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Healthy Chicken Meal Prep Bowls: 5 Easy Quinoa Recipes

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Five easy and delicious healthy chicken meal prep bowls with quinoa, perfect for busy weeks. These bowls are quick to prepare, use simple ingredients, and are packed with flavor, making meal prep something to look forward to.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 6 oz each)
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • ½ teaspoon dried oregano
  • 1 cup quinoa, rinsed
  • 2 cups water or low-sodium chicken broth
  • ¼ teaspoon salt (for quinoa)
  • 4 cups mixed greens or spinach
  • 1 cup cherry tomatoes, halved
  • 1 large cucumber, diced
  • ½ cup red onion, thinly sliced
  • ½ cup crumbled feta cheese or 1 sliced avocado
  • For Mediterranean variation: Kalamata olives, roasted red peppers, tzatziki sauce
  • For Southwest variation: Black beans, corn, diced bell peppers, cilantro-lime dressing
  • For Asian Sesame variation: Edamame, shredded carrots, sesame seeds, ginger-soy dressing
  • For Greek variation: Cucumber, red onion, Kalamata olives, lemon-herb vinaigrette
  • For Harvest variation: Roasted sweet potatoes, dried cranberries, pecans, maple-Dijon dressing

Instructions

  1. Preheat oven to 400°F (200°C). Pat chicken breasts dry with paper towels. Season both sides with salt, pepper, garlic powder, paprika, and oregano. Drizzle with olive oil and rub seasoning in. Let sit at room temperature while preparing quinoa.
  2. Rinse 1 cup quinoa in a fine-mesh strainer under cold water for 30 seconds. In a medium saucepan, combine rinsed quinoa with 2 cups water or chicken broth and ¼ teaspoon salt. Bring to a boil, then reduce to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy. Remove from heat, fluff with a fork, and let sit covered for 5 minutes.
  3. Place seasoned chicken breasts on a rimmed baking sheet lined with parchment paper. Roast for 20-25 minutes, or until internal temperature reaches 160°F (71°C) at the thickest part. Let rest for 5 minutes before slicing against the grain into ½-inch thick strips or cubes.
  4. While chicken rests, wash and chop vegetables: halve cherry tomatoes, dice cucumber, thinly slice red onion. Prepare any variation-specific ingredients as needed.
  5. Divide cooked quinoa evenly among 4-5 meal prep containers. Top with mixed greens or spinach. Add sliced chicken, cherry tomatoes, cucumber, and red onion. Add variation-specific ingredients. If using feta, sprinkle on top. If using avocado, add fresh on the day of eating.
  6. Store dressing separately in small containers. Add just before eating to keep greens crisp.

Notes

For best results, pull chicken at 160°F and let rest to reach 165°F. Season quinoa water with broth or salt for flavor. Layer bowls with wettest ingredients at bottom, then quinoa, chicken, and greens on top to keep greens crisp. Bowls taste better on day 2-3 as flavors meld. Store dressing separately. For reheating, remove greens first and reheat chicken and quinoa separately.

Nutrition

Keywords: chicken meal prep, quinoa bowls, healthy lunch, meal prep recipes, chicken and quinoa, easy meal prep, healthy chicken recipes

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