Easy Take Along Meals are my secret weapon for busy weeks. These are not your average sad desk lunches – they're vibrant, flavorful, and designed to be packed and enjoyed anywhere, from office to picnic.
Advertisements1
The beauty of this recipe is its flexibility. You'll learn my foolproof formula for building balanced, delicious meals that stay fresh for days. Think hearty grains, roasted veggies, protein, and a zesty dressing that doubles as a marinade.
Whether you're meal-prepping for the week or packing a single lunch, this guide will change the way you think about take-along food. Let's dive in!
Why You'll Love This Recipe
About the Ingredients
1 cup (200g) quinoa, rinsed
Quinoa is a complete protein. Substitute with couscous or brown rice if preferred.
1.5 cups (355ml) low-sodium vegetable broth
Broth adds flavor; use water if you don't have broth. Low-sodium is best to control salt.
1 lb (450g) boneless, skinless chicken breasts
Use thighs for more moisture. For a vegetarian option, substitute with 1 can (15 oz) chickpeas.
2 tbsp (30ml) olive oil, divided
Extra virgin olive oil is great. Avocado oil also works for high-heat roasting.
1 tsp smoked paprika
Smoked paprika adds depth. Regular paprika or chili powder are good swaps.
1 tsp garlic powder
Fresh minced garlic (2 cloves) can be used, but powder is easier for meal prep.
1 tsp dried oregano
Italian seasoning blend works as a substitute.
1 medium red bell pepper, sliced
Use any color pepper. For crunch, add sliced cucumbers later.
1 medium zucchini, sliced into half-moons
Zucchini is low-carb. Swap with broccoli or cauliflower florets.
1 cup (150g) cherry tomatoes, halved
Grape tomatoes are a good alternative. Roast them if you prefer softer texture.
3 tbsp (45ml) lemon juice (about 1 lemon)
Fresh lemon is best. Bottled lemon juice works in a pinch.
2 tbsp (30g) Dijon mustard
Whole grain mustard adds texture. Yellow mustard is a milder option.
2 tbsp (30ml) honey
Maple syrup or agave nectar are vegan-friendly substitutes.
Salt and black pepper to taste
Use kosher salt for better flavor. Freshly ground pepper is ideal.
Tips & Tricks
Don't overcook the chicken
Use a meat thermometer to ensure it reaches 165°F (74°C) and stays juicy.
Season quinoa properly
Toast it in a dry pan for 2 minutes before adding liquid for a nuttier flavor.
Keep veggies crisp
If you prefer crunchy vegetables, don't roast them; instead, pack them raw and add dressing right before eating.
Pro Tips
Step-by-Step Instructions
1. Cook Quinoa
In a medium saucepan, combine quinoa and broth. Bring to a boil over high heat (212°F/100°C). Reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat, fluff with a fork, and set aside.
2. Preheat Oven
Preheat your oven to 425°F (220°C). While it heats, line a baking sheet with parchment paper for easy cleanup.
3. Season Chicken
In a small bowl, mix paprika, garlic powder, oregano, 1 tbsp olive oil, salt, and pepper. Rub the mixture all over the chicken breasts.
4. Roast Chicken and Veggies
Place chicken on one side of the prepared baking sheet. Toss bell pepper, zucchini, and cherry tomatoes with remaining 1 tbsp olive oil, salt, and pepper. Spread on the other side. Roast for 25-30 minutes, until chicken reaches 165°F (74°C) and veggies are tender and lightly charred.
5. Make Dressing
While everything roasts, whisk together lemon juice, Dijon mustard, honey, and a pinch of salt and pepper in a small bowl. Adjust sweetness or tang to your liking.
6. Rest and Slice Chicken
Remove baking sheet from oven. Let chicken rest for 5 minutes, then slice against the grain into strips.
7. Assemble Containers
Divide quinoa among 4-6 airtight containers. Top with roasted veggies and sliced chicken. Drizzle with dressing just before serving, or keep it separate for later.
Delicious Variations
Mediterranean
Swap chicken for falafel, add crumbled feta, Kalamata olives, and a lemon-oregano dressing.
Asian-Inspired
Use cooked brown rice, teriyaki-glazed tofu, edamame, shredded carrots, and a ginger-sesame dressing.
Southwest
Replace quinoa with cilantro-lime rice, add black beans, corn, grilled chicken, and a creamy avocado-lime dressing.
How to Store Easy Take Along Meals
Refrigerator
Store in airtight containers in the fridge for up to 4 days. Keep dressing separate if possible.
Freezer
Freeze chicken and quinoa portions (without veggies) for up to 3 months. Thaw overnight in the fridge.
Reheating
Reheat in the microwave for 2-3 minutes, or in a skillet over medium heat until warmed through. Add fresh greens after reheating.
Frequently Asked Questions
Q: Can I use other grains instead of quinoa?
Yes, you can easily swap quinoa with brown rice, farro, or couscous. Adjust cooking times according to the grain's package instructions.
Q: How long do these meals stay fresh in the fridge?
They will stay fresh for up to 4 days when stored in airtight containers. Keep the dressing separate to maintain the best texture.
Q: Can I freeze these meals?
Absolutely, but freeze only the chicken and quinoa. Vegetables become watery when frozen and thawed. Thaw overnight in the fridge before reheating.
Q: What can I use instead of chicken for a vegetarian version?
Replace chicken with chickpeas, tofu, or tempeh. If using chickpeas, drain and rinse them, then toss with the same seasonings and roast for 20 minutes.
I hope you love these Easy Take Along Meals as much as I do! If you try them, leave a comment below and let me know your favorite combination. Don't forget to share this recipe with a friend who needs a lunch makeover!
Easy Take Along Meals
Easy Take Along Meals: healthy, portable, make-ahead containers for busy weeks. Save time and eat well.
🧂 Ingredients
- 1 cup (200g) quinoa, rinsed
- 1.5 cups (355ml) low-sodium vegetable broth
- 1 lb (450g) boneless, skinless chicken breasts
- 2 tbsp (30ml) olive oil, divided
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1 medium red bell pepper, sliced
- 1 medium zucchini, sliced into half-moons
- 1 cup (150g) cherry tomatoes, halved
- 3 tbsp (45ml) lemon juice (about 1 lemon)
- 2 tbsp (30g) Dijon mustard
- 2 tbsp (30ml) honey
- Salt and black pepper to taste
📋 Instructions
- 1Cook Quinoa — In a medium saucepan, combine quinoa and broth. Bring to a boil over high heat (212°F/100°C). Reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat, fluff with a fork, and set aside.
- 2Preheat Oven — Preheat your oven to 425°F (220°C). While it heats, line a baking sheet with parchment paper for easy cleanup.
- 3Season Chicken — In a small bowl, mix paprika, garlic powder, oregano, 1 tbsp olive oil, salt, and pepper. Rub the mixture all over the chicken breasts.
- 4Roast Chicken and Veggies — Place chicken on one side of the prepared baking sheet. Toss bell pepper, zucchini, and cherry tomatoes with remaining 1 tbsp olive oil, salt, and pepper. Spread on the other side. Roast for 25-30 minutes, until chicken reaches 165°F (74°C) and veggies are tender and lightly charred.
- 5Make Dressing — While everything roasts, whisk together lemon juice, Dijon mustard, honey, and a pinch of salt and pepper in a small bowl. Adjust sweetness or tang to your liking.
- 6Rest and Slice Chicken — Remove baking sheet from oven. Let chicken rest for 5 minutes, then slice against the grain into strips.
- 7Assemble Containers — Divide quinoa among 4-6 airtight containers. Top with roasted veggies and sliced chicken. Drizzle with dressing just before serving, or keep it separate for later.
