Lemon Garlic Chicken Bowls: 35g Protein Meal Prep (Print Version)
Flavorful Lemon Garlic Chicken Bowls packed with 35g protein. Perfect for healthy meal prep, these vibrant bowls are quick to make and satisfying.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ Zesty Lemon-Garlic Chicken
01 -
1 lb boneless, skinless chicken breast, cut into 1-inch pieces
02 -
2 tbsp olive oil
03 -
1/4 cup fresh lemon juice (from 1-2 lemons)
04 -
4 cloves garlic, minced
05 -
1 tsp dried oregano
06 -
1/2 tsp dried thyme
07 -
1/2 tsp salt
08 -
1/4 tsp black pepper
→ Hearty Quinoa & Roasted Veg
09 -
1 cup uncooked quinoa
10 -
2 cups water or vegetable broth
11 -
4 cups broccoli florets (about 1 large head)
12 -
1 large red bell pepper, chopped into 1-inch pieces
13 -
1 tbsp olive oil
14 -
1/2 tsp salt
15 -
1/4 tsp black pepper
→ Fresh Toppings & Garnish
16 -
1 pint cherry tomatoes, halved
17 -
1/4 cup thinly sliced red onion
18 -
1/4 cup fresh parsley, chopped, for garnish
# Instructions:
01 -
Preheat oven to 400°F. In a medium bowl, combine 1 lb boneless, skinless chicken breast pieces with 2 tbsp olive oil, 1/4 cup fresh lemon juice, 4 cloves minced garlic, 1 tsp dried oregano, 1/2 tsp dried thyme, 1/2 tsp salt, and 1/4 tsp black pepper. Toss to coat and set aside while you prepare other components for your Lemon Garlic Chicken Bowls | 35g Protein Meal Prep.
02 -
Rinse 1 cup uncooked quinoa thoroughly. In a small saucepan, combine the rinsed quinoa with 2 cups water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork and set aside.
03 -
On a large baking sheet, toss 4 cups broccoli florets and 1 large red bell pepper (chopped) with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Spread in a single layer and roast in the preheated 400°F oven for 15-20 minutes, or until tender-crisp and slightly charred.
04 -
While vegetables roast, heat a large skillet over medium-high heat. Add the marinated chicken in a single layer, ensuring not to overcrowd the pan (cook in batches if necessary). Cook for 5-7 minutes, flipping once, until golden brown and cooked through (internal temperature 165°F). This ensures juicy chicken for your Lemon Garlic Chicken Bowls | 35g Protein Meal Prep.
05 -
While chicken cooks and vegetables roast, prepare your fresh toppings. Halve 1 pint cherry tomatoes and thinly slice 1/4 cup red onion. Roughly chop 1/4 cup fresh parsley for garnish. These vibrant additions will complete your Lemon Garlic Chicken Bowls | 35g Protein Meal Prep.
06 -
Divide the cooked quinoa among 4 meal prep containers or bowls. Add equal portions of roasted broccoli and bell pepper, followed by the cooked lemon-garlic chicken. Top each bowl generously with halved cherry tomatoes, sliced red onion, and a sprinkle of fresh parsley.
# Notes:
01 -
Store assembled Lemon Garlic Chicken Bowls | 35g Protein Meal Prep in airtight containers in the refrigerator for up to 4 days. Reheat gently in the microwave or enjoy cold.
02 -
Feel free to substitute broccoli and bell pepper with other quick-roasting vegetables like zucchini, asparagus, or green beans, adjusting cooking times as needed.
03 -
For an extra kick, add a pinch of red pepper flakes to the chicken marinade or a squeeze of fresh lemon juice over the finished bowls.
04 -
If quinoa isn't your preference, brown rice or even couscous can be used as a hearty base for these delicious bowls.
# Tools You'll Need:
01 -
Cutting board
02 -
Chef's knife
03 -
Large mixing bowl
04 -
Baking sheet
05 -
Saucepan with lid
06 -
Measuring cups and spoons
07 -
4 meal prep containers
# Nutrition Facts (Per Serving):
Calories: 497 kcal
Total Fat: 17 g
Total Carbohydrate: 41 g
Protein: 44 g