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Lean Chicken & Veggie Meal Prep Bowls

sam
These Lean Chicken & Veggie Meal Prep Bowls are gluten-free, dairy-free, and perfect for prepping ahead. Balanced with lean protein, roasted vegetables, and whole grains, they deliver flavor and nourishment all week long.
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Prep Time 15 minutes
Cook Time 30 minutes
0 minutes
Total Time 45 minutes
Course Meal Prep
Cuisine Gluten Free, Mediterranean-Inspired
Servings 4 bowls
Calories 480 kcal

Equipment

  • oven
  • baking sheet
  • mixing bowls
  • knife
  • pot
  • meal prep containers

Ingredients
  

Chicken

  • 1.5 lbs boneless, skinless chicken breasts or thighs trimmed
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 0.5 tsp salt
  • 0.5 tsp black pepper
  • 0.5 lemon juice of

Vegetables

  • 2 cups broccoli florets
  • 2 bell peppers sliced
  • 1 red onion sliced
  • 1 zucchini sliced
  • 2 tbsp olive oil for vegetables
  • 0.5 tsp salt for vegetables
  • 0.5 tsp black pepper for vegetables
  • 1 tsp dried oregano

Grain Base (choose one)

  • 2 cups cooked brown rice or quinoa or gluten-free couscous

Optional toppings

  • fresh parsley or basil to taste
  • tahini drizzle or hummus optional
  • lemon wedges for serving

Instructions
 

  • Preheat oven to 425°F (220°C) and line a large baking sheet with parchment paper.
  • In a bowl, toss chicken with olive oil, lemon juice, garlic powder, paprika, salt, and pepper. Arrange on one side of the baking sheet.
  • In another bowl, toss broccoli, bell peppers, zucchini, and onion with olive oil, oregano, salt, and pepper. Spread on the other side of the baking sheet.
  • Roast everything for 25–30 minutes, flipping halfway, until the chicken is cooked through and vegetables are lightly browned.
  • Meanwhile, cook your grain of choice according to package instructions. Fluff and set aside.
  • Divide grains between 4–5 containers. Top with roasted chicken and vegetables. Add herbs, sauce, or lemon wedges if desired. Store in the fridge for up to 4 days.

Notes

For best results, marinate the chicken overnight. Use a food thermometer to avoid overcooking. Try swapping herbs based on season or taste preferences. Reheat with a splash of water or olive oil to keep moisture.

Nutrition

Calories: 480kcalCarbohydrates: 28gProtein: 38gFat: 22gSaturated Fat: 4gCholesterol: 100mgSodium: 550mgPotassium: 800mgFiber: 5gSugar: 4gVitamin A: 900IUVitamin C: 85mgCalcium: 50mgIron: 3.5mg
Keyword Bowls, chicken, healthy, weight loss
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