High Protein Chicken Meal Prep Bowls
Delicious, protein-packed meal prep bowls combining juicy chicken, fluffy quinoa, and vibrant veggies for a nutritious, flavorful, and satisfying meal.
Ingredients
For the Chicken
- 2 pieces Chicken Breasts Lean protein source, keeps you full longer.
- 2 tablespoons Olive Oil Healthy fats for flavor and moisture.
- 3 cloves Garlic Adds aromatic depth to the chicken.
- 1 teaspoon Smoked Paprika Provides a warm, smoky flavor.
- 1 teaspoon Ground Cumin Optional spice that enhances the dish’s richness.
- 2 tablespoons Lemon Juice Brightens the flavors, adding freshness.
- to taste Salt & Pepper Essential for enhancing all the other flavors.
For the Base
- 1 cup Quinoa A protein-packed base that’s gluten-free.
For the Veggies
- 1 cup Cherry Tomatoes Juicy pops of flavor, adding color and vitamins.
- 1 cup Cucumber Refreshing crunch for texture.
- 1 cup Broccoli Nutrient-dense veggie that boosts antioxidants.
- 1/2 piece Red Onion A touch of sweetness and crunch (optional).
- 1/4 cup Fresh Parsley or Cilantro Vibrant herb for garnish and flavor.
For the Dressing
- 1/2 cup Greek Yogurt Adds creaminess and protein.
- 2 tablespoons Dijon Mustard Tangy kick that elevates the dressing.
- 1 tablespoon Honey or Maple Syrup A touch of sweetness to balance flavors.
Instructions
Preparation
- Preheat your oven to 400°F (200°C).
- Slice the chicken breasts into strips for quicker cooking.
- In a bowl, combine olive oil, minced garlic, smoked paprika, cumin (if using), lemon juice, salt, and pepper.
- Add the chicken strips to the marinade, ensuring they’re well coated. Let marinate for at least 15 minutes.
- While the chicken marinates, rinse the quinoa under cold water.
Cooking
- In a saucepan, bring 2 cups of water or low-sodium chicken broth to a boil.
- Add the quinoa, reduce to a simmer, and cover. Cook for about 15 minutes until fluffy.
- While quinoa is cooking, spread the marinated chicken strips on a baking sheet.
- Bake in the preheated oven for 20-25 minutes until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
- Halfway through, add the cherry tomatoes and broccoli (if using frozen, just pour directly on the tray) to the same baking sheet.
Assembly
- Once the chicken is done, remove from oven and let it rest for a few minutes.
- In each meal prep container, place a generous scoop of quinoa as the base.
- Top with chicken strips, roasted cherry tomatoes, steamed broccoli, cucumber, and red onion.
- Prepare the dressing by mixing Greek yogurt, olive oil, Dijon mustard, honey or maple syrup, and a pinch of salt and pepper.
- Drizzle the dressing over the bowls and sprinkle with fresh parsley or cilantro.
Notes
Marinate the chicken overnight for even deeper flavors. Optionally swap quinoa for brown rice if desired. Store leftovers in an airtight container for up to 4 days; freeze for up to 3 months.