Healthy Lemon Garlic Chicken Meal Prep Bowls (Print Version)
Healthy Lemon Garlic Chicken Meal Prep Bowls are perfect for easy weeknight dinners. Flavorful chicken, roasted veggies, and grains make a balanced, make-ahead meal.
# 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 Chicken Core
01 -
1 1/2 lbs boneless, skinless chicken breasts
02 -
2 tbsp olive oil
03 -
1/4 cup fresh lemon juice
04 -
4 cloves garlic, minced
05 -
1 tsp dried oregano
06 -
1 tsp salt
07 -
1/2 tsp black pepper
→ Vibrant Veggie Medley
08 -
4 cups broccoli florets
09 -
1 large red bell pepper, chopped into 1-inch pieces
10 -
1 medium zucchini, chopped into 1/2-inch pieces
11 -
1 tbsp olive oil
12 -
1/2 tsp salt
13 -
1/4 tsp black pepper
→ Fluffy Quinoa Base
14 -
1 cup uncooked quinoa, rinsed
15 -
2 cups vegetable broth
→ Fresh Finishes & Seasoning
16 -
1/4 cup fresh parsley, chopped
17 -
Lemon wedges, for serving
# Instructions:
01 -
Combine 1 cup uncooked quinoa (rinsed) and 2 cups vegetable broth in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until liquid is absorbed. Let stand for 5 minutes, then fluff with a fork for your Healthy Lemon Garlic Chicken Meal Prep Bowls.
02 -
Slice 1 1/2 lbs boneless, skinless chicken breasts into 1-inch pieces. In a bowl, combine chicken with 2 tbsp olive oil, 1/4 cup fresh lemon juice, 4 cloves garlic (minced), 1 tsp dried oregano, 1 tsp salt, and 1/2 tsp black pepper. Toss to coat well.
03 -
Preheat oven to 400°F. On a large baking sheet, combine 4 cups broccoli florets, 1 large red bell pepper (chopped into 1-inch pieces), and 1 medium zucchini (chopped into 1/2-inch pieces). Drizzle with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Toss 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. This vibrant medley is a key component of your Healthy Lemon Garlic Chicken Meal Prep Bowls, adding color and nutrients.
05 -
While vegetables roast, heat a large skillet over medium-high heat. Add the marinated 1 1/2 lbs boneless, skinless chicken breasts. Cook for 5-7 minutes, stirring occasionally, until chicken is cooked through and lightly browned, ensuring a flavorful protein for your Healthy Lemon Garlic Chicken Meal Prep Bowls.
06 -
Divide the cooked 1 cup uncooked quinoa, sautéed 1 1/2 lbs boneless, skinless chicken breasts, and roasted vegetables evenly among 4 meal prep containers. Garnish each bowl with 1/4 cup fresh parsley (chopped) and a lemon wedge for serving, enhancing the fresh flavors.
# Notes:
01 -
Feel free to swap broccoli, bell pepper, and zucchini for other quick-cooking vegetables like asparagus, green beans, or cherry tomatoes based on what's in season.
02 -
Store these Healthy Lemon Garlic Chicken Meal Prep Bowls in airtight containers in the refrigerator for up to 4 days. Reheat gently in the microwave or oven.
03 -
For an extra kick of flavor, add a pinch of red pepper flakes to the chicken marinade or a sprinkle of feta cheese to the finished bowls.
04 -
If you're not a fan of quinoa, brown rice or even cauliflower rice can be excellent healthy alternatives for the base of these meal prep bowls.
# Tools You'll Need:
01 -
Large baking sheet
02 -
large mixing bowl
03 -
saucepan with lid
04 -
cutting board
05 -
sharp knife
06 -
measuring cups and spoons
# Nutrition Facts (Per Serving):
Calories: 572 kcal
Total Fat: 19 g
Total Carbohydrate: 38 g
Protein: 58 g