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Healthy Lemon Garlic Chicken Meal Prep Bowls

Bright and tangy lemon garlic chicken bowls that are perfect for meal prep and busy weeknights, combining comfort food with healthy ingredients.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 meal prep bowls
Course: Main Course, Meal Prep
Cuisine: American, Healthy
Calories: 450
Ingredients Method Notes

Ingredients
  

For the chicken and marinade
  • 1.5 pounds boneless, skinless chicken breasts or thighs Thighs are juicier if you prefer.
  • 4 cloves garlic, minced Use roasted garlic for a milder flavor.
  • 2 lemon Juice and zest of Zest brings a floral brightness.
  • 2 tablespoons olive oil Swap half for avocado oil for higher smoke point.
  • 1 teaspoon dried oregano Or 1 tablespoon fresh, chopped.
  • 1 teaspoon smoked paprika Optional, for warmth.
  • Salt and freshly ground black pepper To taste.
For the base and toppings
  • 2 cups cooked quinoa or brown rice For a whole-grain base.
  • 4 cups baby spinach or mixed greens Swap spinach with kale for a stronger bite.
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 avocado, sliced Add just before serving.
  • 2 tablespoons chopped fresh parsley or dill For garnish.
Optional dressing
  • 2 tablespoons plain Greek yogurt Mixed with a squeeze of lemon and a pinch of garlic powder for a creamy dressing.

Method
 

Preparation
  1. Marinate the chicken: In a shallow dish, whisk together lemon juice, lemon zest, minced garlic, olive oil, oregano, smoked paprika, salt, and pepper. Add the chicken, turning to coat each piece. Let it sit at room temperature for 10 to 15 minutes, or refrigerate for up to 2 hours for deeper flavor.
  2. Cook the grains: While the chicken marinates, prepare quinoa or brown rice according to package instructions. Fluff with a fork and leave warm.
Cooking
  1. Sear the chicken: Heat a large skillet over medium-high heat. Add a drizzle of olive oil. When it shimmers, place the chicken pieces in the pan, cooking 4 to 6 minutes per side (depending on thickness) until golden and cooked through. The chicken should register 165°F in the thickest part.
  2. Rest and slice: Transfer the cooked chicken to a cutting board and let it rest for 5 minutes. Slice into strips or bite-sized pieces.
Assembly
  1. Assemble the bowls: Divide the warm quinoa or rice among four meal prep containers. Arrange a bed of spinach or mixed greens beside the grains, then add sliced chicken, cherry tomatoes, cucumber, and avocado.
  2. Finish: Sprinkle with fresh parsley or dill and add a dollop or drizzle of the lemon-garlic Greek yogurt dressing if using. A final squeeze of lemon brightens everything.

Notes

To keep the avocado and dressing fresh, store assembled bowls without avocado for up to 4 days. Keep avocado and dressing in separate small containers. Freeze just the cooked chicken and grains in airtight containers for up to 3 months.