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–+ servings
Healthy Lemon Garlic Chicken Meal Prep Bowls

Healthy Lemon Garlic Chicken Meal Prep Bowls for Easy Weekdays

Healthy Lemon Garlic Chicken Meal Prep Bowls combine lean protein, vibrant veggies, and fiber-rich grains for quick, nutritious meals.
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Prep Time 30 minutes
Cook Time 40 minutes
Resting Time 10 minutes
Total Time 1 hour 20 minutes
Course Main dishes
Cuisine American
Servings 4 bowls
Calories 450 kcal

Equipment

  • Mixing bowl
  • Saucepan
  • skillet or grill pan
  • Baking sheet

Ingredients
  

For the Chicken

  • 3 tablespoons olive oil for marinating chicken
  • 4 pieces boneless skinless chicken breasts
  • 4 cloves garlic finely minced
  • 1 tablespoon lemon zest
  • 3 tablespoons freshly squeezed lemon juice
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon smoked paprika
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper
  • ½ teaspoon red pepper flakes optional

For the Vegetables

  • 2 cups broccoli crowns
  • 1 piece red bell pepper sliced
  • 1 piece yellow bell pepper sliced
  • 1 piece red onion sliced
  • 2 tablespoons olive oil for roasting vegetables
  • 1 teaspoon garlic powder
  • 1 teaspoon dried Italian seasoning

For the Grain Base

  • 1.5 cups brown rice or quinoa use a mix
  • 3 cups low-sodium chicken broth or water
  • ½ teaspoon sea salt for flavoring grain base

For Serving

  • 1 piece lemon wedges for serving
  • ¼ cup fresh parsley chopped
  • fresh dill or cilantro optional
  • 1 tablespoon extra-virgin olive oil optional
  • ¼ cup feta cheese or avocado optional

Instructions
 

Marinating and Cooking

  • In a medium bowl, whisk together olive oil, garlic, lemon zest, lemon juice, dried oregano, dried thyme, smoked paprika, sea salt, black pepper, and optional red pepper flakes. Marinate chicken for at least 30 minutes, up to 8 hours.
  • Rinse brown rice or quinoa under cold water. In a saucepan, combine rinsed grains, chicken broth or water, and sea salt. Bring to a boil, then reduce heat to low, cover, and simmer. Cook brown rice for 35-40 minutes, quinoa for 15 minutes, or mix for 20-25 minutes. Let it fluff after cooking.
  • Preheat oven to 400°F (200°C). On a baking sheet, arrange broccoli, sliced peppers, and onion. Drizzle with olive oil, sprinkle salt, black pepper, garlic powder, and Italian seasoning. Toss and roast for 18-22 minutes until tender and slightly charred.
  • Heat a skillet or grill pan and grill the marinated chicken for 5-7 minutes on each side until golden and cooked to 165°F (74°C). Rest for 5-10 minutes before slicing.
  • Divide grain base among containers, top with roasted vegetables and sliced chicken. Garnish with parsley and optional toppings, adding lemon wedge on the side.
  • Let the bowls cool before storing in the refrigerator for up to 4 days. Reheat for 1.5-3 minutes when ready to eat.

Notes

Marinate the chicken for 4-8 hours for deeper flavor. Cook grains in bulk for efficiency. Don't overcrowd the pan while roasting vegetables.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 75mgSodium: 600mgPotassium: 800mgFiber: 6gSugar: 3gVitamin A: 600IUVitamin C: 85mgCalcium: 60mgIron: 3mg
Keyword Bowls, Chicken, garlic, Healthy, lemon, meal prep
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