The concept of meal prep has been around for quite some time, going back to the great bodybuilders who paved the way for the well known bodybuilders in 2023. History lesson aside, when it comes to meal prep, chicken is one of the most common and versatile protein sources. Although there has been a great increase and evolution of meal prep, the classic “chicken, rice, and broccoli” still comes to mind for some when they think about meal prep.
In this blog post, we will explore creative ways to meal prep with chicken, and how long it really lasts in the fridge.
Meal prepping chicken is a great way to save time and eat healthy throughout the week. However, a common question is how long meal prepped chicken lasts in the fridge or freezer before spoiling. In this comprehensive guide we’ll cover everything you need to know about meal prep chicken shelf life, proper storage methods and tips to keep it fresh longer.
How Long Does Cooked Chicken Last in the Fridge?
When stored properly in the refrigerator, cooked chicken will last 3 to 4 days before the risk of spoilage becomes too high. Here are the fridge shelf lives for different types of cooked chicken
- Plain chicken breast or thighs: 3 to 4 days
- Chicken with marinades or sauces: 3 to 4 days
- Rotisserie chicken: 3 to 4 days
- Shredded chicken: 3 to 4 days
The important thing is to keep cooked chicken in containers that don’t let air in and at or below 40°F in the fridge. The air dries out the chicken and can speed up the growth of bacteria. Keep an eye on your fridge’s temperature and try to keep it below 40°F.
Can Meal Prepped Chicken Last a Full Week?
Cooked chicken tends to lose quality after 3 to 4 days in the fridge. For meal preps that cover a full week, you have two main options:
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Meal prep twice per week – Cook enough chicken for 3 to 4 days at a time. Meal prepping twice ensures no chicken sits in the fridge for over 4 days.
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Prep once, freeze extra portions – Cook a week’s worth but immediately freeze meals you won’t eat within 3 to 4 days. Defrost as needed.
Freezing protects quality and prevents spoilage beyond the 3 to 4 day fridge shelf life.
How Long Does Frozen Meal Prep Chicken Last?
The FDA says that frozen chicken that is stored properly will stay fresh for three to four months. Certain ingredients like marinades may shorten freezer life. For best quality, follow these freezer storage guidelines:
- Let chicken cool completely before freezing
- Use airtight, freezer-safe containers or bags
- Label containers with dates
- Freeze in single meal portions
- Don’t refreeze after thawing
With proper freezing techniques, you can safely store meal prepped chicken for several months.
How To Tell If Meal Prep Chicken Has Spoiled
Signs that cooked chicken has spoiled include:
- Slimy or mushy texture
- Discoloration or grey tinges
- Rancid, rotting, or sour smell
- Mold growth
Discard chicken with any signs of spoilage. Don’t taste questionable chicken!
Tips For Making Meal Prep Chicken Last Longer
- Use airtight glass containers to prevent drying out
- Portion into single servings to limit air exposure
- Freeze extra portions immediately after cooking
- Ensure fridge temp is 40°F or below
- Store chicken on bottom shelf away from doors
- Don’t mix chicken with raw produce in fridge
Following proper storage methods helps meal prep chicken stay fresher for the entirety of its fridge shelf life.
Frequently Asked Questions
How many days can you store meal prep chicken in the fridge?
Cooked chicken lasts 3 to 4 days max in the fridge when stored properly in airtight containers at 40°F or below.
Can you prep chicken for the week and store in the fridge?
It’s risky to prep a full week’s worth of chicken to keep solely in the fridge, as quality declines rapidly after 3 to 4 days. Either prep twice weekly or freeze any extra portions immediately.
Should you refrigerate or freeze meal prep chicken?
For meal preps lasting 3 to 4 days, refrigeration is fine. But freezing helps chicken retain quality for longer preps.
What happens if you eat spoiled meal prep chicken?
Eating spoiled chicken can cause food poisoning. Symptoms include nausea, vomiting, diarrhea, fever, and abdominal cramps. Discard any questionable chicken.
How do you reheat meal prep chicken safely?
When reheating frozen or refrigerated chicken, use a food thermometer and reheat to 165°F. This kills any bacteria that may have developed during storage.
Can you freeze cooked chicken twice?
Refreezing thawed chicken can increase spoilage risk. For food safety, only freeze cooked chicken once prior to eating.
The Takeaway
With proper refrigeration and freezing methods, meal prepped chicken can safely last for 3 to 4 days in the fridge or several months in the freezer. Following food safety guidelines prevents illness from spoiled chicken. Prep in small batches, use air-tight storage containers, and freeze extra portions to get the longest shelf life from your meal prep chicken.
Baked Chicken Meal Prep
A lot of people like to meal prep with baked chicken because it’s easy to make and can be used in many different dishes. To begin baking chicken for meal prep, start by preheating your oven to 375°F. Line a baking sheet with parchment paper, and place the chicken breast on the sheet. Season the chicken with salt, pepper, and any other herbs or spices you prefer.
Bake the chicken breast in the oven for 20-25 minutes or until it reaches an internal temperature of 165°F. Once the chicken is cooked, let it cool before portioning it out into containers for the week.
One creative way to use baked chicken in meal prep is to make chicken bowls and salads. To make a healthy and well-balanced meal, just mix the baked chicken with your favorite grains, vegetables, and sauces. You can also use the baked chicken in salads, wraps, or sandwiches throughout the week.
Meal Prep Chicken Breast
Chicken breast is a great option for meal prep as it is lean, high in protein, and can be used in a variety of dishes.
To begin meal prepping chicken breast, start by selecting high-quality, fresh chicken breast from a trusted source. You can either buy it fresh or frozen and thaw it in the refrigerator overnight before cooking.
One creative way to meal prep chicken breast is to marinate it before cooking. Marinating chicken breast adds flavor and moisture to the meat, making it more enjoyable to eat throughout the week. You can use olive oil, lemon juice, garlic, herbs, and other ingredients to make your own marinade, or you can buy one already made. Simply place the chicken breast in a resealable bag with the marinade, and let it sit in the refrigerator for a few hours or overnight before cooking.
Chefs tip: be mindful with how much lemon juice you use in your marinades. The lemon juice is very acidic and with the correct amount, can be used to tenderize the chicken, giving it a nice texture once its cooked.
If youre looking to same more time with your meal prep, another way to meal prep chicken breast is to cook it in bulk and use it throughout the week in different dishes. You can cook the chicken breast in a variety of ways, such as grilling, baking, or sautéing. Once the chicken is cooked, let it cool before portioning it out into containers for the week. You can use the cooked chicken breast in salads, wraps, stir-fries, and more. Nutrimeals offers a wide variety of different protein options that you can order in bulk quantities, including chicken. Its a great convenient and cost-effective way to get creative with dishes throughout the week.