Healthy Lemon Garlic Chicken Meal Prep Bowls (Print Version)
Lemon Garlic Chicken Meal Prep Bowls offer a vibrant, nutritious, and easy weeknight dinner or make-ahead lunch. Flavorful chicken with fresh veggies.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 45 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: American
Dietary: Gluten-Free, Dairy-Free, Diabetic-Friendly
# Ingredients:
→ The Zesty Chicken Core
01 -
1 1/2 lbs boneless, skinless chicken breasts
02 -
2 tbsp olive oil
03 -
1/4 cup fresh lemon juice
04 -
4 cloves garlic, minced
05 -
1 tsp dried oregano
06 -
1 tsp salt
07 -
1/2 tsp black pepper
→ Vibrant Veggie Medley
08 -
4 cups broccoli florets (about 1 lb)
09 -
2 medium bell peppers (any color), chopped
10 -
1/2 medium red onion, thinly sliced
11 -
1 pint cherry tomatoes, halved
12 -
1 tbsp olive oil
→ Wholesome Grain Foundation
13 -
1 cup uncooked quinoa
14 -
2 cups vegetable broth
→ Bright Finishing Touches
15 -
1/4 cup fresh parsley, chopped
16 -
4 lemon wedges, for serving
# Instructions:
01 -
In a medium saucepan, combine 1 cup uncooked quinoa and 2 cups vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until liquid is absorbed. Let stand for 5 minutes, then fluff with a fork. This forms the wholesome grain foundation for your Healthy Lemon Garlic Chicken Meal Prep Bowls.
02 -
In a bowl, combine 1 1/2 lbs boneless, skinless chicken breasts with 2 tbsp olive oil, 1/4 cup fresh lemon juice, 4 cloves garlic (minced), 1 tsp dried oregano, 1 tsp salt, and 1/2 tsp black pepper. Toss to coat well. Let marinate for at least 10 minutes while you prep vegetables.
03 -
Preheat oven to 400°F. On a large baking sheet, toss 4 cups broccoli florets, 2 medium bell peppers (chopped), and 1/2 medium red onion (thinly sliced) with 1 tbsp olive oil. Spread in a single layer and roast for 15-20 minutes, until tender-crisp.
04 -
While vegetables roast, heat a large skillet over medium-high heat. Add the marinated 1 1/2 lbs boneless, skinless chicken breasts. Cook for 5-7 minutes per side, or until cooked through and golden brown. Remove from skillet and let rest for a few minutes before slicing.
05 -
Once roasted, add 1 pint cherry tomatoes (halved) to the baking sheet with the other vegetables. Slice the cooked chicken into strips or cubes. Divide the cooked 1 cup uncooked quinoa, roasted vegetables, and sliced chicken evenly among 4 meal prep containers, creating your Healthy Lemon Garlic Chicken Meal Prep Bowls.
06 -
Sprinkle each of your Healthy Lemon Garlic Chicken Meal Prep Bowls with 1/4 cup fresh parsley (chopped). Serve immediately with 4 lemon wedges, or cover and refrigerate for future healthy meals. This completes your delicious and nutritious meal prep.
# Notes:
01 -
These bowls are perfect for meal prep! Store in airtight containers in the refrigerator for up to 4 days.
02 -
Feel free to swap broccoli for asparagus, green beans, or zucchini. Brown rice or farro can replace quinoa.
03 -
For an extra flavor boost, add a pinch of red pepper flakes to the chicken marinade or a sprinkle of feta cheese when serving.
04 -
Reheat gently in the microwave or enjoy at room temperature. A squeeze of fresh lemon juice before eating brightens all the flavors.
# Tools You'll Need:
01 -
Large baking sheet
02 -
Large bowl
03 -
Small saucepan
04 -
Measuring cups and spoons
05 -
Cutting board
06 -
Chef's knife
07 -
Meal prep containers
# Nutrition Facts (Per Serving):
Calories: 615 kcal
Total Fat: 19 g
Total Carbohydrate: 47 g
Protein: 61 g