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Easy High-Protein Chicken and Veggie Meal Prep Bowls for Perfect Weekly Meals

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A simple, filling, and high-protein chicken and veggie meal prep bowl perfect for busy weeknights or weekly meal planning. Juicy chicken thighs paired with roasted vegetables and a hearty grain base make this a nutritious and delicious meal.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken thighs
  • 3 cups broccoli florets (fresh preferred)
  • 2 medium bell peppers (any color, sliced)
  • 1 medium zucchini (sliced into half-moons)
  • 3 tablespoons extra virgin olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 teaspoon dried oregano
  • Salt and black pepper to taste
  • 3 cups cooked quinoa or brown rice
  • Juice from 1/2 lemon
  • A handful of fresh parsley, chopped (optional)

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. Pat the chicken thighs dry with paper towels. In a large mixing bowl, toss the chicken with 1½ tablespoons olive oil, garlic powder, smoked paprika, cayenne pepper (if using), oregano, salt, and pepper until well coated. Set aside.
  3. Chop broccoli into bite-sized florets, slice bell peppers into strips, and halve the zucchini into half-moons. Place veggies in a mixing bowl, drizzle with remaining 1½ tablespoons olive oil, and season lightly with salt and pepper.
  4. Arrange chicken thighs on one side of a rimmed baking sheet and veggies on the other side in a single layer, leaving space to roast evenly.
  5. Roast in the oven for 25-30 minutes, flipping chicken and stirring veggies halfway through. Chicken is done when internal temperature reaches 165°F (74°C) and has a golden exterior; veggies should be tender with caramelized edges.
  6. Cook quinoa or brown rice according to package instructions while chicken and veggies roast.
  7. Assemble bowls by layering cooked quinoa or rice, roasted veggies, and a chicken thigh. Squeeze fresh lemon juice over the top and sprinkle with chopped parsley.
  8. Allow bowls to cool completely before sealing in airtight containers and refrigerating.

Notes

Pat chicken dry for better browning. Avoid overcrowding the pan to prevent steaming. Use a meat thermometer to ensure chicken reaches 165°F. Broil for last 2-3 minutes if more browning is desired. If veggies dry out during roasting, spritz with water or drizzle olive oil.

Nutrition

Keywords: high-protein, chicken meal prep, healthy dinner, roasted vegetables, easy meal prep, muscle-building, gluten-free option

Find it online: https://milacook.com/easy-high-protein-chicken-and-veggie-meal-prep-bowls-for-perfect-weekly-meals/