Easy Meal Prep Chicken Bowls – Healthy Lunches for the Week
Healthy, balanced, and incredibly easy to make, these meal prep chicken bowls are loaded with juicy seasoned chicken, fluffy rice or quinoa, roasted veggies, and a flavorful sauce. Perfect for lunch or dinner all week long!
Ingredients
- For the Chicken:
- 1.5 lbs boneless skinless chicken breasts or thighs
- 2 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp cumin
- Salt and pepper to taste
- For the Base:
- 2 cups cooked brown rice or quinoa, couscous, or cauliflower rice
- For the Veggies:
- 1 red bell pepper sliced
- 1 zucchini chopped
- 1 cup broccoli florets
- 1 tbsp olive oil
- Salt and pepper
- Optional Toppings:
- Avocado slices
- Fresh cilantro or parsley
- Lime wedges
- Greek yogurt or tzatziki
- Hot sauce or chipotle mayo
Instructions
- Prep Chicken:
- In a bowl, mix olive oil, paprika, garlic powder, onion powder, cumin, salt, and pepper. Add chicken and toss to coat. Let it marinate for at least 10 minutes (or overnight for more flavor).
- Cook Chicken:
- Heat a skillet over medium-high heat. Add chicken and cook for 6–7 minutes per side, or until fully cooked and golden brown. Let rest, then slice.
- Roast the Veggies:
- Preheat oven to 400°F (200°C). Toss the chopped veggies with olive oil, salt, and pepper. Spread on a baking sheet and roast for 15–20 minutes, flipping halfway.
- Assemble Bowls:
- Divide rice, chicken, and veggies among 4 containers. Add desired toppings. Cool completely before sealing and refrigerating.
Notes
- Swap veggies based on the season or what you have on hand: sweet potatoes, green beans, corn, or spinach all work great.
- Double the batch and freeze cooked chicken separately to extend meal prep.
- Want Mediterranean vibes? Use couscous, roasted eggplant, and drizzle with hummus.
Nutrition
Calories: 430kcalCarbohydrates: 30gProtein: 38gFat: 18gFiber: 4g
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