How to Meal Prep Chicken Shish for the Week
Chicken shish is one of the best proteins you can batch cook. It's high in protein, incredibly versatile, reheats brilliantly, and — when seasoned properly — tastes just as good on day four as it did on day one. Here's exactly how to do it.
We use Baharat's 600g Chicken Shish Kebab Seasoning for this — it's an authentic Turkish blend that makes the marinade effortless.
Step 1: The Marinade (Sunday Evening)
The key to great meal-prepped chicken shish is a proper overnight marinade. Don't skip this — it's what keeps the chicken juicy even after reheating.
For 1kg of chicken thighs (enough for 4–5 meals):
- 1kg boneless, skinless chicken thighs
- 3 tbsp Baharat Chicken Shish Seasoning
- 4 tbsp full-fat yoghurt
- 2 tbsp olive oil
- Juice of 1 lemon
- 3 garlic cloves, minced
Mix everything together, coat the chicken thoroughly, cover and refrigerate overnight. The yoghurt tenderises the meat and the seasoning penetrates deeply.
Step 2: Batch Cook (Monday Morning or Lunchtime)
Cook all the chicken at once using whichever method suits you:
Oven method: Spread on a lined baking tray. Bake at 220°C (fan 200°C) for 22–25 minutes, turning halfway. Finish under the grill for 3 minutes for charred edges.
Air fryer method: Cook in batches at 200°C for 16–18 minutes, shaking halfway. Don't overcrowd the basket.
Pan method: Sear in a very hot cast iron pan in batches, 4–5 minutes per side.
Let the chicken cool completely before portioning and storing.
Step 3: Portion & Store
Divide the cooked chicken into meal-sized portions (roughly 150–200g per serving) in airtight containers. Store in the fridge for up to 4 days, or freeze portions for up to 3 months.
Storage tip: Keep the chicken whole (not sliced) until you're ready to eat — it retains moisture much better this way.
5 Ways to Use Your Meal-Prepped Chicken Shish
This is where it gets fun. One batch of chicken shish, five completely different meals:
Monday — Classic Shish Wrap
Warm a flatbread, slice the chicken, add shredded lettuce, tomato, red onion and a generous drizzle of Baharat Garlic Sauce. Done in 5 minutes.
Tuesday — Shish Rice Bowl
Serve sliced chicken over fluffy basmati rice with roasted peppers, cucumber and a squeeze of lemon. Add a spoonful of yoghurt on the side.
Wednesday — Shish Salad (High Protein Lunch)
Slice cold chicken over a big salad of rocket, cherry tomatoes, cucumber, red onion and pomegranate seeds. Dress with olive oil and lemon. Incredibly satisfying and under 500 calories.
Thursday — Shish Pasta
Toss sliced chicken through cooked pasta with roasted cherry tomatoes, spinach, a splash of the pasta water and a drizzle of olive oil. A Turkish-Italian fusion that works surprisingly well.
Friday — Shish Flatbread Pizza
Spread a flatbread with tomato paste, top with sliced chicken, red onion, peppers and a little mozzarella. Grill for 5–6 minutes. Finish with Baharat Chilli Sauce and fresh parsley.
Macros & Nutrition
Chicken thigh is an excellent meal prep protein — higher in fat than breast but far more flavourful and forgiving when reheated. Per 150g serving of cooked chicken shish (approximate):
- Calories: ~280 kcal
- Protein: ~32g
- Fat: ~15g
- Carbs: ~2g (from the seasoning and marinade)
Pair with rice or flatbread to hit your carb targets, or keep it lean with salad.
Stock Up on Seasoning
If you're meal prepping regularly, it's worth having a good supply of seasoning on hand. Our 600g Chicken Shish Seasoning covers multiple batch cooks, and our Turkish Kebab Dinner Collection is perfect if you want to rotate between doner, shish and kofte throughout the week.
Happy prepping! 🌿
