Chicken is a versatile and budget-friendly protein that can be used in a variety of ways to create cheap lunch ideas without sacrificing flavor. Whether you’re meal prepping or looking for a quick lunch option, these chicken-based meals are easy to prepare and won’t break the bank.
Why Choose Chicken for Cheap Lunches?
Chicken is a popular choice for lunch because:
- Affordable: Chicken is generally one of the cheapest protein options.
- Healthy: It’s a lean source of protein, low in fat, and high in nutrients.
- Versatile: Chicken can be used in a variety of recipes, from salads to wraps.
1. Chicken Stir-Fry
A quick and flavorful chicken stir-fry is perfect for busy days and can be made with affordable ingredients.
Ingredients:
- 1 chicken breast ($3.00)
- 1 cup mixed vegetables (carrots, bell peppers, broccoli) ($2.00)
- 2 tablespoons soy sauce ($0.30)
- 1 tablespoon olive oil ($0.20)
- 1 cup rice ($0.50)
Total cost: Approximately $5.50 per serving.
Instructions:
- Slice the chicken into thin strips.
- Heat olive oil in a pan and stir-fry the chicken until fully cooked.
- Add mixed vegetables and soy sauce, and stir-fry until the vegetables are tender.
- Serve over cooked rice.
2. Chicken Caesar Wrap
A chicken Caesar wrap is a portable and delicious lunch that’s perfect for meal prepping.
Ingredients:
- 1 cooked chicken breast, shredded ($3.00)
- 1 whole wheat tortilla ($1.00)
- 1 tablespoon Caesar dressing ($0.30)
- 1/2 cup romaine lettuce, chopped ($0.50)
- Parmesan cheese ($0.50)
Total cost: Approximately $5.30 per serving.
Instructions:
- In a bowl, mix the shredded chicken with Caesar dressing.
- Place the chicken mixture onto the tortilla.
- Add chopped lettuce and Parmesan cheese.
- Roll the tortilla into a wrap and slice in half.
3. Baked Chicken with Sweet Potatoes
Baked chicken with sweet potatoes is a healthy and filling lunch option that’s great for meal prepping.
Ingredients:
- 1 chicken thigh ($2.00)
- 1 medium sweet potato, cubed ($1.00)
- Olive oil, salt, and pepper for seasoning ($0.20)
Total cost: Approximately $3.20 per serving.
Instructions:
- Preheat the oven to 400°F (200°C).
- Season the chicken thigh with olive oil, salt, and pepper.
- Arrange the cubed sweet potatoes on a baking sheet and drizzle with olive oil.
- Bake the chicken and sweet potatoes for 25-30 minutes until the chicken is cooked through and the sweet potatoes are tender.
4. BBQ Chicken Sandwich
For a tangy and satisfying lunch, try a BBQ chicken sandwich. This recipe is perfect for leftovers and requires minimal prep time.
Ingredients:
- 1 cooked chicken breast, shredded ($3.00)
- 2 tablespoons BBQ sauce ($0.50)
- 1 hamburger bun ($0.50)
- 1/4 cup coleslaw mix ($0.50)
Total cost: Approximately $4.50 per serving.
Instructions:
- Mix the shredded chicken with BBQ sauce in a bowl.
- Toast the hamburger bun, if desired.
- Pile the BBQ chicken onto the bun and top with coleslaw mix.
5. Chicken and Veggie Quesadilla
A chicken and veggie quesadilla is a delicious, cheesy lunch that’s quick to make.
Ingredients:
- 1/2 cooked chicken breast, shredded ($1.50)
- 1/4 cup shredded cheese ($0.50)
- 1 whole wheat tortilla ($1.00)
- 1/4 cup bell peppers, sliced ($0.50)
- Salsa for dipping ($0.50)
Total cost: Approximately $4.00 per serving.
Instructions:
- Place the tortilla in a hot skillet.
- Add shredded chicken, cheese, and bell peppers on one half of the tortilla.
- Fold the tortilla in half and cook until the cheese melts and the tortilla is crispy.
- Serve with salsa on the side.
Conclusion
These cheap lunch ideas with chicken offer a range of delicious, filling, and budget-friendly meals that are easy to prepare. From a chicken stir-fry to a BBQ chicken sandwich, you can enjoy a variety of chicken-based dishes without spending more than $5-$6 per serving. Try these recipes for your next lunch and enjoy the benefits of a tasty, affordable meal.