These chicken & quinoa meal prep bowls are packed with protein, fresh veggies, and bold flavor. Perfect for healthy lunches, meal prep, and busy weeks.
Why You’ll Love This Recipe
- Perfect for meal prep and busy schedules
- High-protein and nutrient-dense
- Easy to customize with your favorite veggies
- Budget-friendly and family-approved
Ingredients
For the Chicken
- 1½ lbs boneless, skinless chicken breasts (or thighs)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Quinoa
- 1 cup uncooked quinoa, rinsed
- 2 cups water or chicken broth
For the Bowls
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 cup roasted or steamed broccoli
- ½ cup shredded carrots
- Fresh parsley or cilantro, chopped
Optional Sauce
- Greek yogurt sauce, tahini, or lemon vinaigrette
Step-by-Step Instructions
- Cook quinoa according to package instructions using water or chicken broth. Fluff and set aside.
- Season chicken with olive oil, garlic powder, paprika, salt, and pepper.
- Heat a skillet or grill pan over medium-high heat and cook chicken for 5–6 minutes per side until golden and cooked through.
- Remove chicken from heat and let rest for 5 minutes, then slice.
- Prepare vegetables (roast, steam, or use fresh as desired).
- Assemble bowls by dividing quinoa evenly among containers.
- Top with sliced chicken, vegetables, and fresh herbs.
- Add sauce just before serving or store separately for meal prep.
Equipment
- Medium saucepan with lid
- Skillet or grill pan
- Cutting board
- Sharp knife
- Meal prep containers
Tips & Variations
- Protein swaps: Use grilled shrimp, salmon, or tofu.
- Flavor boost: Marinate chicken in lemon juice, garlic, and olive oil for 30 minutes.
- Low-carb option: Swap quinoa for cauliflower rice.
- Storage: Store in airtight containers for up to 4 days in the refrigerator.
- Reheating: Reheat without sauce for best texture.
Serving Suggestions
- Drizzle with tahini or garlic yogurt sauce
- Serve warm or chilled
- Add avocado slices or feta for extra richness
- Pair with a simple side salad if serving fresh
Nutrition Facts (Approximate per Serving)
- Calories: 450
- Protein: 38g
- Carbohydrates: 35g
- Fat: 16g
Conclusion
These Chicken & Quinoa Meal Prep Bowls make healthy eating effortless. With balanced macros, fresh ingredients, and easy prep, they’re perfect for lunches, dinners, or grab-and-go meals throughout the week. Save this recipe and make meal prep something you actually look forward to.
FAQ – Chicken & Quinoa Meal Prep Bowls
Can I freeze these meal prep bowls?
Yes, freeze cooked chicken and quinoa for up to 2 months. Add fresh veggies after thawing.
How do I keep the chicken juicy?
Avoid overcooking and let the chicken rest before slicing.
Can I make this dairy-free?
Yes, skip yogurt sauces and use vinaigrettes or tahini.
What vegetables work best?
Broccoli, bell peppers, zucchini, spinach, and cucumbers all work well.
Can I eat these bowls cold?
Absolutely. They’re delicious chilled or reheated.