top of page
Search

Meal Prep: Smoky Chicken Breast w/ Sweet Potato Fries & Asparagus

Updated: Jan 14

This flavorful, nutrient-packed meal is perfect for anyone looking to fuel their day. Butterflied smoky chicken, crispy sweet potato fries, and roasted asparagus make this dish a go-to for meal prep or family dinners. Plus, we’ve added an air fryer option for the fries and included the full macros so you can track with ease!



Ingredients (Serves 6)


For the Smoky Chicken:

  • 6 boneless, skinless chicken breasts (butterflied)

  • 4 tsp smoked paprika

  • 2 tsp garlic powder

  • 2 tsp onion powder

  • 1 tsp cayenne pepper

  • 1 tsp black pepper

  • 1 tsp salt

  • Olive oil (for cooking)

For the Sweet Potato Fries:

  • 4 large sweet potatoes, cut into fries

  • 2 tbsp olive oil

  • 1 tsp garlic powder

  • 1/2 tsp black pepper

  • 1/2 tsp salt

For the Asparagus:

  • 2 bunches of asparagus, trimmed

  • 2 tbsp olive oil

  • 1 tsp garlic powder

  • 1/2 tsp black pepper

  • 1/2 tsp salt


Instructions

1. Prepare the Sweet Potato Fries:

  • Oven Method:

    1. Preheat your oven to 400°F (200°C).

    2. Toss the sweet potato fries with olive oil, garlic powder, black pepper, and salt.

    3. Arrange the fries in a single layer on two parchment-lined baking sheets.

    4. Bake for 25-30 minutes, flipping halfway, until golden and crispy.

  • Air Fryer Method:

    1. Toss the sweet potato fries with garlic powder, black pepper, and salt (skip olive oil for crispier fries).

    2. Place in the air fryer basket in a single layer (cook in batches if needed).

    3. Air fry at 375°F (190°C) for 15-18 minutes, shaking the basket halfway through.


2. Roast the Asparagus:

  1. Toss the asparagus with olive oil, garlic powder, black pepper, and salt.

  2. Spread the asparagus on a baking sheet.

  3. Roast in the oven at 400°F (200°C) for 12-15 minutes, or until tender-crisp.


3. Cook the Smoky Chicken:

  1. Butterfly the chicken breasts by slicing them horizontally and opening them like a book.

  2. In a small bowl, mix smoked paprika, garlic powder, onion powder, cayenne pepper, black pepper, and salt.

  3. Rub the spice blend onto both sides of the chicken.

  4. Heat a large skillet or grill pan over medium heat and add a drizzle of olive oil.

  5. Cook the chicken in batches, 3-5 minutes per side, until golden brown and cooked through (internal temperature should reach 165°F/75°C).

  6. Remove from the pan and let rest for a few minutes.


4. Assemble and Serve:

  1. Divide the chicken, sweet potato fries, and asparagus evenly among 6 plates or meal prep containers.

  2. Garnish with parsley or a squeeze of lemon for an extra flavor boost.


Macros Per Serving:

  • Calories: ~372

  • Protein: ~31g

  • Fat: ~15g

  • Carbs: ~25g


Pro Tips

  • Air Fryer Advantage: The air fryer creates perfectly crispy fries without the need for much oil—perfect for meal prep!

  • Efficiency Hack: While the fries and asparagus are roasting, cook the chicken to save time.


This meal is simple, flavorful, and tailored for those chasing gains. With balanced macros and bold flavors, it’s ideal for recovery, energy, and satisfaction.



Ready to Take Your Fitness and Nutrition to the Next Level?

This meal is just the start! If you're serious about reaching your fitness goals, whether it’s building muscle, losing fat, or improving performance, I can help you get there.


Click here to learn more and get started today!




Comments

bottom of page