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Healthy lemon garlic chicken meal prep bowl with fresh vegetables and grains.

Healthy Lemon Garlic Chicken Meal Prep Bowls

These Healthy Lemon Garlic Chicken Meal Prep Bowls are a comforting, bright, and practical choice for anyone who loves seasonal flavors and home-baked touches.
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course, Meal Prep
Cuisine American, Healthy
Servings 4 servings
Calories 450 kcal

Ingredients
  

For the Chicken

  • 1.5 lbs boneless skinless chicken thighs or breasts, cut into 1-inch pieces
  • 3 tablespoons olive oil
  • 3 cloves garlic, minced
  • 2 whole lemons, zest and juice
  • 1 teaspoon dried oregano
  • 0.5 teaspoon smoked paprika
  • Salt and freshly ground black pepper, to taste

For the Bowls

  • 2 cups cooked brown rice or quinoa
  • 3 cups roasted seasonal vegetables (butternut squash, Brussels sprouts, carrots)
  • 1 cup steamed green beans or broccoli
  • 0.25 cups chopped parsley
  • Optional finishing: lemon slices and extra olive oil

Instructions
 

Marinate the Chicken

  • In a bowl, whisk together olive oil, minced garlic, lemon zest, lemon juice, oregano, smoked paprika, salt, and pepper.
  • Add chicken pieces, toss to coat, and let marinate for at least 20 minutes or up to 2 hours in the fridge.

Roast the Vegetables

  • Preheat oven to 425°F (220°C). Toss cubed butternut squash and halved Brussels sprouts with a drizzle of olive oil, salt, and pepper.
  • Spread on a baking sheet and roast for 20–25 minutes until caramelized and tender.

Cook the Chicken

  • Heat a large skillet over medium-high heat. Add marinated chicken and cook for 6–8 minutes until golden and cooked through, stirring occasionally.
  • Spoon any pan juices over the chicken for extra flavor.

Assemble the Bowls

  • Divide cooked brown rice or quinoa among 4 meal prep containers.
  • Top each with equal portions of lemon garlic chicken, roasted vegetables, and steamed greens.
  • Sprinkle with chopped parsley and add a lemon slice for brightness.

Notes

Don’t over-marinate: 20 minutes to 2 hours is perfect; overnight can make citrus begin to break down the meat’s texture. Even pieces cook faster: Cut chicken into uniform pieces so everything finishes at the same time. Roast for color: A hotter oven helps caramelize the veggies for deeper flavor. Reheat gently: Microwave covered on medium power or reheat in a 350°F oven to keep chicken moist.

Nutrition

Serving: 1gCalories: 450kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 2.5gSodium: 300mgFiber: 6gSugar: 5g
Keyword Healthy Bowls, Lemon Garlic Chicken, meal prep, quick meals, Seasonal Cooking
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