Name: High-Protein Lentil and Chicken Meal Prep Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 500 g chicken breast or thighs (cut into bite-sized pieces); 250 g red or brown lentils (rinsed and drained); 2 medium onions (chopped (about 2 cups)); 3 cloves of garlic (minced (about 1 tablespoon)); 2 medium carrots (peeled and chopped (about 2 cups)); 2 stalks celery (chopped (about 1 cup)); 1 can (400g diced tomatoes); 2 cups chicken broth; 1 teaspoon dried thyme; 1 teaspoon dried rosemary; 1 bay leaf; Salt and pepper (to taste); Optional: 1/4 cup chopped fresh parsley or cilantro for garnish

As a busy home cook, I’m always on the lookout for recipes that are not only delicious but also budget-friendly and packed with nutrients. One of my go-to meals is a high-protein lentil and chicken meal prep stew that I make at least once a week – it’s become a family favourite. My husband, who’s usually quite particular, even asked for seconds! This stew is a game-changer for anyone looking for a healthy, satisfying meal that’s easy on the wallet. And the best part? It’s incredibly versatile, making it perfect for batch cooking and storing leftovers for up to three days. In this article, I’ll share my recipe and some valuable tips for making the most of this protein-rich meal prep stew.

Recipe Overview

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 6-8
Difficulty: Easy-Moderate

Why You’ll Love This High-Protein Lentil and Chicken Meal Prep Stew

It’s high in protein, making it an excellent choice for those looking to boost their protein intake.
Lentils are one of the most affordable protein sources available, making this recipe budget-friendly.
The recipe is incredibly versatile, allowing you to make adjustments to suit your dietary needs and preferences.
It’s a great way to meal prep for the week, with leftovers that can be stored in the fridge for up to three days.
The stew is packed with nutrients, including fibre, vitamins, and minerals.

High-Protein Lentil and Chicken Meal Prep Stew

15 min prep · 30 min cook · 4 servings

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Ingredients You’ll Need

500g chicken breast or thighs, cut into bite-sized pieces
250g red or brown lentils, rinsed and drained
2 medium onions, chopped (about 2 cups)
3 cloves of garlic, minced (about 1 tablespoon)
2 medium carrots, peeled and chopped (about 2 cups)
2 stalks celery, chopped (about 1 cup)
1 can (400g) diced tomatoes
2 cups chicken broth
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 bay leaf
Salt and pepper, to taste
Optional: 1/4 cup chopped fresh parsley or cilantro for garnish

Tip: For a more intense flavour, use homemade chicken broth instead of store-bought. Simply simmer chicken bones in water for 30 minutes to an hour, then strain and discard the solids.

Equipment You’ll Need

Large stockpot or Dutch oven
Immersion blender (optional)
Ladle
Sharp knife and cutting board

How to Make High-Protein Lentil and Chicken Meal Prep Stew

Heat a large stockpot or Dutch oven over medium heat. Add 1-2 tablespoons of oil and swirl it around to coat the bottom of the pan. I like to use a neutral-tasting oil like canola or grapeseed.
Once the oil is hot, add the chopped onions and sauté until they’re translucent and starting to caramelize, about 8-10 minutes. You’ll know they’re ready when they turn a lovely golden brown and start to smell sweet.
Add the minced garlic and sauté for another minute, stirring constantly to prevent burning. The aroma will fill your kitchen, and you’ll be eager to dig in!
Add the chopped carrots and celery and cook for 5 minutes, stirring occasionally, until they start to soften. The mixture will begin to look like a beautiful, colourful stew.
Add the chicken to the pot and cook until it’s browned on all sides and cooked through, about 5-7 minutes. You’ll know it’s done when it reaches an internal temperature of 165°F (74°C).
Add the lentils, diced tomatoes, chicken broth, thyme, rosemary, and bay leaf to the pot. Stir to combine, then bring the mixture to a boil. Once boiling, reduce the heat to low and simmer, covered, for 20-25 minutes or until the lentils are tender.
Season the stew with salt and pepper to taste, then remove the bay leaf. If the stew seems too thick, add a splash of water. If it’s too thin, simmer for a few more minutes to reduce the liquid.
Ladle the stew into individual containers, leaving about an inch of space at the top. Cover and refrigerate or freeze for up to three days. Reheat in the microwave or on the stovetop until hot and bubbly.
Optional: Garnish with chopped fresh parsley or cilantro before serving. This adds a pop of colour and freshness to the dish.

Tips From My Kitchen

Invest in quality spices: Fresh herbs and spices make a huge difference in the flavour of your dish. Try to use fresh thyme and rosemary instead of dried, and use high-quality salt for added depth.
Don’t overcook the chicken: Cook the chicken until it’s just done, then remove it from the heat. Overcooking can lead to dry, tough meat that’s unpleasant to eat.
Use a mix of lentils: Combining red and brown lentils creates a more interesting texture and flavour. Red lentils break down quickly, while brown lentils retain their shape.
Make it a one-pot wonder: Cook the stew in one large pot to reduce cleanup and make the process more efficient.
Freeze for later: This stew freezes beautifully, making it a great option for meal prep. Simply thaw overnight in the fridge or reheat in the microwave.

Delicious Variations to Try

Spicy Version: Add 1-2 teaspoons of hot sauce, such as sriracha or Frank’s RedHot, to the stew for an extra kick. You can also add diced jalapenos or serrano peppers for added heat.
Vegetarian/Vegan Option: Replace the chicken with cubed tofu or tempeh, and use vegetable broth instead of chicken broth. You can also add additional vegetables like bell peppers, mushrooms, or broccoli.
Different Protein: Try using beef, turkey, or pork instead of chicken. Simply adjust the cooking time and liquid ratio accordingly.

What to Serve With High-Protein Lentil and Chicken Meal Prep Stew

Crusty bread or crackers: Serve with a side of crusty bread or crackers for dipping into the stew’s rich broth.
Roasted vegetables: Roasted vegetables like broccoli, cauliflower, or Brussels sprouts make a delicious side dish that complements the stew nicely.
Salad or greens: Add a side of mixed greens or a simple green salad for a refreshing contrast to the hearty stew.

Frequently Asked Questions

Can I use canned lentils instead of dried?

Yes, you can use canned lentils, but be aware that they may have a softer texture and a more pronounced flavour. Drain and rinse the lentils before adding them to the stew.

How do I store leftover stew?

Refrigerate leftover stew in an airtight container for up to three days or freeze for up to three months. Reheat in the microwave or on the stovetop until hot and bubbly.

Can I make this stew in a slow cooker?

Yes, you can make this stew in a slow cooker. Brown the chicken and cook the vegetables in a pan, then transfer everything to the slow cooker with the remaining ingredients. Cook on low for 6-8 hours or high for 3-4 hours.

Is this stew gluten-free?

Yes, this stew is gluten-free. However, be sure to check the ingredients of your chicken broth and any store-bought spices or condiments to ensure they are gluten-free.

Can I add other spices or herbs to the stew?

Yes, feel free to experiment with other spices and herbs to create a unique flavour profile. Some options include paprika, cumin, coriander, and dried oregano.