Garlic Butter Chicken Meal Prep

By Jenna Ruiz, RDN · Updated February 24, 2026

Four containers of juicy garlic chicken, roasted potatoes, and green beans. One sheet pan, forty minutes, 48 grams of protein.

Prep

10 min

Cook

30 min

Total

40 min

Servings

4

Calories

520

Protein

48g

Carbs

42g

Fat

17g

Ingredients

• •1.75 pounds (800g) boneless skinless chicken thighs
• •1.5 pounds baby potatoes, halved
• •1 pound green beans, trimmed
• •6 garlic cloves, minced
• •2 tablespoons olive oil
• •1 tablespoon butter, melted
• •1 teaspoon smoked paprika, 1 teaspoon salt, 1/2 teaspoon pepper

Instructions

1. 1

   Heat the oven to 425°F and line a large sheet pan with parchment.

2. 2

   Toss the potatoes with 1 tablespoon olive oil, half the salt, and the paprika. Roast 15 minutes alone.

3. 3

   Meanwhile, toss the chicken with the remaining oil, garlic, salt, and pepper.

4. 4

   Push the potatoes to one side, add the chicken, and roast 15 minutes more.

5. 5

   Add the green beans for the final 8 minutes, then brush the chicken with melted butter.

6. 6

   Rest 5 minutes, then divide evenly between four containers.

Nutrition Facts

Nutrition is an estimate per serving based on USDA data. Values vary by brand and portion.

Recipe Notes

• Weigh your protein raw for the most accurate macros.
• Season in layers: a little salt at each stage beats a lot at the end.

Storage Tips

Store in an airtight container in the refrigerator for up to 4 days. Reheat gently, covered, until warmed through.

Meal Prep Tips

Double the batch and portion into single-serve containers while everything is still warm. Cool uncovered for 15 minutes before sealing so condensation does not water down the sauce.

Recipe Variations

• Swap the protein one-for-one with chicken, turkey, shrimp, or extra-firm tofu.
• Add a cup of chopped vegetables to raise the fiber without changing the cook time.

Frequently Asked Questions