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Healthy Lemon Garlic Chicken Meal Prep Bowls

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Delicious and nutritious meal prep bowls filled with chicken, vegetables, and grains, brightened by lemon and garlic flavors.

Ingredients

Scale
  • 1.5 lb (680 g) boneless skinless chicken breasts, trimmed
  • 3 tbsp olive oil
  • 4 cloves garlic, finely minced
  • Zest of 1 large lemon
  • 3 tbsp freshly squeezed lemon juice (about 1 large lemon)
  • 1.5 tsp dried oregano
  • 1 tsp dried thyme (or Italian seasoning)
  • 1 tsp smoked paprika (or regular paprika)
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1/4 tsp red pepper flakes (optional, for a little heat)
  • 2 medium broccoli crowns, cut into small florets (about 4 cups)
  • 1 large red bell pepper, sliced into strips
  • 1 large yellow bell pepper, sliced into strips
  • 1 medium red onion, cut into wedges
  • 2 tbsp olive oil
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp dried Italian seasoning or oregano
  • 1.5 cups uncooked brown rice, quinoa, or a mix of both
  • 3 cups low-sodium chicken broth or water
  • 1/2 tsp sea salt
  • 1 large lemon, cut into wedges
  • 2 tbsp fresh parsley, finely chopped
  • 1 tbsp fresh dill or cilantro, finely chopped (optional)
  • 1 tbsp extra-virgin olive oil to drizzle (optional)
  • 1/4 cup crumbled feta cheese or sliced avocado (optional for topping)

Instructions

  1. Marinate the chicken: In a medium bowl, whisk together 3 tbsp olive oil, minced garlic, lemon zest, lemon juice, dried oregano, dried thyme, smoked paprika, salt, black pepper, and red pepper flakes (if using). Pat the chicken breasts dry with paper towels and place them in a shallow dish or a zip-top bag. Pour the marinade over the chicken, turning to coat all sides evenly. Cover and let marinate in the refrigerator for at least 30 minutes, ideally 1–2 hours.
  2. Cook the grain base: Rinse the brown rice or quinoa under cold water using a fine-mesh strainer until the water runs mostly clear. In a medium saucepan, combine the rinsed grain, chicken broth or water, and 1/2 tsp salt. Bring to a boil over medium-high heat, then reduce the heat to low, cover with a tight-fitting lid, and simmer:
  3. Once cooked, remove from heat and keep covered for 5–10 minutes to steam. Fluff with a fork and set aside to cool slightly before assembling bowls.
  4. Prep and roast the vegetables: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easier cleanup. Add broccoli florets, bell pepper strips, and red onion wedges to the baking sheet. Drizzle with 2 tbsp olive oil, then sprinkle with 1 tsp salt, 1/2 tsp black pepper, 1 tsp garlic powder, and 1 tsp Italian seasoning or oregano. Toss everything directly on the pan until the vegetables are well coated and spread them into an even layer. Roast for 18–22 minutes, tossing once halfway through, until the vegetables are tender with slightly charred edges. Remove from oven and set aside to cool slightly.
  5. Cook the lemon garlic chicken: Heat a large skillet or grill pan over medium-high heat. Remove the chicken from the marinade, letting excess drip off, and place the breasts in the hot pan in a single layer. Discard remaining marinade. Cook for 5–7 minutes on the first side without moving, until nicely browned. Flip and cook another 5–7 minutes, or until the internal temperature reaches 165°F (74°C) at the thickest part. Transfer the cooked chicken to a plate, tent loosely with foil, and let rest for 5–10 minutes before slicing.
  6. Assemble the meal prep bowls: Lay out 4–5 airtight meal prep containers. Divide the cooked rice or quinoa evenly among the containers, about 3/4–1 cup per container depending on your portion needs. Add an equal portion of roasted vegetables to each container, nestling them beside the grains. Top each bowl with sliced lemon garlic chicken, dividing evenly. Garnish each bowl with chopped parsley and optional dill or cilantro. Add a lemon wedge to each container for squeezing over just before eating.

Notes

For extra flavor, add fresh herbs to the chicken marinade. You can also mix and match vegetables to your liking.

Nutrition

Find it online: https://lunarecipez.com/healthy-lemon-garlic-chicken-meal-prep-bowls-2/

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