Got a whole chicken? Today I have for you a whole chicken meal prep that makes 3 freezer friendly meals!

Whole Chicken Meal Prep (3 Freezer Friendly Meals)

Got a whole chicken? Today I have for you a whole chicken meal prep that makes 3 freezer friendly meals!
Course Main Course
Cuisine Meal Prep
Prep Time 10 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 25 minutes
Servings 7 servings
Author Carmy


Whole Chicken

  • 4 lb chicken
  • 2 tbsp olive oil
  • 2 tbsp salt
  • 2 tbsp pepper
  • 2.5 tbsp paprika
  • 1 lemon
  • 5 cloves garlic crushed

Roasted Veg (Meal 1)

  • 2 potatoes
  • 2 carrots
  • 3 onions
  • 3 cloves garlic
  • 2 tbsp olive oil
  • salt and pepper

Pesto Quinoa (Meal 2 and 3)

  • 1.5-2 cups quinoa
  • 120 grams spinach
  • 4 tbsp pesto
  • salt and pepper
  • 1 cup frozen vegetables such as corn, peas, carrots, caulitflower, etc as an add in for meal 3


  • Heat your oven up to 400F
  • Season your whole chicken (inside and out) with the salt, pepper, and paprika before placing a sliced lemon and crushed garlic cloves inside the cavity of the chicken. 
  • In a roasting pan, place your diced potatoes, carrots, onions, and garlic in and coat it with some oil and salt and pepper to taste. Then put your roasting rack on top of the pan and place your chicken on top before putting it in the oven.
  • While roasting your chicken and vegetables, cook your quinoa. Once cooked, add in spinach, pesto, salt, and pepper. Divide this in half.
  • In a separate pan, cook some frozen vegetables of your choice such as corn and edamame beans (this is what I had on hand). Once cooked, mix in with half of your quinoa.
  • Once the chicken is done, let the chicken rest for 10-15 minutes before cutting off the two breasts and place it in a freezer bag/container with the roasted vegetables. Shred the rest of the chicken and divide that in half and put each half in with your two portions of quinoa.
  • Either serve immediately or if you freeze it, thaw it out overnight before reheating via stovetop or microwave.


Note: this is set as seven servings because the first meal, chicken and roasted vegetables, while half is one serving for my partner, I'm full from 1/4 so that one ziploc bag would be three servings.