Print

Healthy Sunday Meal Prep Chicken and Veggie Bowls

healthy sunday meal prep chicken and veggie bowls - featured image
Print Recipe

These Healthy Sunday Meal Prep Chicken and Veggie Bowls are a rescue mission for your week. With simple ingredients and a quick roasting technique, you’ll have four days of delicious, healthy lunches that actually taste good on day four.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 2 tablespoons olive oil (for chicken)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • Salt and black pepper to taste
  • 2 cups (200g) broccoli florets
  • 1 large red bell pepper, sliced
  • 1 medium zucchini, sliced into half-moons
  • 1 medium red onion, cut into wedges
  • 2 tablespoons olive oil (for veggies)
  • 1 teaspoon Italian seasoning
  • 2 cups (300g) cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese (optional)
  • Fresh lemon juice from 1/2 lemon (optional)

Instructions

  1. Preheat your oven to 400°F (200°C). Line your baking sheet with parchment paper.
  2. Cook the quinoa: Rinse 1 cup (180g) quinoa in a fine-mesh strainer. Add to a saucepan with 2 cups (480ml) water or low-sodium chicken broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Turn off heat and let sit covered for 5 minutes. Fluff with a fork.
  3. Prep the chicken: Pat chicken breasts dry with paper towels. In a mixing bowl, whisk together 2 tablespoons olive oil, 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1/2 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Add chicken and toss to coat. Let sit while you chop veggies (about 10 minutes).
  4. Prep the veggies: In a separate large bowl, combine broccoli florets, sliced bell pepper, zucchini half-moons, and red onion wedges. Drizzle with 2 tablespoons olive oil and sprinkle with 1 teaspoon Italian seasoning, 1/4 teaspoon salt, and a pinch of black pepper. Toss to coat evenly.
  5. Arrange everything on the baking sheet: Place seasoned chicken breasts in the center. Scatter seasoned veggies around the chicken in a single layer. Do not overcrowd.
  6. Roast for 25-30 minutes. At the 15-minute mark, stir the veggies. Chicken is done when internal temperature reaches 165°F (74°C). Let chicken rest on pan for 5 minutes before slicing.
  7. Slice the chicken: Transfer to a cutting board and slice against the grain into 1/2-inch thick strips.
  8. Assemble bowls: Divide cooked quinoa evenly among 4 meal prep containers. Top each with roasted veggies and sliced chicken. Add halved cherry tomatoes. If using, sprinkle with crumbled feta cheese and a squeeze of fresh lemon juice.
  9. Cool completely before sealing: Let containers sit on the counter for about 20 minutes before refrigerating.

Notes

Don’t skip drying the chicken for a good crust. Cut veggies to uniform size (1-1.5 inches). Use a meat thermometer for perfectly cooked chicken. Let bowls cool completely before sealing to avoid soggy veggies. These bowls taste even better on day two as flavors meld.

Nutrition

Keywords: meal prep, chicken bowls, healthy lunch, roasted vegetables, quinoa bowls, Sunday meal prep

Find it online: https://lenatable.com/healthy-sunday-meal-prep-chicken-and-veggie-bowls/