Easy Meal Prep Chicken Bowls (Printable Version)
# What You'll Need:
→ Chicken
01 -
680 g boneless skinless chicken breasts or thighs
02 -
2 tablespoons olive oil
03 -
1 teaspoon paprika
04 -
1 teaspoon garlic powder
05 -
1 teaspoon onion powder
06 -
0.5 teaspoon ground cumin
07 -
Salt, to taste
08 -
Black pepper, to taste
→ Base
09 -
2 cups (400 g) cooked brown rice or quinoa, couscous, or cauliflower rice
→ Vegetables
10 -
1 red bell pepper, sliced
11 -
1 zucchini, chopped
12 -
1 cup (90 g) broccoli florets
13 -
1 tablespoon olive oil
14 -
Salt, to taste
15 -
Black pepper, to taste
→ Optional Toppings
16 -
Avocado slices
17 -
Fresh cilantro or parsley
18 -
Lime wedges
19 -
Greek yogurt or tzatziki
20 -
Hot sauce or chipotle mayo
# Step-by-Step Directions:
01 -
In a large bowl, combine olive oil, paprika, garlic powder, onion powder, cumin, salt, and black pepper. Add chicken and toss to evenly coat. Allow chicken to marinate for at least 10 minutes or refrigerate overnight for enhanced flavor.
02 -
Heat a skillet over medium-high heat. Place marinated chicken in the skillet and cook for 6–7 minutes per side until fully cooked and golden brown. Transfer to a plate, let rest, then slice into strips.
03 -
Preheat oven to 200°C. Toss red bell pepper, zucchini, and broccoli florets with olive oil, salt, and black pepper. Spread vegetables evenly on a baking sheet and roast for 15–20 minutes, flipping halfway through, until browned and tender.
04 -
Distribute cooked rice or grain base into four containers. Top each with sliced chicken and roasted vegetables. Add any desired toppings such as avocado, fresh herbs, lime wedges, Greek yogurt, or sauces. Allow contents to cool before sealing and refrigerating for storage.
# Helpful Notes:
01 -
Vegetable selection can be varied according to seasonality or preference; options like sweet potato, green beans, corn, or spinach are excellent substitutes.
02 -
For extended storage, double the chicken and freeze separately to simplify future meal preparation.
03 -
To impart Mediterranean flavors, use couscous and roasted eggplant, finished with a drizzle of hummus.