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High-Protein Chicken Meal Prep Bowls – Energize Fast

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  • Author: James Carter
  • Total Time: 50 minutes
  • Yield: 4 servings 1x

Description

Fuel your week with these energizing High-Protein Chicken Meal Prep Bowls. Easy to make ahead, these bowls are packed with lean chicken, fluffy quinoa, and vibrant vegetables for a satisfying and healthy meal.

Ingredients

Scale
  • 2 pounds boneless, skinless chicken breasts or thighs
  • 1 tablespoon olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Salt and freshly ground black pepper to taste
  • 1 cup quinoa, uncooked
  • 2 cups low-sodium chicken broth or water
  • 1 pound broccoli florets
  • 1 red bell pepper, seeded and chopped
  • 1 cup cherry tomatoes, halved
  • 1/2 cup corn (fresh, frozen, or canned, drained)
  • 1/4 cup chopped fresh cilantro or parsley (optional, for garnish)
  • For the dressing (optional):
  • 3 tablespoons plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste

Instructions

  1. 1. Prepare the Chicken: Preheat your oven to 400°F (200°C). In a medium bowl, toss the chicken breasts or thighs with olive oil, smoked paprika, garlic powder, onion powder, salt, and pepper until evenly coated.
  2. 2. Cook the Chicken: Place the seasoned chicken on a baking sheet lined with parchment paper. Bake for 20-25 minutes for breasts, or 25-30 minutes for thighs, or until the internal temperature reaches 165°F (74°C). Once cooked, let the chicken rest for 5-10 minutes before dicing or shredding it.
  3. 3. Cook the Quinoa: While the chicken is baking, rinse the quinoa under cold water. In a medium saucepan, combine the rinsed quinoa with chicken broth or water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed and the quinoa is fluffy. Let it stand covered for 5 minutes, then fluff with a fork.
  4. 4. Prepare the Vegetables: While the quinoa is cooking, steam or lightly sauté the broccoli florets until they are tender-crisp. Chop the red bell pepper and halve the cherry tomatoes. If using frozen corn, thaw it according to package directions.
  5. 5. Assemble the Bowls: Divide the cooked quinoa among your meal prep containers. Top each container with a portion of the cooked chicken. Then, add the steamed broccoli, chopped red bell pepper, halved cherry tomatoes, and corn.
  6. 6. Prepare the Dressing (Optional): In a small bowl, whisk together the Greek yogurt, lemon juice, and Dijon mustard. Season with salt and pepper to taste.
  7. 7. Store and Enjoy: Drizzle the dressing over the bowls just before serving, or store it separately in small containers to add later. Seal the meal prep containers tightly.

Notes

Store assembled bowls in airtight containers in the refrigerator for up to 4 days. Reheat gently in the microwave for 1-2 minutes or enjoy cold. Keep dressing separate until ready to serve for best texture.

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Category: Meal Prep
  • Method: Baking, Steaming, Simmering
  • Cuisine: American

Nutrition

  • Serving Size: 1 serving
  • Calories: Approximately 450-500 calories per serving (without dressing)
  • Sugar: Approximately 5-7g per serving
  • Sodium: Varies depending on broth and added salt
  • Fat: Approximately 10-15g per serving
  • Carbohydrates: Approximately 40-45g per serving
  • Fiber: Approximately 6-8g per serving
  • Protein: Approximately 40-45g per serving

From my kitchen to yours. Wishing you a delicious moment :-)

Find it online: https://www.bettyflavors.com/high-protein-chicken-meal-prep-bowls-energize-fast-for-busy-weeks/