Healthy Lemon Garlic Chicken Meal Prep Bowls (Print Version)
Lemon garlic chicken, roasted veggies, and quinoa make these healthy meal prep bowls perfect for a nutritious week of lunches. Easy, flavorful, and balanced.
# 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, Diabetic-Friendly
# Ingredients:
→ Zesty Garlic Chicken
01 -
1 1/2 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
02 -
1/4 cup fresh lemon juice
03 -
4 cloves garlic, minced
04 -
2 tbsp olive oil
05 -
1 tsp dried oregano
06 -
1/2 tsp paprika
07 -
Salt and black pepper to taste
→ Hearty Quinoa Base
08 -
1 cup uncooked quinoa, rinsed
09 -
2 cups vegetable broth
→ Vibrant Roasted Veggies
10 -
1 lb broccoli florets
11 -
1 large red bell pepper, cut into 1-inch pieces
12 -
1 medium zucchini, cut into 1/2-inch half-moons
13 -
1 tbsp olive oil
14 -
1/2 tsp garlic powder
15 -
Salt and black pepper to taste
→ Fresh Finishers
16 -
1/4 cup fresh parsley, chopped
17 -
1 lemon, cut into wedges, for serving
# Instructions:
01 -
Combine 1 1/2 lbs boneless, skinless chicken breasts, 1/4 cup fresh lemon juice, 4 cloves minced garlic, 2 tbsp olive oil, 1 tsp dried oregano, 1/2 tsp paprika, salt, and black pepper in a bowl. Toss to coat and let marinate while you prepare other components for your Healthy Lemon Garlic Chicken Meal Prep Bowls.
02 -
Rinse 1 cup uncooked quinoa thoroughly. In a medium saucepan, combine the rinsed quinoa with 2 cups vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork and set aside.
03 -
Preheat oven to 400°F. On a large baking sheet, toss 1 lb broccoli florets, 1 large red bell pepper, and 1 medium zucchini with 1 tbsp olive oil, 1/2 tsp garlic powder, salt, and black pepper. Roast for 20-25 minutes, flipping halfway, until tender-crisp.
04 -
While vegetables roast, heat a large skillet over medium-high heat. Add the marinated chicken pieces and cook for 6-8 minutes, stirring occasionally, until cooked through and lightly browned. Ensure no pink remains for safe and delicious Healthy Lemon Garlic Chicken Meal Prep Bowls.
05 -
Divide the cooked quinoa evenly among 4 meal prep containers. Next, add equal portions of the roasted vegetables and the cooked lemon garlic chicken to each bowl. This creates a balanced and nutritious base for your Healthy Lemon Garlic Chicken Meal Prep Bowls.
06 -
Sprinkle each bowl with 1/4 cup fresh chopped parsley. Add a lemon wedge to each container for serving or squeezing over just before eating. Allow bowls to cool completely before sealing and refrigerating for convenient healthy meals throughout the week.
# Notes:
01 -
Store these Healthy Lemon Garlic Chicken Meal Prep Bowls in airtight containers in the refrigerator for up to 4 days.
02 -
Feel free to substitute other quick-cooking vegetables like asparagus or green beans for the broccoli, bell pepper, and zucchini.
03 -
For an extra flavor boost, add a pinch of red pepper flakes to the chicken marinade or a drizzle of a light vinaigrette when serving.
04 -
Ensure vegetables are in a single layer on the baking sheet; overcrowding will steam them instead of roasting for optimal texture.
# Tools You'll Need:
01 -
Large baking sheet
02 -
Large bowl
03 -
Small saucepan with lid
04 -
Measuring cups and spoons
05 -
Cutting board
06 -
Sharp knife
# Nutrition Facts (Per Serving):
Calories: 605 kcal
Total Fat: 19 g
Total Carbohydrate: 44 g
Protein: 59 g