Take the stress out of weeknight cooking with this highly efficient, delicious meal prep solution. This recipe features tender shredded chicken, crisp broccoli florets, and sweet diced bell peppers, all tossed in a savory, low-carb creamy garlic sauce. Perfect for freezing or refrigerating in portions, it keeps your healthy eating on track without sacrificing any flavor.
Ingredients
Protein: 2 lbs boneless, skinless chicken breasts (cooked and shredded)
Vegetables: 4 cups broccoli florets (chopped small), 2 medium red bell peppers (diced), 1 medium green bell pepper (diced)
Sauce Base: 8 oz cream cheese (softened), 1/2 cup plain Greek yogurt or sour cream, 1/4 cup chicken broth
Aromatics & Seasoning: 1 tbsp garlic powder, 1 tsp onion powder, 1 tsp Italian seasoning, salt and freshly cracked black pepper to taste
Instructions
Step 1: Cook and Shred the Chicken
Boil, bake, or pressure-cook the chicken breasts until they reach an internal temperature of 165°F (74°C). Use two forks to shred the warm chicken into bite-sized pieces. Set aside to cool slightly.
Step 2: Blanch the Broccoli
Bring a medium pot of water to a boil. Drop in the chopped broccoli florets for exactly 2 minutes until they turn bright green but remain crisp. Drain immediately and plunge into an ice bath to stop the cooking process. Drain thoroughly and pat dry.
Step 3: Whisk the Creamy Garlic Sauce
In a large mixing bowl, combine the softened cream cheese, plain Greek yogurt (or sour cream), and chicken broth. Whisk vigorously until the base is smooth and pourable. Stir in the garlic powder, onion powder, Italian seasoning, salt, and black pepper.
Step 4: Combine the Ingredients
Add the shredded chicken, blanched broccoli florets, and raw diced red and green bell peppers into the bowl with the cream sauce. Use a large spatula to gently fold all the ingredients together until everything is uniformly coated in the sauce.
Step 5: Portion and Store
Divide the mixture evenly into four large, sealable freezer bags or airtight meal prep containers. As pictured in image_9.png, laying the bags flat helps optimize storage space and ensures even thawing.
Step 6: Reheat and Serve
Store the containers in the refrigerator for up to 4 days, or freeze them for up to a month. To serve, thaw completely in the refrigerator overnight if frozen, then transfer the contents to a skillet over medium heat for 5 to 7 minutes until hot and bubbling, or microwave on high for 2 to 3 minutes.