Meal Prep Recipe
This meal prep recipe is a batch-cooking game-changer: quick and easy quinoa chicken bowls packed with healthy veggies—perfect for make-ahead lunches and time-saving weekly planning.
I’m a 50-year-old home cook who’s tried every lunch idea under the sun, and let me tell you, this dish hits all the right notes. Think tender, marinated chicken, fluffy quinoa, crisp bell peppers, and a zingy lemon-herb dressing that brightens each bite. It’s unique because it marries Mediterranean flavors with simple American pantry staples—no exotic ingredients required—and it keeps you on track with healthy eating all week long. I first whipped this up on a rainy Saturday when my schedule looked packed, and it’s been my go-to ever since.
Why You’ll Love This Recipe
- Make Ahead Magic: Prep everything on Sunday, then relax all week.
- Quick and Easy: Ready in under an hour from start to finish.
- Batch Cooking Friendly: Scales up or down depending on your crowd.
- Balanced Nutrition: Lean protein, fiber-rich grains, and colorful veggies.
- Lunch Ideas Galore: Switch up toppings for endless variety.
- Time-Saving: No daily chopping—just reheat and eat.
- Freezer-Safe Options: Freeze portions for an extra busy day.
- Crowd-Pleaser: Even picky eaters ask for seconds.
Ingredients
• 1 ½ cups quinoa (white or tri-color)
• 1 ½ lbs boneless, skinless chicken breasts
• 3 tbsp olive oil, divided (use extra-virgin for flavor)
• 2 lemons, zested and juiced (choose firm, bright yellow lemons)
• 1 tsp dried oregano (or 1 tbsp fresh, finely chopped)
• 1 tsp smoked paprika
• ½ tsp garlic powder
• Salt and freshly cracked black pepper, to taste
• 1 large red bell pepper, diced (sub yellow or orange for sweetness)
• 1 medium cucumber, seeded and chopped
• 1 cup cherry tomatoes, halved (look for firm, glossy skins)
• ¼ cup red onion, thinly sliced (soak in cold water for mildness)
• 2 cups baby spinach or mixed greens (optional for extra bulk)
• ¼ cup crumbled feta cheese (omit or swap for vegan feta)
• 2 tbsp chopped fresh parsley or cilantro (for garnish)
Directions
- Preheat your oven to 400°F. Line a baking sheet with parchment paper or a silicone mat—this helps cleanup and prevents sticking.
- Rinse quinoa under cold water and drain. In a medium saucepan, combine quinoa with 3 cups water and a pinch of salt. Bring to a boil, then cover and simmer on low for 15 minutes, until the grains are fluffy. Fluff with a fork and set aside.
- While the quinoa cooks, whisk together 2 tbsp olive oil, lemon juice, lemon zest, oregano, smoked paprika, garlic powder, salt, and pepper in a shallow bowl. Add chicken breasts, turning to coat evenly. Let sit 10–15 minutes (or refrigerate up to 4 hours for deeper flavor).
- Place marinated chicken on the prepared baking sheet. Roast for 18–22 minutes, or until a meat thermometer reads 165°F at the thickest part. Remove and let rest 5 minutes before slicing into strips.
- Meanwhile, toss bell pepper, cucumber, cherry tomatoes, and red onion with the remaining 1 tbsp olive oil, a pinch of salt, and a squeeze of lemon juice in a large bowl.
- Divide cooked quinoa among four meal-prep containers. Top each with chicken slices, dressed veggies, and baby spinach if using. Sprinkle feta and fresh herbs over the top.
- Drizzle any leftover lemon-herb dressing over all bowls for extra zing.
- Cover and chill in the fridge. When you’re ready to eat, just pop a container into the microwave for 1–2 minutes, stir, and enjoy.
Servings & Timing
Makes: 4 hearty lunches (or 6 modest portions)
Prep Time: 15 minutes
Cook Time: 25 minutes (quinoa and chicken can overlap)
Total Time: About 40 minutes—less than your favorite takeout!
Variations
• Swap chicken for baked tofu or chickpeas for a plant-based spin.
• Use brown rice or farro instead of quinoa for a nuttier bite.
• Add a spoonful of tzatziki or hummus to each bowl for extra creaminess.
• Stir in roasted sweet potato cubes for a hint of sweetness.
• Season with chili flakes and lime for a zesty, Tex-Mex twist.
• Mix in kalamata olives and sun-dried tomatoes for a deeper Mediterranean flair.
Storage & Reheating
Store sealed containers in the fridge for up to 4 days. If you freeze portions, transfer chicken and veggies to freezer-safe bags (slice chicken first), then thaw overnight. Reheat in the microwave or a skillet (spritz with water to avoid dryness). For make-ahead advice, label each container with the date and add dressings separately to keep textures crisp.
Notes
• I learned that patting chicken dry before marinating helps the spices stick better.
• If you find quinoa a bit bland, toast it lightly in a dry skillet for 2 minutes before cooking.
• For extra crunch, add chopped walnuts or pumpkin seeds just before serving.
FAQs
Q: Can I use brown rice instead of quinoa?
A: Absolutely—brown rice works well, though you’ll need to cook it a bit longer (around 40 minutes).
Q: What if I don’t like bell peppers?
A: Swap them for shredded carrots, broccoli florets, or snap peas—whatever you prefer.
Q: How long will this last in the freezer?
A: Up to 2 months. Just thaw overnight in the fridge and reheat gently.
Q: Can I skip the feta?
A: Sure! It’s optional, and you can use diced avocado or a sprinkle of nutritional yeast instead.
Q: Is this meal prep recipe gluten-free?
A: Yes, it’s naturally gluten-free if you stick to quinoa and check your spice labels.
Q: How do I keep the salad components from getting soggy?
A: Store dressings separately in small containers and add them when you reheat.
Q: Can I make this vegan?
A: Swap chicken for marinated tempeh or grilled portobello slices and skip the cheese.
Q: What’s the best way to reheat so veggies stay fresh?
A: Heat the quinoa and chicken separately, then toss the veggies in at the end, or microwave everything for just 1 minute, stir, and enjoy.
Conclusion
This meal prep recipe makes weekly planning a breeze—no daily chopping, just simple reheating and savoring healthy flavors. Give these quinoa chicken bowls a whirl, leave me a comment to let me know how they turned out, and don’t forget to explore more batch cooking ideas right here on the blog! Happy prepping!
Quinoa Chicken Meal Prep Bowls
Ingredients
- 1 ½ cups quinoa white or tri-color
- 1 ½ lbs boneless, skinless chicken breasts
- 3 tbsp olive oil divided (use extra-virgin for flavor)
- 2 lemons zested and juiced (choose firm, bright yellow lemons)
- 1 tsp dried oregano (or 1 tbsp fresh, finely chopped)
- 1 tsp smoked paprika
- ½ tsp garlic powder
- Salt and freshly cracked black pepper to taste
- 1 large red bell pepper diced (sub yellow or orange for sweetness)
- 1 medium cucumber seeded and chopped
- 1 cup cherry tomatoes halved (look for firm, glossy skins)
- ¼ cup red onion thinly sliced (soak in cold water for mildness)
- 2 cups baby spinach or mixed greens (optional for extra bulk)
- ¼ cup crumbled feta cheese (omit or swap for vegan feta)
- 2 tbsp chopped fresh parsley or cilantro (for garnish)
Instructions
- Preheat your oven to 400°F. Line a baking sheet with parchment paper or a silicone mat for easy cleanup and to prevent sticking.
- Rinse quinoa under cold water and drain. In a medium saucepan, combine quinoa with water and salt. Bring to a boil, cover, and simmer until fluffy. Fluff with a fork and set aside.
- Whisk together olive oil, lemon juice, lemon zest, oregano, paprika, garlic powder, salt, and pepper. Add chicken breasts and let sit for 10-15 minutes.
- Place marinated chicken on the baking sheet. Roast until fully cooked. Rest, then slice into strips.
- Toss bell pepper, cucumber, cherry tomatoes, and red onion with olive oil, salt, and lemon juice in a bowl.
- Divide cooked quinoa among containers. Top with chicken, veggies, and spinach. Sprinkle with feta and fresh herbs. Drizzle with lemon-herb dressing.
- Cover and chill in the fridge. Reheat in the microwave for 1-2 minutes before serving.
