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Garlic Herb Chicken and Asparagus Meal Prep | Get Inspired Everyday!

Garlic Herb Chicken and Asparagus Meal Prep

  • Author: Get Inspired Everyday!
  • Prep Time: 20 mins
  • Cook Time: 25 mins
  • Total Time: 45 mins
  • Yield: 4 servings 1x


This simple meal prep keeps lunches or dinners interesting and tasty all week long!



Garlic Herb Chicken and Asparagus:

  • 2 Teaspoons onion powder
  • 2 cloves garlic, minced
  • 1 1/2 Teaspoons Italian seasoning
  • 1/2 Teaspoon sea salt, or to taste
  • 1/2 Teaspoon freshly ground black pepper
  • 2 Tablespoons olive oil
  • 1 pound boneless skinless chicken thighs, about 4
  • 1 1/2 pounds trimmed asparagus, (woody ends removed)

Cauliflower Rice:

  • 1 1/2 pounds cauliflower rice, see notes
  • 1 Tablespoon olive oil
  • 1/2 Teaspoon sea salt, or to taste
  • 1/2 Teaspoon garlic powder
  • 1 Teaspoon onion powder
  • 1/2 Teaspoon freshly ground black pepper
  • 1/2 large lemon, cut into 4 wedges


  1. Preheat the oven to 450ºF and line 2 baking sheets with parchment paper. For the Garlic Herb Chicken and Asparagus, mix together the onion powder, garlic, Italian seasoning, sea salt, pepper, and olive oil until combined.
  2. Place the chicken thighs on one end of the baking sheet. Then arrange the trimmed asparagus spears on the other end.
  3. Next divide the garlic herb oil mixture evenly over the two, and bake until the chicken is done, about 25 minutes. If you have thin asparagus, add it to the pan during the last 10 minutes of cooking time so it doesn’t overcook.
  4. Meanwhile, toss the cauliflower rice together with the olive oil, sea salt, garlic powder, onion powder, and pepper. Spread it evenly on the prepared baking sheet.
  5. When the chicken and asparagus are done, remove them from the oven to cool slightly. Then bake the cauliflower rice just until tender, 10-15 minutes.
  6. When the cauliflower rice has been cooked and cooled on a baking rack for about 10 minutes, portion out the chicken, asparagus, and cauliflower rice into containers with lids. Add a lemon wedge to each container, and store in the refrigeratorfor 3-4 days.


You’ll need about 2 – 2 1/2 pounds cauliflower, (1-2 depending on size) to yield 1 1/2 pounds. This is about 7 cups cauliflower rice. To make rice out of a whole head of cauliflower, trim away the outer leaves. Then cut the florets from the core. Break up any large pieces, (over 2″) and place the florets into a large processor. You’ll probably need to do this in 2 batches. Then process the florets into a rice like texture to use in this recipe.

  • Category: Meal Prep
  • Method: Oven Roasting
  • Cuisine: American

Keywords: Meal Prep Chicken and Veggies, Meal Prep Chicken and Vegetables, Meal Prep Chicken, Cauliflower Rice, Chicken and Vegetables