Lemon Garlic Chicken Meal Prep: Healthy Bowls (Print Version)
Lemon garlic chicken meal prep bowls are a healthy, flavorful solution for busy weeks. Enjoy tender chicken, vibrant veggies, and a zesty sauce.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ Zesty Chicken Core
01 -
1 1/2 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
02 -
1 1/2 tbsp olive oil
03 -
Juice of 1 large lemon
04 -
Zest of 1 large lemon
05 -
4 cloves garlic, minced
06 -
1 tsp dried oregano
07 -
3/4 tsp sea salt
08 -
1/2 tsp black pepper
→ Roasted Garden Medley
09 -
1 lb broccoli florets
10 -
2 medium bell peppers (any color), chopped into 1-inch pieces
11 -
1 pint cherry tomatoes, halved
12 -
1 1/2 tbsp olive oil
13 -
1/4 tsp sea salt
14 -
1/4 tsp black pepper
→ Hearty Grain Base
15 -
1 cup uncooked quinoa
16 -
2 cups water
→ Fresh Finish
17 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
In a large bowl, combine 1 1/2 lbs boneless, skinless chicken breasts with 1 1/2 tbsp olive oil, juice and zest of 1 large lemon, 4 cloves minced garlic, 1 tsp dried oregano, 3/4 tsp sea salt, and 1/2 tsp black pepper. Toss to coat and set aside while preparing other components for your Lemon Garlic Chicken Meal Prep Bowls.
02 -
Rinse 1 cup uncooked quinoa thoroughly under cold water. In a medium saucepan, combine the rinsed quinoa with 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Fluff with a fork.
03 -
Preheat oven to 400°F. On a large baking sheet, combine 1 lb broccoli florets, 2 medium bell peppers (chopped), and 1 pint halved cherry tomatoes. Drizzle with 1 1/2 tbsp olive oil, 1/4 tsp sea salt, and 1/4 tsp black pepper. Toss well to coat evenly.
04 -
Spread the seasoned vegetables in a single layer on the baking sheet. Roast for 15-20 minutes, or until tender-crisp and slightly caramelized. Stir halfway through cooking. These vibrant veggies are key to delicious Lemon Garlic Chicken Meal Prep Bowls.
05 -
Heat a large skillet over medium-high heat. Add the marinated chicken pieces and cook for 5-7 minutes, stirring occasionally, until cooked through and lightly browned. Ensure chicken reaches an internal temperature of 165°F.
06 -
Divide the cooked quinoa, sautéed lemon garlic chicken, and roasted vegetables evenly among 4 meal prep containers. This creates balanced and flavorful Lemon Garlic Chicken Meal Prep Bowls ready for the week.
07 -
Sprinkle 1/4 cup fresh chopped parsley over each assembled bowl just before serving or sealing for storage. The fresh parsley adds a bright, herbaceous finish to your delicious meal.
# Notes:
01 -
Store assembled Lemon Garlic Chicken Meal Prep Bowls in airtight containers in the refrigerator for up to 4 days. Reheat gently in the microwave or oven until warmed through.
02 -
Feel free to substitute other quick-roasting vegetables like asparagus, zucchini, or green beans for the broccoli or bell peppers. Adjust roasting time as needed.
03 -
If quinoa isn't your preference, brown rice, couscous, or even cauliflower rice can be used as a healthy base for these bowls.
04 -
For an extra kick, add a pinch of red pepper flakes to the chicken marinade or a squeeze of fresh lemon juice just before serving.
# Tools You'll Need:
01 -
Large baking sheet
02 -
Medium saucepan
03 -
Cutting board
04 -
Sharp knife
05 -
Measuring cups and spoons
06 -
Large mixing bowl
07 -
Meal prep containers
# Nutrition Facts (Per Serving):
Calories: 615 kcal
Total Fat: 20 g
Total Carbohydrate: 45 g
Protein: 62 g