Macro Friendly Recipes, Meal Prep Recipes, Recipes, Uncategorized

Tuscan Chicken Bakes Meal Prep

It’s time to make a home for all our macro friendly meal prep recipes right here on the blog. This has been a very long time coming! I’ve really been dragging my feet, but a new fire has been lit and I’m ready to make it happen! Let’s start with a recent fan favorite, Tuscan Chicken Bakes! These are super simple to throw together for a whole weeks worth of prepped lunch, or dinner. These tuscan chicken bakes will help you hit your daily protein goal like a champ!

Tuscan chicken bake with rice in a glass bowl with parmesan cheese

WHY MEAL PREP

Making sure you eat macro balanced meals throughout the day isn’t going to happen if you don’t have a plan and systems in place. We can help you establish a routine that will help you meet your goals with our easy 5 day Meal Prep Recipes! If eating the same thing for multiple meals or days in a row isn’t your thing, make multiple meals and freeze half for another week! Or share these with loved ones!

The Stay Fit Mom coaches standing together smiling and hugging.

INGREDIENTS

  • Chicken Breasts – I usually use breasts, but thighs would be great too! Just keep in mind if tracking your macros that each bowl will yield about 4.5 grams of fat more per serving (bowl).
  • Rice – I prefer basmati or jasmine. You just don’t want to use brown for these chicken bakes because it takes too long to cook and will overcook your chicken.
  • Chicken Broth
  • Tomato Sauce
  • Plain non-fat Greek Yogurt
  • Sun Dried Tomatoes
  • Frozen or Fresh Spinach
  • Asparagus
  • Parmesan Cheese– Parmigiano Reggiano is highly recommended, always.
  • Salt, pepper, garlic powder, oregano and red pepper flakes
Glass meal prep bowls on a sheetpan with rice, tomato sauce, chicken, and vegetables in them.

RECIPE TIPS

  1. Keep the rice on the bottom -Try to make sure most of the rice is submerged in the liquid beneath the chicken before baking. This will help insure the rice cooks fully.
  2. Don’t over cook! -Don’t cook longer than 40 minutes or your chicken will be overdone and dry.

VEGETABLE OPTIONS

If you’re not a fan of asparagus or spinach, remember that these meal prep bowls are highly customizable. Here are a few options for substitutions or additions:

  • Broccoli
  • Cauliflower
  • Diced squash
  • Diced sweet potatoes
  • Green beans
  • Sliced mushrooms

RICE SUBSTITUTIONS

  • Riced cauliflower (leave out the chicken broth)
  • Quinoa
Stay Fit Mom Krista Pool holding the meal prep bowls on a sheet pan putting them in the oven.

NUTRITIONAL INFORMATION / MACROS

Makes 5 servings
Serving size: 1 bowl
380 cal / 41.1P / 33.7C / 7.1F / 2 fiber 

HOW TO FIND IN MYFITNESSPAL OR THE MACROSFIRST APP

Search the food database in either app for, Stay Fit Mom Tuscan Chicken Bakes.

MEAL PREP SUPPLIES USED

4 cup glass bowls -Make sure the bowls you’re purchasing are oven safe. They will say so on the label if purchasing in store.

Half size sheet pan – This is the perfect size for 5, 4 cup glass bowls. You can of course use a full size sheet pan but your bowls will slide around. I wish I could find a link for my cute white sheet pan in the images and video but I can’t. I bought it at Home Goods a few years ago.

RICE TROUBLESHOOTING

If you have trouble getting your rice to cook you’re not alone. Unfortunately not all ovens work the same.  Here are some suggestions for making these bakes work for you. Finding a solution is worth the effort!

  1. Try rinsing and soaking your rice 1-2 hours before cooking.
  2. Cover your bowls with foil when baking. 
  3. Parboil your rice or purchase and use parboiled or quick rice.
  4. Cook rice separately and add after baking the chicken. 
  5. Cook your chicken  bake all in one dish, covered, then divide into 5 servings. 
Close up shot of cooked rice in glass bowl.

REHEATING INSTRUCTIONS

These bowls can easily be reheated right in the microwave for 2-3 minutes. If you prefer, reheat the oven and warm them back up for about 10 minutes.

FREEZING INSTRUCTIONS

Easily freeze these Tuscan Chicken Bakes. Let them cool, cover with the lid, and store for up to a month in the freezer. Make sure you always let the bowls defrost some before putting them in the microwave so they don’t crack.

WHERE TO BUY THE STAY FIT MOM MEAL PREP COOKBOOKS

The Stay Fit Mom cookbooks.

The Stay Fit Mom macro friendly cookbooks are sold exclusively on our website and are available in both digital or digital + hardcopy. Find so many recipes like this one in them! Macros for all recipes included and pre loaded in the apps.

Tuscan Chicken Bakes

Krista Pool
Less dishes and less time in the kitchen. Another quick and easy chicken bake meal prep recipe you'll love!
5 from 15 votes
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Meal Prep
Cuisine Italian
Servings 5
Calories 380 kcal

Equipment

Ingredients
  

  • 25 ounces boneless skinless chicken breast
  • 15 tablespoons basmati rice
  • 1.25 cups cups chicken broth
  • 10 tablespoons tomato sauce
  • 5 tablespoons plain non-fat Greek yogurt
  • 60 g sun dried tomatoes drained
  • 100 g frozen spinach or fresh
  • 100 g asparagus diced
  • 28 g parmesan cheese
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon oregano
  • 1/2 teaspoon red pepper flakes

Instructions
 

  • Preheat the oven to 350 degrees and arrange 5 oven safe containers on a cookie sheet.
  • Dice up chicken and season it with all the seasonings.
  • To each bowl add 3 tablespoons rice, pinch of salt, 1/4 cup broth, 2 tablespoons tomato sauce, 1 tablespoon Greek yogurt, 20g spinach, 20g asparagus and 12g of sun dried tomatoes.
  • Stir well and then top each with 5 ounces of the seasoned chicken.
  • Bake for about 35-40 minutes, or until the rice is cooked.
  • Top bowls with the parmesan cheese.
  • Let cool before covering with lids and placing in the refrigerator. Reheat in the microwave for 2-3 minutes.

Notes

  • Search the Myfitnesspal or MacrosFirst app food databases for Stay Fit Mom Tuscan Chicken Bakes to log in your food diary.
  • Bulk up with some extra rice. For every extra tablespoon of uncooked rice you add to your bowl, add an additonal 8.8g of carbs and 0.8g of protein. Don’t forget to keep the 2:1 ratio of rice to broth.
  • Add extra veggies to get in some extra micronutrients!
  • Freeze a few if you won’t eat them in time. Store in the freezer up to 30 days. 

Nutrition

Calories: 380kcalCarbohydrates: 33.7gProtein: 41.1gFat: 7.1g
Keyword chicken bake, easy, meal prep, single serve, tuscan chicken bake
Tried this recipe?Let us know how it was!
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9 Comments

  • Reply Leanne March 6, 2024 at 2:13 pm

    5 stars
    Amazing!!! Will make over and over again!

  • Reply Mel March 6, 2024 at 3:11 pm

    5 stars
    So good! Perfect for a lunch that’s easy to grab and fills you up!

  • Reply Mary March 6, 2024 at 4:52 pm

    5 stars
    This was so good and simple to make. I added to my meal plan rotation.

  • Reply Stephanie Reece March 6, 2024 at 5:10 pm

    5 stars
    I love all of these meal prep recipes! Always something I’m in the mood for. This Tuscan chicken is so yummy and easy and bonus: even the kids eat it! Love meal prepping great food that the entire family will eat. 10/10 recommend this one! Tip: add a FULL 1/4 C of the broth for the rice

  • Reply Emily Hanson March 6, 2024 at 6:16 pm

    5 stars
    So easy and SO delicious! We have these on repeat at our house.

  • Reply kristen March 15, 2024 at 9:12 pm

    5 stars
    Excellent! Looked forward to eating this every day for lunch! Thank you!

    • Reply Krista Pool March 16, 2024 at 5:51 pm

      Enjoy!

  • Reply Caitlin March 25, 2024 at 6:34 pm

    5 stars
    This recipe is a favorite, even the kids love it.

    • Reply Krista Pool March 25, 2024 at 9:11 pm

      Oh nice! I’m glad you’re all enjoying it.

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