These Healthy Meal Prep Bowls are my go-to for busy weeks. They're packed with protein, fiber, and vibrant flavors, and they come together in just 30 minutes of active time.
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Each bowl features juicy lemon herb chicken, fluffy quinoa, roasted rainbow vegetables, and a zesty tahini dressing. It's a balanced meal that keeps you full and energized.
Make a batch on Sunday and enjoy delicious, healthy lunches all week long.
Why You'll Love This Recipe
About the Ingredients
1.5 lbs (680g) boneless, skinless chicken breasts
Use chicken thighs for extra juiciness, or substitute with firm tofu for a vegetarian option.
2 tbsp (30ml) olive oil, divided
Extra virgin olive oil adds richness; use avocado oil for a higher smoke point.
2 cloves garlic, minced
Fresh garlic is best; use 1/2 tsp garlic powder if in a pinch.
1 lemon, zested and juiced
Fresh lemon brightens the dish; bottled juice works but use 2 tbsp.
1 tsp dried oregano
Italian seasoning or dried thyme are great alternatives.
1 cup (170g) quinoa, rinsed
Any grain works—brown rice, farro, or couscous.
2 cups (480ml) water or low-sodium chicken broth
Broth adds flavor; use water for a lighter taste.
2 cups (240g) broccoli florets
Swap with cauliflower, Brussels sprouts, or green beans.
1 red bell pepper, sliced
Any color bell pepper works; use 2 cups of any chopped veggies.
1 cup (150g) cherry tomatoes
Grape tomatoes or chopped Roma tomatoes also work.
1/4 cup (60g) tahini
Use well-stirred tahini; substitute with Greek yogurt for a lighter dressing.
2 tbsp (30ml) lemon juice (from the lemon)
Fresh lemon juice is key; bottled is okay in a pinch.
1 tbsp (15ml) maple syrup or honey
Adds a touch of sweetness; omit for a savory dressing.
2 tbsp (30ml) water, to thin dressing
Adjust as needed to reach desired consistency.
Salt and black pepper, to taste
Use kosher salt and freshly ground pepper for best flavor.
Tips & Tricks
- Chop all veggies uniformly so they roast evenly and finish at the same time.
- Let the chicken rest for 5 minutes before slicing to keep it juicy.
- Use glass meal prep containers to keep ingredients fresh and prevent staining.
- Double the dressing and store separately—it will keep for up to a week.
Pro Tips
Step-by-Step Instructions
1. Preheat and Prep
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper. In a small bowl, whisk 1 tbsp olive oil, garlic, lemon zest, oregano, salt, and pepper. Coat chicken breasts with this mixture and set aside.
2. Cook Quinoa
In a medium saucepan, combine quinoa and water/broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and set aside.
3. Roast Veggies
On the prepared baking sheet, toss broccoli, bell pepper, and tomatoes with remaining 1 tbsp olive oil, salt, and pepper. Spread in a single layer. Roast for 20-25 minutes until tender and edges are slightly charred.
4. Grill Chicken
While veggies roast, heat a grill pan or skillet over medium-high heat. Cook chicken for 6-7 minutes per side, until internal temperature reaches 165°F (74°C) and juices run clear. Let rest for 5 minutes, then slice.
5. Make Dressing
In a small bowl, whisk tahini, lemon juice, maple syrup, and water until smooth. Season with salt and pepper. Add more water if needed to reach desired consistency.
6. Assemble Bowls
Divide quinoa among 4-6 containers. Top with roasted veggies, sliced chicken, and drizzle with tahini dressing. Garnish with fresh herbs if desired.
Delicious Variations
Vegetarian
Replace chicken with 1.5 cups of chickpeas tossed in the same marinade and roasted.
Mediterranean
Swap quinoa for couscous, add kalamata olives and feta cheese.
Low-Carb
Use cauliflower rice instead of quinoa and increase the veggies.
How to Store Healthy Meal Prep Bowls with Lemon Herb Chicken
Refrigerator
Store in airtight containers for up to 4 days. Keep dressing separate to prevent sogginess.
Freezer
Freeze chicken and quinoa (without veggies or dressing) for up to 3 months. Thaw overnight in the fridge.
Reheating
Microwave on high for 2-3 minutes, or reheat in a skillet over medium heat until warmed through.
Frequently Asked Questions
Q: How long do meal prep bowls last in the fridge?
These bowls last up to 4 days in the fridge when stored in airtight containers. For best quality, keep the dressing separate and add just before eating.
Q: Can I use rotisserie chicken instead of cooking my own?
Yes, you can use 3 cups of shredded rotisserie chicken to save time. Just skip the marinating and grilling steps, and toss the chicken with a little lemon juice and oregano for flavor.
Q: Can I freeze these meal prep bowls?
You can freeze the chicken and quinoa, but the veggies and dressing are best fresh. Freeze in individual portions for up to 3 months and thaw overnight in the fridge.
Q: What other vegetables can I use?
You can use any vegetables you like. Try zucchini, carrots, snap peas, or asparagus. Adjust roasting time as needed—softer veggies like zucchini may cook faster.
I hope you love these Healthy Meal Prep Bowls as much as I do! If you try them, be sure to leave a comment and a rating below. Don't forget to tag me in your photos on social media—I'd love to see your creations!
Healthy Meal Prep Bowls with Lemon Herb Chicken
Healthy Meal Prep Bowls with lemon herb chicken, quinoa, roasted veggies, and a creamy tahini dressing—perfect for grab-and-go lunches.
🧂 Ingredients
- 1.5 lbs (680g) boneless, skinless chicken breasts
- 2 tbsp (30ml) olive oil, divided
- 2 cloves garlic, minced
- 1 lemon, zested and juiced
- 1 tsp dried oregano
- 1 cup (170g) quinoa, rinsed
- 2 cups (480ml) water or low-sodium chicken broth
- 2 cups (240g) broccoli florets
- 1 red bell pepper, sliced
- 1 cup (150g) cherry tomatoes
- 1/4 cup (60g) tahini
- 2 tbsp (30ml) lemon juice (from the lemon)
- 1 tbsp (15ml) maple syrup or honey
- 2 tbsp (30ml) water, to thin dressing
- Salt and black pepper, to taste
📋 Instructions
- 1Preheat and Prep — Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper. In a small bowl, whisk 1 tbsp olive oil, garlic, lemon zest, oregano, salt, and pepper. Coat chicken breasts with this mixture and set aside.
- 2Cook Quinoa — In a medium saucepan, combine quinoa and water/broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and set aside.
- 3Roast Veggies — On the prepared baking sheet, toss broccoli, bell pepper, and tomatoes with remaining 1 tbsp olive oil, salt, and pepper. Spread in a single layer. Roast for 20-25 minutes until tender and edges are slightly charred.
- 4Grill Chicken — While veggies roast, heat a grill pan or skillet over medium-high heat. Cook chicken for 6-7 minutes per side, until internal temperature reaches 165°F (74°C) and juices run clear. Let rest for 5 minutes, then slice.
- 5Make Dressing — In a small bowl, whisk tahini, lemon juice, maple syrup, and water until smooth. Season with salt and pepper. Add more water if needed to reach desired consistency.
- 6Assemble Bowls — Divide quinoa among 4-6 containers. Top with roasted veggies, sliced chicken, and drizzle with tahini dressing. Garnish with fresh herbs if desired.
