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Healthy Lemon Garlic Chicken Meal Prep Bowls

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A vibrant and zesty meal prep option featuring marinated chicken, roasted vegetables, and a wholesome grain base.

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 by whisking together olive oil, minced garlic, lemon zest, lemon juice, oregano, thyme, smoked paprika, salt, black pepper, and red pepper flakes. Coat chicken breasts and refrigerate for at least 30 minutes.
  2. Cook the grain base by rinsing brown rice or quinoa and combining it with chicken broth or water and salt in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer.
  3. Prep and roast the vegetables by preheating the oven to 400°F (200°C), lining a baking sheet with parchment, and tossing the vegetables with olive oil, salt, black pepper, garlic powder, and Italian seasoning. Roast until caramelized.
  4. Cook the lemon garlic chicken using your preferred method (stovetop or oven) until the internal temperature reaches 165°F (74°C). Rest the chicken afterward.
  5. Slice the chicken against the grain into strips or bite-sized pieces.
  6. Assemble the meal prep bowls by layering grain, roasted veggies, and sliced chicken. Garnish with parsley and lemon wedges.

Notes

Let the chicken marinate longer for maximum flavor. Feel free to use different vegetables or proteins as desired.

Nutrition

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

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