Healthy Lemon Garlic Chicken Meal Prep Bowls

Healthy Lemon Garlic Chicken Meal Prep Bowls are a fantastic way to enjoy a nutritious, balanced meal throughout the week. Loaded with lean protein, vibrant vegetables, and a wholesome grain base, these meal prep bowls are bursting with flavor and are surprisingly simple to make. Perfect for busy individuals looking to eat healthy without spending hours in the kitchen!

Recipe Information

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Servings: 4–5
• Difficulty Level: Easy

Nutrition Information

• Calories per serving: 450
• Protein: 35 grams
• Carbohydrates: 50 grams
• Fat: 15 grams
• Fiber: 7 grams
• Sugar: 4 grams
• Sodium: 600 mg

Why Make This Healthy Lemon Garlic Chicken Meal Prep Bowls

These bowls are a deliciously healthy meal solution, filled with tender chicken marinated in zesty lemon and aromatic garlic, paired with beautifully roasted vegetables and a hearty grain base. Not only are they nutrient-packed, but they also save time and effort during the week. With a vibrant array of colors and textures, every bite is satisfying, and you can easily customize the ingredients to fit your personal dietary preferences. Plus, they make a perfect lunch or dinner item that can be prepared in advance, taking the stress out of meal planning!

How to Make Healthy Lemon Garlic Chicken Meal Prep Bowls

Ingredients

For the chicken:

• 1.5 lb (680 g) boneless skinless chicken breasts, trimmed
• 3 tbsp olive oil
• 4 cloves garlic, finely minced
• Zest of 1 large lemon
• 3 tbsp freshly squeezed lemon juice (about 1 large lemon)
• 1.5 tsp dried oregano
• 1 tsp dried thyme (or Italian seasoning)
• 1 tsp smoked paprika (or regular paprika)
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes (optional, for a little heat)

For the vegetables:

• 2 medium broccoli crowns, cut into small florets (about 4 cups)
• 1 large red bell pepper, sliced into strips
• 1 large yellow bell pepper, sliced into strips
• 1 medium red onion, cut into wedges
• 2 tbsp olive oil
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1 tsp dried Italian seasoning or oregano

For the grain base:

• 1.5 cups uncooked brown rice, quinoa, or a mix of both
• 3 cups low-sodium chicken broth or water
• 1/2 tsp sea salt

For serving and garnish:

• 1 large lemon, cut into wedges
• 2 tbsp fresh parsley, finely chopped
• 1 tbsp fresh dill or cilantro, finely chopped (optional)
• 1 tbsp extra-virgin olive oil to drizzle (optional)
• 1/4 cup crumbled feta cheese or sliced avocado (optional for topping)

Directions

Step 1: Marinate the Chicken

In a medium bowl, whisk together 3 tbsp olive oil, minced garlic, lemon zest, lemon juice, dried oregano, dried thyme, smoked paprika, sea salt, black pepper, and red pepper flakes (if using). Pat the chicken breasts dry with paper towels and place them in a shallow dish or a zip-top bag. Pour the marinade over the chicken, turning to coat all sides evenly. Cover and let marinate in the refrigerator for at least 30 minutes, ideally 1–2 hours. For maximum flavor, marinate up to 8 hours. While it marinates, prep the grains and vegetables.

Step 2: Cook the Grain Base

Rinse the brown rice or quinoa under cold water using a fine-mesh strainer until the water runs mostly clear. In a medium saucepan, combine the rinsed grain, chicken broth or water, and 1/2 tsp salt. Bring to a boil over medium-high heat, then reduce heat to low, cover with a tight-fitting lid, and simmer:

• Brown rice: about 35–40 minutes
• Quinoa: about 15 minutes
• Rice-quinoa mix: about 20–25 minutes
  or until liquid is absorbed. Once cooked, remove from heat and keep covered for 5–10 minutes to steam. Fluff with a fork and set aside to cool slightly before assembling bowls.

Step 3: Prep and Roast the Vegetables

Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easier cleanup. Add broccoli florets, bell pepper strips, and red onion wedges to the baking sheet. Drizzle with 2 tbsp olive oil, then sprinkle with 1 tsp sea salt, 1/2 tsp black pepper, 1 tsp garlic powder, and 1 tsp Italian seasoning or oregano. Toss everything directly on the pan until the vegetables are well coated and spread them into an even layer, without overcrowding. Roast for 18–22 minutes, tossing once halfway through, until the vegetables are tender with slightly charred edges. Remove from the oven and set aside to cool slightly.

Step 4: Cook the Lemon Garlic Chicken

Option A – Stovetop (quick and flavorful): Heat a large skillet or grill pan over medium-high heat. Once hot, lightly grease with a bit of oil if needed. Remove the chicken from the marinade, letting excess drip off, and place the breasts in the hot pan in a single layer. Discard remaining marinade. Cook for 5–7 minutes on the first side without moving, until nicely browned. Flip and cook another 5–7 minutes, or until the internal temperature reaches 165°F (74°C) at the thickest part. If the pan starts to dry out or brown too quickly, splash in 1–2 tbsp water to deglaze and prevent burning. Transfer the cooked chicken to a plate, tent loosely with foil, and let rest for 5–10 minutes before slicing.

Option B – Oven Baked (easy for big batches): Preheat oven to 400°F (200°C) if not already on from roasting vegetables. Place marinated chicken breasts on a baking sheet or in a baking dish in a single layer. Bake for 18–25 minutes, depending on thickness, until the internal temperature reaches 165°F (74°C). Remove from oven, cover loosely with foil, and rest for 5–10 minutes before slicing.

Step 5: Slice the Chicken

After resting, slice the chicken breasts against the grain into strips or bite-sized pieces. Spoon any juices that collected on the resting plate over the sliced chicken for extra flavor and moisture.

Step 6: Assemble the Meal Prep Bowls

Lay out 4–5 airtight meal prep containers. Divide the cooked rice or quinoa evenly among the containers, about 3/4–1 cup per container depending on your portion needs. Add an equal portion of roasted vegetables to each container, nestling them beside the grains. Top each bowl with sliced lemon garlic chicken, dividing evenly. Garnish each bowl with chopped parsley and optional dill or cilantro. Add a lemon wedge to each container for squeezing over just before eating. If using feta or avocado, add just before serving, or store separately to keep them fresh. If desired, drizzle a tiny bit of extra-virgin olive oil over each bowl for richness.

Step 7: How to Store Healthy Lemon Garlic Chicken Meal Prep Bowls

Let the bowls cool to room temperature (no more than 1 hour) before sealing to avoid excess condensation. Seal containers with lids and refrigerate for up to 4 days. To reheat, remove lemon wedges and any delicate toppings (like avocado), then microwave 1.5–3 minutes until hot, stirring halfway through. Squeeze fresh lemon over the warmed bowl right before eating to brighten the flavors.

How to Serve Healthy Lemon Garlic Chicken Meal Prep Bowls

These meal prep bowls are delicious as is, but you can elevate the experience by serving them with a side of your favorite dips or sauces, such as hummus or tzatziki. For a refreshing twist, consider adding a simple salad or a side of roasted sweet potatoes. Perfect for lunch breaks at work, quick dinners at home, or even picnic outings!

Expert Tips for Perfect Healthy Lemon Garlic Chicken Meal Prep Bowls

• Marinating Time: For the best flavor, marinate the chicken at least 1 hour ahead of time. If you can, let it sit overnight for rich depth.
• Vegetable Variations: Feel free to swap in any seasonal vegetables like zucchini, asparagus, or Brussels sprouts.
• Grain Choices: Brown rice adds a nutty flavor, while quinoa keeps it lighter and fluffier. Combining both provides a wonderful texture.
• Cooking Method: If you’re short on time, the stovetop method is faster! However, baking allows for hands-off cooking and can easily accommodate larger batches.

Delicious Variations

• Herb Swaps: Experiment with different herbs in the marinade such as rosemary or cilantro for a new flavor twist.
• Different Proteins: Substitute chicken with turkey breast or tofu for a vegetarian or lower-fat option.
• Spice it Up: Add more red pepper flakes or a drizzle of hot sauce for those who enjoy a spicy kick.

Frequently Asked Questions

• Can I use chicken thighs instead of breasts?
  Yes! Chicken thighs are juicier and can be used in the same marinade and cooking methods.

• What if I don’t have chicken broth?
  Water is a fine substitute, though using broth will enhance the flavor of the grains.

• How can I make this dish gluten-free?
  Use quinoa or ensure the brown rice is certified gluten-free, as many brands are safe.

• Can I freeze the meal prep bowls?
  Yes! Just make sure to leave out the delicate toppings like avocado or herbs before freezing. They can last up to 2 months.

• What can I substitute for olive oil?
  Avocado oil or grapeseed oil work well as they have similar properties and flavor profiles.

Conclusion

Enjoying Healthy Lemon Garlic Chicken Meal Prep Bowls doesn’t just mean eating well; it also means simplifying your life and making nutritious choices easy and delicious! Each bowl is packed with flavor, vibrant colors, and wholesome ingredients, making them perfect for lunches or dinners throughout the week. We encourage you to give this recipe a try and feel the satisfaction of having prepared, healthy meals ready to go, all while tantalizing your taste buds!

Healthy Lemon Garlic Chicken Meal Prep Bowls

---

• Author: lydia
• Total Time: 50 minutes
• Yield: 4–5 servings 1x
• Diet: Healthy

Print Recipe

Pin Recipe

Description

Nutritious meal prep bowls filled with lemon garlic chicken, roasted vegetables, and a hearty grain base.

---

Ingredients

Scale 1x2x3x

• 1.5 lb (680 g) boneless skinless chicken breasts, trimmed
• 3 tbsp olive oil
• 4 cloves garlic, finely minced
• Zest of 1 large lemon
• 3 tbsp freshly squeezed lemon juice (about 1 large lemon)
• 1.5 tsp dried oregano
• 1 tsp dried thyme (or Italian seasoning)
• 1 tsp smoked paprika (or regular paprika)
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes (optional, for a little heat)
• 2 medium broccoli crowns, cut into small florets (about 4 cups)
• 1 large red bell pepper, sliced into strips
• 1 large yellow bell pepper, sliced into strips
• 1 medium red onion, cut into wedges
• 2 tbsp olive oil
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1 tsp dried Italian seasoning or oregano
• 1.5 cups uncooked brown rice, quinoa, or a mix of both
• 3 cups low-sodium chicken broth or water
• 1/2 tsp sea salt
• 1 large lemon, cut into wedges
• 2 tbsp fresh parsley, finely chopped
• 1 tbsp fresh dill or cilantro, finely chopped (optional)
• 1 tbsp extra-virgin olive oil to drizzle (optional)
• 1/4 cup crumbled feta cheese or sliced avocado (optional for topping)

Cook Mode Prevent your screen from going dark

---

Instructions

1. Marinate the Chicken: Mix olive oil, garlic, lemon zest, lemon juice, oregano, thyme, paprika, salt, pepper, and red pepper flakes. Marinate the chicken for at least 30 minutes.
2. Cook the Grain Base: Rinse the grain, combine with broth and salt in a saucepan, bring to boil then simmer. Cooking times vary based on grain.
3. Prep and Roast the Vegetables: Preheat oven to 400°F (200°C). Roast broccoli, bell peppers, and onion with olive oil and seasonings for 18–22 minutes.
4. Cook the Chicken: Option A – Stovetop: Cook marinated chicken in a hot skillet for 5–7 minutes on each side until cooked through. Option B – Oven: Bake chicken at 400°F (200°C) for 18–25 minutes.
5. Slice the Chicken: Allow chicken to rest, then slice against the grain.
6. Assemble the Meal Prep Bowls: Divide rice or quinoa, roast vegetables, and sliced chicken into containers. Garnish and add lemon wedges.
7. Store: Cool to room temperature, seal, and refrigerate up to 4 days. Reheat as necessary.

Notes

Customize with your favorite vegetables or herbs. Store without toppings like avocado for best results after freezing.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Meal Prep
• Method: Oven, Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 450
• Sugar: 4g
• Sodium: 600mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 50g
• Fiber: 7g
• Protein: 35g
• Cholesterol: 80mg