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Healthy Lemon Garlic Chicken Meal Prep Bowls

Healthy Lemon Garlic Chicken Meal Prep Bowls for Busy Days

These Healthy Lemon Garlic Chicken Meal Prep Bowls are quick, wholesome, and perfect for busy days, combining zesty flavors with nourishing ingredients.
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Prep Time 20 minutes
Cook Time 40 minutes
Marinating Time 1 hour
Total Time 1 hour 40 minutes
Servings: 4 bowls
Course: Dinner Ideas
Cuisine: Mediterranean
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Chicken
  • 1.5 lb boneless skinless chicken breasts trimmed
  • 3 tablespoon olive oil for marination
  • 4 cloves garlic finely minced
  • 1 large lemon zest
  • 3 tablespoon freshly squeezed lemon juice about 1 large lemon
  • 1.5 teaspoon dried oregano
  • 1 teaspoon dried thyme or Italian seasoning
  • 1 teaspoon smoked paprika or regular paprika
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • ¼ teaspoon red pepper flakes optional
For the Vegetables
  • 2 medium broccoli crowns cut into small florets
  • 1 large red bell pepper sliced into strips
  • 1 large yellow bell pepper sliced
  • 1 medium red onion cut into wedges
  • 2 tablespoon olive oil for roasting
  • 1 teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon dried Italian seasoning or oregano
For the Grain Base
  • 1.5 cups uncooked brown rice, quinoa, or a mix
  • 3 cups low-sodium chicken broth or water
  • ½ teaspoon sea salt
For Garnishing & Serving
  • 1 large lemon cut into wedges
  • 2 tablespoon fresh parsley finely chopped
  • 1 tablespoon fresh dill or cilantro optional
  • 1 tablespoon extra-virgin olive oil optional
  • ¼ cup crumbled feta cheese or sliced avocado optional

Equipment

  • medium bowl
  • Skillet or grill pan
  • oven
  • medium saucepan
  • Airtight meal prep containers

Method
 

Marinating and Cooking
  1. In a medium bowl, whisk together olive oil, minced garlic, lemon zest, lemon juice, oregano, thyme, smoked paprika, salt, black pepper, and optional red pepper flakes. Marinate the chicken breasts.
  2. Rinse the grains under cold water. Combine rinsed grains, chicken broth or water, and salt in a saucepan. Bring to a boil, then simmer until cooked.
  3. Preheat the oven and roast the vegetables on a baking sheet with olive oil, salt, black pepper, garlic powder, and Italian seasoning.
  4. Cook the marinated chicken in a skillet until browned and the internal temperature reaches 165°F (74°C).
  5. Slice the rested chicken against the grain and gather any juices.
  6. Assemble meal prep bowls with grains, roasted vegetables, and chicken. Garnish and add lemon wedges.
  7. Let cool before sealing in airtight containers. Store and reheat as needed.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 45gProtein: 35gFat: 20gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 80mgSodium: 600mgPotassium: 700mgFiber: 6gSugar: 4gVitamin A: 15IUVitamin C: 80mgCalcium: 4mgIron: 10mg

Notes

Customize with seasonal vegetables and allow the chicken to marinate for maximum flavor.

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