High Protein Mediterranean Chicken Bowl Meal Prep (Print Version)
Prepare a delicious High Protein Mediterranean Chicken Bowl for easy meal prep. This flavorful recipe combines tender chicken, fresh veggies, and a zesty dressing, perfect for healthy lunches.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Mediterranean
Dietary: Gluten-Free
# Ingredients:
→ The Protein Powerhouse
01 -
1 1/2 lbs boneless, skinless chicken breasts
02 -
2 tbsp olive oil
03 -
2 tbsp fresh lemon juice
04 -
1 tsp dried oregano
05 -
1/2 tsp garlic powder
06 -
Salt and black pepper to taste
→ Vibrant Veggie Medley & Base
07 -
2 cups cooked quinoa
08 -
1 large cucumber, diced
09 -
1 1/2 cups cherry tomatoes, halved
10 -
1 large bell pepper (any color), diced
11 -
1/2 small red onion, thinly sliced
→ Zesty Lemon-Herb Dressing
12 -
1/4 cup olive oil
13 -
3 tbsp fresh lemon juice
14 -
2 tbsp fresh dill, chopped
15 -
1 clove garlic, minced
16 -
1 tsp Dijon mustard
17 -
Salt and black pepper to taste
→ Mediterranean Accents & Garnish
18 -
1/2 cup Kalamata olives, pitted and halved
19 -
1/2 cup crumbled feta cheese
20 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
In a bowl, combine 1 1/2 lbs boneless, skinless chicken breasts with 2 tbsp olive oil, 2 tbsp fresh lemon juice, 1 tsp dried oregano, 1/2 tsp garlic powder, salt, and black pepper. Toss to coat and let marinate for at least 10 minutes while you prep other ingredients for your High Protein Mediterranean Chicken Bowl | Meal Prep.
02 -
Heat a large skillet over medium-high heat. Add the marinated chicken breasts and cook for 6-8 minutes per side, or until cooked through and golden brown. Remove from heat, let rest for 5 minutes, then slice into bite-sized pieces. This ensures juicy chicken for your High Protein Mediterranean Chicken Bowl | Meal Prep.
03 -
While the chicken cooks, prepare your vibrant veggie medley. In a large bowl, combine 2 cups cooked quinoa, 1 large diced cucumber, 1 1/2 cups halved cherry tomatoes, 1 large diced bell pepper (any color), and 1/2 small thinly sliced red onion. Set aside.
04 -
In a small bowl, whisk together 1/4 cup olive oil, 3 tbsp fresh lemon juice, 2 tbsp chopped fresh dill, 1 minced garlic clove, 1 tsp Dijon mustard, salt, and black pepper. Mix until well combined and emulsified. This dressing brings all the flavors together for your High Protein Mediterranean Chicken Bowl | Meal Prep.
05 -
Divide the cooked quinoa and veggie mixture evenly among 4 meal prep containers. Top each with the sliced Mediterranean chicken. Distribute 1/2 cup pitted and halved Kalamata olives and 1/2 cup crumbled feta cheese over the bowls.
06 -
Drizzle each High Protein Mediterranean Chicken Bowl | Meal Prep with a generous amount of the Zesty Lemon-Herb Dressing. Garnish with 1/4 cup chopped fresh parsley just before serving or packing for meal prep.
# Notes:
01 -
For optimal meal prep, store the dressing separately and add just before eating to prevent the veggies from getting soggy.
02 -
Feel free to add a scoop of hummus or a few tablespoons of toasted chickpeas to each bowl for an extra protein and fiber boost.
03 -
Don't hesitate to swap or add other Mediterranean-friendly vegetables like roasted zucchini, spinach, or artichoke hearts based on your preference.
04 -
Store assembled bowls in airtight containers in the refrigerator for up to 3-4 days.
# Tools You'll Need:
01 -
Mixing bowls
02 -
Whisk
03 -
Measuring cups and spoons
04 -
Cutting board
05 -
Chef's knife
06 -
Baking sheet
07 -
Small saucepan
08 -
Meal prep containers
# Nutrition Facts (Per Serving):
Calories: 717 kcal
Total Fat: 36 g
Total Carbohydrate: 34 g
Protein: 61 g