Healthy Chicken Meal Prep Bowls

Ingredients
For the Chicken:

• 4 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• Salt and pepper, to taste

For the Veggies:

• 1 cup broccoli florets
• 1 cup sweet potato, cubed
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 teaspoon dried oregano (optional)

For the Grain:

• 1 cup cooked quinoa or brown rice (or cauliflower rice for a low-carb option)

For the Dressing (Optional):

• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper, to taste

Preparation

Step 1: Season and Cook the Chicken

• Preheat your oven to 400°F (200°C).
• Rub the chicken breasts with olive oil and season both sides with garlic powder, onion powder, paprika, salt, and pepper.
• Place the chicken on a baking sheet lined with parchment paper.
• Bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
• Once cooked, let the chicken rest for 5 minutes before slicing it into thin strips or cubes.

Step 2: Roast the Veggies

• While the chicken is baking, toss the broccoli, sweet potato, bell pepper, and zucchini with olive oil, salt, pepper, and dried oregano (if using).
• Spread the veggies on a separate baking sheet in a single layer.
• Roast for 20-25 minutes, or until the veggies are tender and slightly caramelized, stirring halfway through.

Step 3: Prepare the Grain

• While the chicken and veggies are cooking, prepare the quinoa or brown rice according to package instructions.
• If using cauliflower rice, sauté it in a pan with a little olive oil for 5-7 minutes until tender.

Step 4: Assemble the Meal Prep Bowls

• Divide the cooked grain evenly between your meal prep containers.
• Add a portion of the roasted veggies and sliced chicken on top of the grain in each container.

Step 5: Make the Dressing (Optional)

• In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
• Drizzle the dressing over the chicken and veggies in the meal prep bowls, or keep it separate for adding when reheating.

Step 6: Store and Serve

• Allow the meal prep bowls to cool completely before sealing and refrigerating.
• These bowls can be stored in the fridge for up to 4 days.
• Reheat in the microwave for 1-2 minutes or until warm.

Tips for Success

• Customization: Feel free to swap in your favorite veggies like asparagus, Brussels sprouts, or carrots.
• Extra Protein: Add a hard-boiled egg or beans for an extra protein boost.
• Vegan Option: Use tempeh or tofu in place of chicken for a plant-based meal.
• Batch Cooking: Double or triple the recipe to prep meals for the entire week.

Variations

• Asian-Inspired: Swap the dressing with a mix of soy sauce, sesame oil, and rice vinegar.
• Mediterranean Style: Use quinoa, add olives, cherry tomatoes, cucumber, and feta for a Mediterranean twist.
• BBQ Chicken: Use BBQ sauce instead of the seasoning for a different flavor profile.

Why You’ll Love Healthy Chicken Meal Prep Bowls

• Easy and Balanced: Packed with protein, fiber, and healthy fats to keep you full and energized.
• Customizable: Adjust the veggies, grains, and sauces to fit your preferences.
• Perfect for Meal Prep: Make multiple servings in advance for quick and healthy lunches or dinners throughout the week.

Enjoy your healthy chicken meal prep bowls! 🍗🥗