust.
Hot Skillet = Golden Sear
Start the chicken in a hot skillet to lock in the juices and get that beautiful color before baking.
Don’t Skip the Lemon Juice
It adds brightness and balances the savory richness of the cheese and garlic.
Bake to Finish
Finishing in the oven ensures your chicken cooks evenly without drying out.
Meal Prep Smart
Let everything cool before sealing in containers to prevent sogginess.
Serving Suggestions & Storage Tips
Storage
Keeps well in airtight containers in the fridge for 4 days or freeze for up to 3 months.
Reheating
Microwave in 90-second bursts with the lid slightly open. Add a splash of water if needed.
Serving Ideas
- Swap broccoli for asparagus, green beans, or a crisp Caesar salad
- Pair with roasted potatoes or garlic herb couscous
- Serve in a bowl with extra lemon wedges and a drizzle of olive oil
Optional Garnishes
- Extra grated Parmesan over the top
- Fresh parsley or basil for color and lift
- Lemon wedges for brightness
- Crushed red pepper flakes for a little kick
FAQ – Garlic Parmesan Chicken Meal Prep
Q: Can I make this with chicken thighs?
Absolutely. Thighs will be juicier and a bit richer. Just adjust cook time slightly.
Q: How do I keep the crust crispy after reheating?
Use the oven or air fryer to reheat if you want max crunch. Otherwise, microwave with the lid open.
Q: Can I make this gluten-free?
Yes! Just skip the breadcrumbs (if using) or use gluten-free panko.
Q: Can I use pre-shredded Parmesan?
Technically yes, but freshly grated will melt and crisp better—worth the tiny bit of effort.
Q: Is this freezer-friendly?
Yep! Freeze in airtight containers with broccoli and rice. Thaw overnight and reheat gently.
6 Other High-Protein Chicken Recipes You’ll Love
If you’re looking for the ultimate macro-friendly protein source, chicken is your go-to. These high-protein chicken recipes are designed for serious meal prep success—packed with lean protein, balanced macros, and bold flavor that makes clean eating feel like cheating.
Whether you’re cutting, bulking, or just maintaining a high-protein lifestyle, these chicken meals are perfect for your weekly rotation. Each one is built for easy tracking, quick reheats, and serious meal prep efficiency. From chicken rice bowls to high-protein pastas and oven-roasted classics, these recipes cover all the best ways to prep chicken for muscle-building, fat loss, or just leveling up your lunch game. If you’ve been searching for “healthy chicken meal prep,” “easy high-protein chicken meals,” or “fitness-friendly chicken recipes,” this is where your next prep week starts.
My most popular High-Protein Meal prep Recipes (they slap)
- Mongolian Meatballs – A high-protein meal prep classic: sweet, savory, macro-packed beef meatballs that always deliver.
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.