Meal Prep
Garlic Parmesan Chicken
Garlic Parmesan Chicken is what happens when crispy seared chicken, Parmesan, garlic, lemon, and roasted broccoli all get together and decide your meal prep deserves a serious upgrade. It’s rich, cheesy, aggressively comforting, and somehow still manages to clock in with 69 grams of protein per serving. Basically, it tastes like garlic bread and chicken Alfredo had a macro-friendly child.
- Prep
- 10 min
- Cook
- 30 min
- Makes
- 4 servings
- Prep Time
- 10 mins
- Cook Time
- 30 mins
- Total Time
- 40 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Chicken:
For the Roasted Broccoli:
For the Rice:
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
2 lb raw boneless skinless chicken breast
Thoroughly mix chicken with olive oil and lemon juice, then coat evenly in the Parmesan mixture.
2 tbsp olive oil, 1 ½ lemons
Prepare the Rice:
Rinse the rice under cold water until the water runs clear.
1 cup dry 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 ½ lb broccoli florets
Arrange seasoned broccoli on a separate baking sheet.
Sear & Roast the Chicken:
Heat a large skillet over medium-high heat & add the listed cooking olive oil
2 tbsp olive oil
Assemble & Serve:
Divide cooked rice evenly among individual meal prep containers.
Serve with roasted broccoli on the side.
Nutrition
Per servingEstimates for one serving.
- Calories
- 800 kcal
- Protein
- 69 g
- Fat
- 32.5 g
- Carbs
- 58.3 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 8.52 g
- Polyunsaturated Fat
- 3.31 g
- Monounsaturated Fat
- 15.97 g
- Trans Fat
- 0.29 g
- Cholesterol
- 192 mg
- Sodium
- 1,284 mg
- Potassium
- 1,502 mg
- Fiber
- 6.3 g
- Sugar
- 3.2 g
- Added Sugar
- 0 g
- Vitamin A
- 123 mcg RAE
- Vitamin C
- 164.69 mg
- Vitamin D
- 0.15 mcg
- Calcium
- 394 mg
- Iron
- 4.99 mg
Estimated ingredient cost
$3.22 per serving · $12.86 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- raw boneless skinless chicken breast: $5.14
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight pack priced per pound, raw boneless skinless breast.
Walmart: Freshness Guaranteed Boneless Skinless Chicken Breast · Price checked 2026-09-21
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- grated Parmesan cheese: $1.49
121.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 7.6 g Shredded Parmesan reference; grated products and brands may differ.
Walmart: Great Value Finely Shredded Parmesan Cheese · Price checked 2026-09-21
- garlic powder: $0.11
9.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- onion powder: $0.04
3.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 6.9 g Representative product; brand and package size may differ.
Walmart: Great Value Onion Powder · Price checked 2026-09-21
- dried oregano: $0.07
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (leaves) = 1 g; texture=leaves Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Oregano Leaves, 0.87 oz · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- paprika: $0.04
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2.3 g Representative product; brand and package size may differ.
Walmart: Great Value Paprika · Price checked 2026-09-21
- lemons: $0.78
180 g purchased · Whole purchased item: 120 g each (estimated); includes shell, peel, or seeds.
Editorial medium/large edible fruit and juice-yield estimates. Juiced fruit uses 45 g each; the whole-fruit nutrition profile remains an approximate proxy. Representative product for this ingredient; your brand and package size may differ.
Walmart: Fresh Lemons, 2 lb Bag · Price checked 2026-09-21
- olive oil: $0.36
27 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- broccoli florets: $3.36
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Whole Green Broccoli Crowns, 1 Each · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- garlic powder: $0.11
9.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- red pepper flakes: $0.03
0.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Crushed Red Pepper, 1.75 oz · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein69g34%
- Carbs58.3g29%
- Fat32.5g37%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
An even layer of Parmesan coating is more useful than a thick pile that falls off in the skillet. Pat the chicken dry and even out its thickness before coating, then let the sear set the outside before moving it to the oven. The chicken and broccoli use separate cooking stages, so get the rice going first and keep enough tray space available for the finish.
Pack the broccoli beside the chicken rather than underneath it if you want to preserve more of its roasted texture. This is one of the chicken meal preps where the coating brings most of the flavor, so there is no need to invent another sauce for the container. Divide the chicken before filling in the rice and vegetables to keep the portions consistent. Keep the olive oil on the broccoli: it helps the small florets brown in the hot oven. Let the edges develop some crispness, with enough space on the tray and a close eye on the tips near the end.
For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice and turn the chicken during the pause. The Parmesan coating will soften in the microwave; if a firmer crust is important to you, reheat the chicken separately in an oven or air fryer and heat the rice and broccoli alongside it by your preferred method. Follow doneness rather than expecting a fixed reheating time to suit every breast thickness. Our oven-baked recipes include other ways to fit the oven into a mixed-appliance prep session.
Notes from your kitchen
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From the community
This recipe exists because garlic + parmesan is one of those combinations that just works every time. I wanted something comforting and dependable without overthinking it- and I wanted it Crispy. Let me know if this earns a permanent spot for you!