Keto Chicken Meal Prep Bowls
Servings: 4–6 bowls
Prep Time: 20 min
Cook Time: 25 min
Total Time: ~45 min
🧂 Ingredients
For the Chicken Base:
2 lbs boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
2 tbsp olive oil
1 tsp salt
½ tsp black pepper
1 tsp garlic powder
½ tsp paprika
🧄 1️⃣ Creamy Garlic Parmesan Chicken
Ingredients:
1 tbsp butter
3 cloves garlic, minced
1 cup heavy cream
½ cup chicken broth
½ cup grated Parmesan cheese
½ tsp Italian seasoning
Pinch of crushed red pepper flakes (optional)
Chopped parsley, for garnish
Instructions:
Cook the Chicken:
Heat olive oil in a skillet over medium-high.
Sear half the chicken pieces for 6–8 minutes until golden and cooked through. Remove and set aside.
Make the Sauce:
In the same pan, melt butter. Add garlic and sauté 30 seconds.
Pour in heavy cream and chicken broth. Simmer for 3 minutes.
Stir in Parmesan and Italian seasoning.
Add chicken back in, coat in sauce, and simmer 2–3 minutes until thickened.
Finish:
Garnish with parsley and a sprinkle of Parmesan.
🍯 2️⃣ Sticky Keto BBQ Chicken Bites
Ingredients:
¾ cup sugar-free BBQ sauce (like G Hughes or Primal Kitchen)
1 tbsp butter
1 tsp apple cider vinegar
½ tsp smoked paprika
Optional: a dash of liquid smoke for that grilled taste
Instructions:
Cook the Chicken:
Use the remaining half of the chicken pieces.
Season as before and sear in olive oil until browned and cooked through.
Make the Sauce:
In a small saucepan, melt butter and add BBQ sauce, vinegar, and smoked paprika.
Simmer for 2 minutes.
Combine:
Toss the chicken in the sticky BBQ sauce until fully coated and glossy.
Finish:
Sprinkle with parsley and (if you like) a little shredded cheese for texture.
🍽️ To Serve:
Divide into meal prep containers like the photo:
Half with Creamy Garlic Parmesan Chicken
Half with Sticky BBQ Chicken Bites
Pair with one of these Keto sides:
Cauliflower rice or zucchini noodles
Roasted broccoli, green beans, or asparagus
Or just serve them straight up with extra sauce — trust me, it’s enough flavor on its own 😋
💡 Storage Tips
Keep in the fridge up to 4–5 days.
Reheat gently on the stove or microwave (add a splash of cream to the Parmesan side if it thickens).
These also freeze well — perfect for Keto meal prep!
⚡ Nutrition (per bowl, approx):
Calories: 420
Fat: 28g
Protein: 38g
Net Carbs: 4–5g
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