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Healthy Lemon Garlic Chicken Meal Prep Bowls

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A flavorful and nutritious meal prep bowl featuring marinated chicken, roasted vegetables, and a wholesome grain base, perfect for busy weekdays.

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)
  • 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 olive oil, minced garlic, lemon zest, lemon juice, dried oregano, thyme, smoked paprika, salt, black pepper, and red pepper flakes. Pat chicken breasts dry and place in a shallow dish or zip-top bag. Pour the marinade over and let marinate in the refrigerator for at least 30 minutes.
  2. Cook the Grain Base: Rinse brown rice or quinoa until the water runs mostly clear. In a saucepan, combine the rinsed grain, chicken broth, and salt. Bring to a boil, then reduce heat and simmer until liquid is absorbed: brown rice takes about 35-40 minutes, quinoa about 15 minutes. Fluff and set aside.
  3. Prep and Roast the Vegetables: Preheat oven to 400°F (200°C). Toss broccoli, bell peppers, and red onion with olive oil and seasonings on a baking sheet. Roast for 18-22 minutes until tender with charred edges.
  4. Cook the Chicken: Heat a skillet over medium-high heat. Remove the chicken from the marinade and cook for 5-7 minutes on one side, then flip and cook another 5-7 minutes until the internal temperature reaches 165°F (74°C). Let rest before slicing.
  5. Assemble the Meal Prep Bowls: Divide cooked grain among containers. Add roasted vegetables beside grains. Top with sliced chicken, garnish with parsley and lemon wedges. Add feta or avocado if desired.

Notes

Marinate the chicken longer for enhanced flavor. Store meal prep bowls in the fridge for up to 4 days.

Nutrition

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

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