Healthy Lemon Garlic Chicken Meal Prep Bowls (Print Version)
Healthy Lemon Garlic Chicken Meal Prep Bowls offer a flavorful, protein-packed lunch or dinner. Easy to make ahead for busy weeks, these bowls are packed with vibrant veggies and tender chicken.
# 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
# Ingredients:
→ Zesty Chicken & Marinade
01 -
1 1/2 lbs boneless, skinless chicken breasts
02 -
1/4 cup fresh lemon juice
03 -
1 tbsp lemon zest
04 -
4 cloves garlic, minced
05 -
2 tbsp extra virgin olive oil
06 -
1 tsp dried oregano
07 -
1 tsp sea salt
08 -
1/2 tsp black pepper
→ Vibrant Veggie Medley
09 -
4 cups broccoli florets
10 -
1 large red bell pepper, sliced
11 -
1 pint cherry tomatoes, halved
12 -
1/2 medium red onion, thinly sliced
13 -
1 tbsp extra virgin olive oil
14 -
Salt and freshly ground black pepper, to taste
→ Wholesome Grain Base
15 -
1 cup dry quinoa
16 -
2 cups low-sodium vegetable broth
→ Fresh Finish
17 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
In a bowl, combine 1.5 lbs boneless, skinless chicken breasts with 1/4 cup fresh lemon juice, 1 tbsp lemon zest, 4 cloves minced garlic, 2 tbsp extra virgin olive oil, 1 tsp dried oregano, 1 tsp sea salt, and 1/2 tsp black pepper. Stir to coat thoroughly and let marinate for at least 15 minutes.
02 -
In a medium saucepan, combine 1 cup dry quinoa and 2 cups low-sodium vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand for 5 minutes, then fluff with a fork.
03 -
Preheat your oven to 400°F. On a large baking sheet, toss 4 cups broccoli florets, 1 large sliced red bell pepper, 1 pint halved cherry tomatoes, and 1/2 medium thinly sliced red onion with 1 tbsp extra virgin olive oil, salt, and freshly ground black pepper, to taste.
04 -
Roast the prepared vegetables in the preheated oven for 15-20 minutes, or until they are tender-crisp and slightly caramelized. This vibrant medley is essential for your Healthy Lemon Garlic Chicken Meal Prep Bowls.
05 -
While vegetables roast, heat a large skillet over medium-high heat. Cook the marinated chicken for 5-7 minutes per side, or until cooked through (internal temperature 165°F). This flavorful chicken is the star of your Healthy Lemon Garlic Chicken Meal Prep Bowls. Let rest for 5 minutes, then slice.
06 -
Divide the cooked quinoa, roasted vegetables, and sliced lemon garlic chicken evenly among 4 meal prep containers. Garnish each of your Healthy Lemon Garlic Chicken Meal Prep Bowls with 1/4 cup fresh chopped parsley before serving or storing.
# Notes:
01 -
For even more flavor, marinate the chicken for up to 4 hours in the refrigerator.
02 -
These meal prep bowls can be stored in airtight containers in the refrigerator for up to 4 days.
03 -
Feel free to substitute other vegetables like asparagus, zucchini, or sweet potato for the broccoli or bell pepper.
04 -
Enjoy these bowls cold, or gently reheat in the microwave for 1-2 minutes until warmed through.
# Tools You'll Need:
01 -
Baking sheet
02 -
Large mixing bowls
03 -
Measuring cups and spoons
04 -
Cutting board
05 -
Chef's knife
06 -
Saucepan with lid
07 -
Meal prep containers
# Nutrition Facts (Per Serving):
Calories: 600 kcal
Total Fat: 20 g
Total Carbohydrate: 45 g
Protein: 60 g