Protein Prep: Batch Cooking Chicken, Beans, and Tofu
Updated 2026-01-15
Protein prep is one of the highest leverage cooking habits. When you have a cooked protein ready, assembling a meal becomes a 10–15 minute project instead of an hour.
This guide explains how to batch-cook chicken, beans, and tofu, then keep meals interesting with seasoning and sauces.
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Choose a method you’ll repeat
The “best” method is the one you’ll actually do on busy weeks. Pick one reliable approach: sheet-pan roasting, pressure cooking, or skillet cooking.
Keep seasonings simple during batch cooking, then vary flavor at serving time with sauces and toppings.
Chicken: cook for texture and flexibility
Chicken thighs tend to stay juicier; chicken breast is leaner but can dry out if overcooked.
Cook to doneness and rest before slicing. Portion for 2–3 meals and freeze extra.
Beans and lentils: budget-friendly and meal-prep friendly
Beans work as a main protein or a second protein that makes meals more filling.
If you use canned beans, rinse and season them so they taste like an ingredient, not an afterthought.
Tofu: press, season, and crisp
Extra-firm tofu is easiest for batch cooking. Pressing removes water and improves texture.
Crisp tofu (oven/air fryer/pan) and store separately from sauces so it stays better for longer.
Storage and reheating
Label containers with cooked date and keep proteins easy to grab.
Reheat gently and add moisture (broth/sauce) to prevent dryness.
- Cool quickly in shallow containers.
- Freeze portions you won’t eat soon.
- Add sauce at serving time for better texture.
Food safety guidance is informational. When in doubt, use a thermometer and follow local recommendations.