Chef Jack Ovens
50 recipes converted from their YouTube cooking videos.
HIGH PROTEIN Chicken Crunch Wraps In 15 Minutes
High‑protein, low‑carb chicken crunch wraps packed with garlic yogurt sauce, fresh tomatoes, lettuce, mozzarella and a few corn chips for extra crunch. Ready in under 40 minutes, these wraps deliver about 650 calories and 76 g of protein per serving.
Chicken Caesar Wrap
A high‑protein, grab‑and‑go chicken Caesar wrap perfect for meal‑prep. Seasoned chicken breasts are seared, finished in the oven with crispy bacon, tossed with a quick low‑fat Caesar dressing, shredded baby romaine, and wrapped in low‑fat high‑protein tortillas. Makes five satisfying wraps that keep well in the fridge for up to four days.
Marry Me Chicken
A quick, creamy garlic sauce chicken with sun‑dried tomatoes, fresh herbs and Parmesan. The sauce is rich, flavorful and perfect over rice, pasta or potatoes. Serves 3‑4.
Creamy Lemon Chicken Orzo
A bright, creamy one‑pan meal featuring tender chicken thighs, al dente orzo, peas, spinach, and a silky lemon‑infused sauce. Perfect for meal‑prep or a comforting dinner, this dish balances citrus freshness with rich dairy and savory stock.
Better Than Takeout Chicken Fried Rice
A protein‑packed, take‑away style chicken fried rice that uses day‑old jasmine rice for authentic texture. Made with chicken thighs, frozen mixed vegetables, and a savory soy‑oyster sauce, this dish is perfect for meal‑prep and delivers a satisfying balance of carbs, protein, and flavor.
64g High Protein Pasta Meal Prep
A high‑protein, creamy pasta dish packed with chicken, mushrooms, spinach and a cottage‑cheese sauce. Makes five meal‑prep portions, each delivering over 60 g of protein. Quick, flavorful and perfect for busy weeknights.
Crispy Chicken Burgers
High‑protein, low‑carb crispy chicken burgers that are perfect for meal‑prep. Ground chicken is seasoned, formed into patties, coated with a crunchy corn‑flake crumb, baked until golden, and served on toasted buns with a tangy yogurt‑hot‑sauce. Makes 5 servings and freezes well.
Black Pepper Chicken Stir Fry
A quick and flavorful Asian‑style black pepper chicken stir‑fry served over fluffy jasmine rice. Thinly sliced bell peppers, onion, garlic and spring onions are tossed with tender chicken thigh strips in a savory soy‑oyster sauce, finished with cracked black pepper for a satisfying bite.
5 Meal Prep Bowls In Less Than 1 Hour
A hearty, balanced breakfast bowl perfect for meal‑prepping. Roasted seasoned potatoes and mixed veggies, juicy beef sausages, fluffy scrambled eggs, sharp cheddar, and fresh pico de gallo come together in a convenient container for a nutritious start to the day.
Crunchy Pickled Red Onions
Quick and easy homemade pickled red onions that are bright pink, super crunchy, and perfect on tacos, burgers, salads, or any dish that needs a pop of flavor. This recipe uses just a few pantry staples and optional spices for extra depth.
Creamy Cauliflower Cheese
A comforting baked cauliflower dish smothered in a rich, silky cheese sauce. The cauliflower is first roasted for a light char, then coated with a velvety cheddar‑Grana cheese béchamel and baked until golden. Perfect as a hearty main or a side for a family dinner.
Chicken Taco Potato Bowls
High‑protein chicken taco bowls with crispy seasoned potatoes, fresh pico de gallo and a smoky cilantro‑lime yogurt sauce. Perfect for meal‑prep, easy to make in an air‑fryer or oven and a skillet.
Cajun Chicken and Rice Meal Prep
A low‑calorie, high‑protein Cajun‑flavored meal prep featuring spiced chicken, fragrant basmati rice, and a tangy Cajun mayo sauce. All components share a single homemade Cajun spice blend for maximum flavor and minimal prep.
Creamy Cajun Chicken Pasta
A one‑pot, meal‑prep friendly Cajun‑spiced chicken pasta with a pink‑rose sauce made from tomatoes and cream. Perfectly seasoned, creamy, and easy to clean up, this dish yields five ready‑to‑go containers that keep for days in the fridge or months in the freezer.
High Protein Beef Taco Bowl Recipe
A Mexican‑inspired meal‑prep bowl packed with seasoned ground beef, fluffy basmati rice, smoky corn salsa, black beans, cheddar cheese and fresh toppings. Makes 5 generous servings that keep up to 5 days in the fridge or 4 months frozen.
High Protein Lemon Chicken with Broccoli & Bok Choy
A meal‑prep friendly, high‑protein lemon chicken served with blanched broccoli, bok choy, and fluffy basmati rice. The bright lemon‑soy glaze coats bite‑size chicken thighs and pairs perfectly with the simple sautéed veggies. Makes five ready‑to‑go containers that keep for up to 4 days in the fridge or 4 months frozen.
One Pot Creamy Mushroom Chicken
A comforting one‑pot dish featuring seared chicken thighs simmered in a rich garlic‑infused cream sauce with sautéed mushrooms, fresh herbs, and optional Parmesan. Easy, flavorful, and perfect for weeknight dinners.
High Protein Chicken Shawarma Meal Prep
A budget‑friendly Mediterranean‑inspired bowl featuring marinated chicken thigh, fluffy lemon‑garlic parsley jasmine rice, a tangy Greek‑yogurt sauce, and a fresh side salad. Perfect for meal‑prepping and quick reheating.
HIGH PROTEIN Thai Green Chicken Curry Meal Prep
A protein‑rich Thai green chicken curry made for meal‑prep. Tender chicken thigh and eggplant soak up fragrant green curry paste, coconut milk, and lime leaves, served over fluffy jasmine rice. Perfect for the fridge or freezer and quick microwave reheating.
Tandoori Chicken Wraps Budget Friendly Meal Prep
A nutritious, high‑protein Indian‑inspired wrap featuring marinated tandoori chicken, a tangy cucumber‑yogurt sauce, and fresh veggies, all rolled in a protein‑rich tortilla. Perfect for a quick lunch or dinner that’s flavorful and packed with macros.
Marry Me Chicken (The Recipe that Went Viral)
A creamy, herb‑infused chicken dish with sun‑dried tomatoes, Parmesan, and a splash of white wine. The chicken is seasoned, seared, then simmered in a rich sauce that brings the flavors together like a perfect marriage.
Crispy Chicken with Cheesy Mac and Creamy Chili Yogurt Sauce
A high‑protein, meal‑prep friendly comfort dish featuring oven‑baked crispy chicken, creamy cheesy macaroni, and a spicy high‑protein yogurt sauce. Perfect for busy weeks and easy to customize.
My Viral Creamy Garlic Mushroom Sauce... And Chicken
A rich, velvety mushroom sauce infused with garlic and fresh herbs, paired with perfectly seared chicken thighs. This comforting dish is quick enough for weeknight dinner yet impressive enough for guests.
Beef and Cheesy Egg Breakfast Burritos
A hearty, high‑protein breakfast burrito packed with seasoned 90% lean ground beef, fluffy scrambled eggs, and melted cheddar cheese wrapped in low‑carb tortillas. Ready in under an hour, these burritos can be baked for a crispy finish, stored for up to 3 days in the fridge or 3 months frozen, and easily customized with other proteins or spices.
High Protein Chicken Wraps
Flavor‑packed Portuguese‑style chicken wrapped in soft tortillas with a bright lemon‑garlic infused oil, a tangy yogurt‑mayo sauce, and crisp lettuce. Perfect for meal‑prep or a quick dinner.
Honey Mustard Crispy Chicken Wraps
Crispy, protein‑packed chicken strips coated in crunchy corn‑flake crumbs, tossed with a tangy honey‑mustard Greek‑yogurt dressing and fresh coleslaw, all wrapped in soft tortillas. Perfect for meal‑prepping or a quick, macro‑friendly lunch.
The Crispiest Smashed Potatoes That Will Change Your Life
Crispy smashed potatoes are boiled, flattened, and oven‑roasted until golden and crunchy on the outside while staying fluffy inside. Served with a tangy homemade honey mustard mayonnaise, this side dish is perfect for parties, dinner tables, or a comforting snack.
30 Minute Meal Prep
A fresh, protein‑packed wrap featuring tender chicken tossed in a bright basil‑pesto and a tangy mayo‑capers sauce, layered with crisp lettuce and juicy cherry tomatoes. Perfect hot or cold for lunch, dinner, or meal‑prep.
Big Mac Bowls for Fat Loss & Muscle Gain
A five‑day meal‑prep that mimics the taste of a Big Mac while delivering 50 g of protein per serving. Brown rice, lean ground beef, a tangy low‑fat mayo‑Greek yogurt sauce, and a fresh salad make a balanced, high‑protein lunch or dinner that stays fresh for days.
I Prepped 5 High-Protein Meals in 1 Hour — Here’s How
A protein‑packed Asian‑inspired meal featuring boneless chicken thighs glazed in a sweet honey‑soy sauce, stir‑fried colorful vegetables, and fluffy jasmine rice. Perfect for meal‑prep, storage, and reheating.
High Protein Honey Soy Chicken Meal Prep
A balanced meal‑prep recipe featuring crispy air‑fried potatoes, seared chicken thighs coated in a sweet‑savory soy‑honey glaze, and bright garlic green beans. Makes five 750 ml containers that reheat beautifully for a quick lunch or dinner.
Meal Prep In Less Than An Hour
Easy, cheap, and flavorful Buffalo chicken wraps with a homemade tangy ranch sauce. Perfect for meal‑prepping or a quick lunch, these wraps combine spicy baked chicken, creamy ranch, crisp lettuce, avocado, and shredded cheddar in a soft tortilla.
Healthy Salmon Meal Prep
A flavorful Japanese‑inspired meal‑prep recipe featuring salmon coated in a sweet‑savory miso glaze, paired with crisp sesame‑tossed broccoli, carrots, and green beans. Ready in under an hour, this dish is perfect for healthy lunches or dinners.
Creamy Garlic Lemon Pasta
A quick, cheap, and delicious creamy garlic lemon pasta that comes together in about 15 minutes. Thinly sliced garlic, fresh lemon zest and juice, and a splash of heavy cream create a bright, velvety sauce that coats al‑dente spaghetti. Optional parsley and Parmesan add freshness and depth.
HIGH PROTEIN Meal Prep Marry Me Chicken In 25 Minutes
A high‑protein, low‑fat version of the popular Marry Me Chicken, made with cottage cheese for a creamy sauce and tossed with pasta, sundried tomatoes, and spinach. Each serving packs 650 calories, 64 g protein and only 11 g fat – perfect for meal‑prep and macro‑friendly eating.
HIGH PROTEIN Chicken Alfredo That Doesnt Suck
A quick, high‑protein dinner that combines roasted broccoli, cauliflower and portobello mushrooms with a creamy low‑fat cottage cheese Alfredo sauce and seasoned chicken breast. Ready in under 30 minutes of cooking and perfect for meal‑prep in five containers.
Make 5 Meals In 35 Minutes With This Lemon Chicken Meal Prep
A bright, honey‑sweet lemon chicken served over fluffy basmati rice with sautéed broccoli, broccoli stems, and green beans. The sauce is thickened with corn flour and finished with toasted sesame seeds for extra crunch.
Meal Prep Honey Garlic Salmon Bowls
A quick and delicious honey garlic salmon meal prep with fluffy basmati rice and crisp stir‑fried broccoli. Ready in about 45 minutes, this recipe yields five balanced containers perfect for the workweek.
Cottage Pie
A comforting British cottage pie made with seasoned ground beef, grated vegetables, and a fluffy, golden mashed potato topping enriched with egg yolks. Perfect for family dinners and easy to prepare in under two and a half hours.
Meal Prep Chicken Avocado Wraps
Tender baked chicken thighs marinated in a creamy homemade ranch sauce, wrapped in soft flour tortillas with fresh avocado, mozzarella, pickled onions and herbs. Perfect for lunch, dinner, or meal‑prep, these wraps are flavorful, juicy, and easy to customize.
Chicken fajita meal prep done in 40 minutes
A Mexican‑style chicken fajita meal‑prep recipe that includes seasoned chicken, sautéed onions and peppers, a cilantro‑lime black bean side, and a fresh chunky guacamole. Portion into five 1‑liter containers for a week of ready‑to‑heat lunches or dinners.
High Protein Meal Prep Cheaper Than Fast Food
A comforting one‑pan meal packed with smoky Spanish chorizo, tender chicken, colorful vegetables and jasmine rice, finished with a splash of cream for extra richness. Perfect for meal‑prep, this dish delivers restaurant‑level flavor and solid protein in five satisfying portions.
Better Than Takeout Sesame Chicken
A high‑protein, budget‑friendly sesame chicken served over fragrant jasmine rice. This Chinese‑American inspired recipe is optimized for meal‑prep: the chicken is pan‑seared for a crisp crust, tossed in a sweet‑savory glaze, and paired with sesame‑infused spring‑onion rice. Makes five portable containers that keep for up to 4 days in the fridge or 4 months frozen.
Honey chicken meal prep done in 30 minutes to set you up for the whole week
A flavorful Asian‑fusion honey chicken with a sweet‑spicy sriracha glaze, served alongside perfectly cooked basmati rice and sautéed broccoli. Made in bulk for five 1‑liter containers, this dish stores up to 5 days in the fridge or 4 months in the freezer—ideal for busy weeks.
This High Protein Pasta Bake Changed EVERYTHING
A high‑protein, macro‑friendly baked pasta dish packed with chicken, mozzarella, Parmesan, Greek‑style yogurt, cottage cheese and a generous swirl of basil pesto. Perfect for meal‑prep, it yields five hearty 750 ml containers that stay fresh in the fridge for up to four days or freeze for three months.
Creamy Garlic Sauce
A rich, velvety sauce made with sautéed onions, garlic, fresh parsley and thyme, deglazed with white wine and finished with heavy cream. Perfect for drizzling over pasta, steak, chicken, or roasted vegetables.
My Viral Creamy Garlic Mushroom Sauce
A rich, velvety sauce made with shallots, garlic, mushrooms, white wine, and heavy cream. Perfect for drizzling over a perfectly pan‑seared steak or any grilled meat.
Chipotle Chicken Burrito Bowls
A flavorful Mexican-inspired chipotle chicken burrito bowl packed with smoky chicken, lime‑bright jasmine rice, black beans, corn, fresh tomatoes, red onion, cilantro, cheese, and a creamy sriracha‑yogurt sauce. Perfect for meal‑prepping; it stores well in the fridge or freezer.
Honey Sriracha Chicken Meal Prep
A quick, cheap, and delicious Asian‑fusion meal‑prep recipe featuring sweet‑spicy honey sriracha chicken, crisp‑charred broccolini, and fluffy jasmine rice. Perfect for five days of lunches or dinners.
High Protein Creamy Tuscan Salmon Meal Prep
A high‑protein, low‑calorie meal‑prep friendly dish featuring pan‑seared salmon in a creamy tomato‑spinach sauce served over fluffy basmati rice. Perfect for five days of nutritious lunches or dinners.