Savory Meal Prep Bowls (Printable)
Hearty bowls with roasted chicken, seasoned vegetables, and fluffy quinoa for wholesome meals.
# What You'll Need:
→ Protein
01 - 2 large boneless, skinless chicken breasts (1.1 lbs)
02 - 1 tablespoon olive oil
03 - 1 teaspoon smoked paprika
04 - 1/2 teaspoon garlic powder
05 - 1/2 teaspoon dried oregano
06 - 1/2 teaspoon salt
07 - 1/4 teaspoon black pepper
→ Vegetables
08 - 2 medium bell peppers, sliced
09 - 1 medium red onion, sliced
10 - 1 medium zucchini, cut into half-moons
11 - 1 cup cherry tomatoes, halved
12 - 1 tablespoon olive oil
13 - 1/2 teaspoon dried thyme
14 - 1/2 teaspoon salt
15 - 1/4 teaspoon black pepper
→ Grain
16 - 1 cup quinoa, rinsed
17 - 2 cups water
18 - 1/2 teaspoon salt
→ Extras
19 - 1/4 cup fresh parsley, chopped
20 - 1 medium lemon, cut into wedges
# How to Make It:
01 - Preheat the oven to 400°F. Line a large baking sheet with parchment paper.
02 - In a bowl, toss chicken breasts with olive oil, smoked paprika, garlic powder, oregano, salt, and black pepper.
03 - Place the seasoned chicken on one side of the prepared baking sheet.
04 - In a separate bowl, toss bell peppers, red onion, zucchini, and cherry tomatoes with olive oil, dried thyme, salt, and black pepper. Spread evenly on the opposite side of the baking sheet.
05 - Roast in the oven for 25 to 30 minutes until the chicken reaches an internal temperature of 165°F and vegetables are tender and caramelized. Let the chicken rest for 5 minutes before slicing.
06 - While roasting, combine quinoa, water, and salt in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes, then fluff with a fork.
07 - Divide the quinoa evenly among four containers. Top with sliced chicken and roasted vegetables. Garnish with fresh parsley and lemon wedges.
08 - Allow bowls to cool before sealing. Store in the refrigerator for up to four days.
# Expert Hacks:
01 -
- You'll save hours during the week by having complete, balanced meals already waiting for you in the fridge
- The roasted chicken stays incredibly tender and flavorful, never dry like rushed weeknight cooking
- Everything cooks at the same time on one sheet pan, which means minimal cleanup and maximum relaxation
- These bowls are naturally gluten-free and adaptable to whatever vegetables you have on hand
02 -
- Pat your chicken dry before seasoning—moisture is the enemy of golden, caramelized skin. That single step elevated my entire meal prep game.
- Don't skip rinsing the quinoa. It removes a bitter coating that can make the grain taste off. This small gesture transforms it from okay to actually delicious.
- The vegetables don't need to be uniform in size, but try to keep pieces roughly similar so they roast at the same rate. Thinner pieces will caramelize faster, thicker ones need more time.
03 -
- Use a meat thermometer if you have one—it removes all guesswork and ensures your chicken is perfectly cooked, never dry. 165°F is your target.
- If your oven runs hot, check the bowls at 20 minutes. Every oven is different, and it's better to check early than to end up with overdone vegetables.
- Prep your vegetables the night before and keep them in the fridge. You can assemble and roast everything in one session the next morning, making the actual cooking feel quick and manageable.