Meal Prep Chicken & Veggie Bowls
Why Make This Recipe
Imagine a week where healthy, flavorful meals are effortlessly within reach, without the daily scramble of cooking. What if you could spend just a little time upfront and reap the rewards of delicious, wholesome food all week long? That’s exactly what we’re diving into today with our incredible Meal Prep Chicken & Veggie Bowls! Get ready to transform your weekly routine and savor every bite. These bowls are a time-saving superhero, helping you say goodbye to last-minute dinner dilemmas. They are budget-friendly, saving you money and reducing food waste. You get a nutrient-packed and delicious meal full of lean protein and vibrant vegetables. Plus, they are customizable for every craving and make portion control easy for your health goals.
How to Make Meal Prep Chicken & Veggie Bowls
Creating these bowls is simpler than you think. We’ve broken it down into easy, actionable steps. You will prepare the chicken, chop and roast the vegetables, cook your chosen grain, and then assemble everything into containers. This method ensures you have balanced and tasty meals ready to go for several days.
Ingredients of Meal Prep Chicken & Veggie Bowls
For the Chicken:
* 1.5 – 2 lbs boneless, skinless chicken breasts or thighs
* Olive oil
* Your favorite seasoning blend (e.g., paprika, garlic powder, onion powder, cumin, chili powder, salt, pepper)
For the Veggies:
* Broccoli florets
* Bell peppers (various colors), sliced
* Zucchini or yellow squash, chopped
* Red onion, wedged
* Cherry tomatoes (optional, add after roasting)
* Olive oil
* Salt and pepper
* Dried herbs (e.g., oregano, basil, thyme)
For the Grains/Base: (Choose one or a mix)
* Cooked brown rice
* Cooked quinoa
* Cauliflower rice (for a low-carb option)
Optional Dressings/Sauces:
* Homemade vinaigrette
* Store-bought balsamic glaze
* Pesto
* Hummus
Directions of Meal Prep Chicken & Veggie Bowls
- Prep the Chicken: Pat chicken dry. Cut into bite-sized pieces if desired, or leave whole for roasting. In a bowl, toss chicken with olive oil and your chosen seasoning blend until fully coated.
- Chop the Veggies: Wash and chop all your chosen vegetables. Try to cut them into similar sizes for even roasting.
- Roast the Veggies: On a large baking sheet, spread the chopped vegetables in a single layer. Drizzle with olive oil, sprinkle with salt, pepper, and dried herbs. Roast at 400°F (200°C) for 20-30 minutes, or until tender-crisp and slightly caramelized. You might need two baking sheets to avoid overcrowding.
- Cook the Chicken: While veggies are roasting, cook the chicken.
- Option 1 (Pan-Sear): Heat a large skillet over medium-high heat with a little olive oil. Add chicken and cook for 5-7 minutes per side, or until cooked through and golden brown.
- Option 2 (Roast with Veggies): If leaving chicken pieces larger, you can add them to a separate baking sheet or a less crowded section of the veggie sheet during the last 15-20 minutes of roasting.
- Prepare the Grains: Cook your chosen grain according to package instructions.
- Assemble Your Meal Prep Chicken & Veggie Bowls: Once everything is cooked and slightly cooled, divide the cooked grain among your meal prep containers. Top with the cooked chicken and roasted vegetables.
- Add Dressings (Optional): Store dressings separately to prevent sogginess. Add right before serving.
How to Serve Meal Prep Chicken & Veggie Bowls
Serve these bowls as is for a classic and satisfying meal, perhaps with a drizzle of your favorite healthy dressing. You can also transform them into a wrap by warming the chicken and veggies, then loading them into a whole-wheat tortilla with some lettuce and a dollop of hummus. For an extra protein boost and creamy texture, add a perfectly cooked soft-boiled egg.
How to Store Meal Prep Chicken & Veggie Bowls
Cool all components completely before sealing them in airtight containers. This prevents condensation and spoilage. When stored correctly, your Meal Prep Chicken & Veggie Bowls typically last for 3-4 days in the refrigerator. For best results, invest in good quality, airtight meal prep containers. Glass containers work well for reheating.
Tips to Make Meal Prep Chicken & Veggie Bowls
- Don’t Overcrowd: Give your veggies and chicken space on the baking sheet for better browning.
- Cool Completely: Ensure all components are completely cooled before sealing in containers to prevent condensation and spoilage.
- Quality Containers: Invest in good quality, airtight meal prep containers. Glass containers are excellent for reheating.
- Flavor Boosters: A squeeze of fresh lemon juice or a sprinkle of fresh herbs after reheating can really brighten up your bowls.
Variations
These bowls are incredibly versatile! Here are some ideas to keep things exciting:
- Mediterranean Twist: Use oregano, thyme, and lemon juice for seasoning. Add olives, feta cheese, and a dollop of tzatziki.
- Asian Inspired: Season chicken with soy sauce, ginger, and garlic. Roast veggies with sesame oil. Top with a drizzle of sriracha or a peanut dressing.
- Spicy Kick: Add red pepper flakes to your chicken and veggies, and finish with a hot sauce.
- Different Proteins: Swap chicken for salmon, shrimp, steak, or even chickpeas for a vegetarian option.
- Seasonal Veggies: Don’t limit yourself! Use sweet potatoes, Brussels sprouts, asparagus, or whatever is in season.
FAQs
How long do these Meal Prep Chicken & Veggie Bowls last in the fridge?
When stored in airtight containers and properly cooled, your Meal Prep Chicken & Veggie Bowls typically last for 3-4 days in the refrigerator. Always use your best judgment!
Can I freeze these Meal Prep Chicken & Veggie Bowls?
Yes, you can! For best results, freeze the chicken and vegetables separately if possible, or assemble the bowls without the grain if you plan to freeze. Thaw overnight in the refrigerator before reheating. Grains like brown rice and quinoa also freeze well.
What are the best containers for meal prepping?
Glass containers with airtight lids are highly recommended. They are durable, microwave-safe, oven-safe (without the lid), and don’t retain odors. BPA-free plastic containers are also a good, more affordable option for your Meal Prep Chicken & Veggie Bowls.
Classic Meal Prep Chicken & Veggie Bowls
Equipment
- Saucepan
- Large baking sheet
- Large skillet
- Meal prep containers
Ingredients
Main Ingredients
- 1.5 lbs boneless, skinless chicken breasts
- 2 tbsp olive oil for chicken
- 1 tsp paprika
- 1 tsp garlic powder
- 0.5 tsp onion powder
- 0.5 tsp dried oregano
- Salt and black pepper to taste
- 1 large head broccoli cut into florets
- 2 bell peppers (any color), sliced
- 1 medium zucchini chopped
- 0.5 red onion wedged
- 2 tbsp olive oil for veggies
- 0.5 tsp dried basil
- 1 cup dry brown rice
- 2 cups water for rice
Instructions
Instructions
- Combine brown rice and water in a saucepan; bring to a boil, then reduce heat to low and simmer for 40-45 minutes until water is absorbed and rice is tender. Fluff with a fork.
- Pat chicken breasts dry, cut into 1-inch pieces, and toss with 2 tbsp olive oil, paprika, garlic powder, onion powder, oregano, salt, and pepper in a bowl until fully coated.
- Preheat oven to 400°F (200°C). Wash and chop all vegetables, then spread broccoli florets, sliced bell peppers, chopped zucchini, and red onion wedges in a single layer on a large baking sheet. Drizzle with 2 tbsp olive oil, salt, pepper, and dried basil.
- Roast the prepared vegetables in the preheated oven for 20-25 minutes, or until they are tender-crisp and slightly caramelized.
- While vegetables are roasting, heat a large skillet over medium-high heat with a little olive oil. Add the seasoned chicken pieces and cook for 5-7 minutes, stirring occasionally, until cooked through and golden brown.
- Once all components are cooked and slightly cooled, divide the brown rice, chicken, and roasted vegetables among your meal prep containers.
- Cool completely before sealing in airtight containers. Store in the refrigerator for up to 3-4 days, adding any optional dressings or sauces just before serving.