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Healthy Chicken Veggie Bowls: 5 Easy Meal Prep Ideas

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A practical and delicious meal prep recipe featuring roasted chicken, hardy vegetables, and quinoa. Designed for busy weeks, these bowls stay fresh for up to five days and offer a perfect balance of texture and flavor.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts
  • 2 tablespoons extra virgin olive oil (for chicken)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • 2 cups broccoli florets
  • 1 large red bell pepper, diced
  • 1 medium red onion, sliced into wedges
  • 1 medium zucchini, sliced into half-moons
  • 1 cup uncooked quinoa
  • 2 cups low sodium vegetable broth
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 2 tablespoons avocado oil (for dressing)

Instructions

  1. Preheat oven to 400°F (200°C). Line two large sheet pans with parchment paper.
  2. Pat chicken breasts dry. In a small bowl, mix olive oil, smoked paprika, garlic powder, salt, and pepper. Rub mixture over chicken and set aside.
  3. Chop broccoli, bell peppers, onions, and zucchini. Toss veggies with a drizzle of olive oil, salt, and pepper. Spread on the second sheet pan.
  4. Roast vegetables for 20-25 minutes, stirring halfway through, until tender-crisp.
  5. Rinse quinoa thoroughly. In a saucepan, bring vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
  6. Roast chicken for 15-18 minutes until internal temperature reaches 165°F (74°C). Remove and let rest for 5 minutes.
  7. Whisk together lemon juice, minced garlic, honey, Dijon mustard, and avocado oil to make the dressing.
  8. Slice rested chicken. Assemble bowls by dividing quinoa, roasted veggies, and chicken among containers. Store dressing separately.
  9. Refrigerate in airtight containers for up to 5 days.

Notes

Do not overcrowd the sheet pans to ensure roasting instead of steaming. Rinse quinoa thoroughly to remove bitter saponin. Keep dressing separate until serving to prevent sogginess. Chicken can be swapped for tofu, tempeh, or shrimp.

Nutrition

Keywords: meal prep, chicken bowl, healthy lunch, quinoa recipe, roasted vegetables, gluten-free, high protein, easy dinner

Find it online: https://zestynora.com/healthy-chicken-veggie-bowls-5-easy-meal-prep-ideas/