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Healthy Lemon-Herb Chicken Meal Prep Bowl

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A quick and easy lemon-herb chicken meal prep bowl featuring juicy chicken, fresh herbs, and wholesome grains, perfect for Superbowl snacks or weeknight meals.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts (preferably organic or free-range)
  • 2 tablespoons olive oil (extra virgin recommended)
  • Juice and zest of 2 fresh lemons
  • 3 cloves garlic, minced
  • 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)
  • 1 tablespoon fresh rosemary, finely chopped (optional)
  • Salt and freshly ground black pepper, to taste
  • 2 cups cooked quinoa or brown rice
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1 cup baby spinach or mixed greens
  • 2 tablespoons olive oil (for dressing)
  • 1 tablespoon lemon juice (freshly squeezed, for dressing)
  • 1 teaspoon Dijon mustard (for dressing)
  • Salt and pepper to taste (for dressing)

Instructions

  1. Prepare the chicken marinade by whisking together olive oil, lemon juice and zest, minced garlic, thyme, rosemary, salt, and pepper in a medium bowl.
  2. Add the chicken breasts to the marinade, coating them well. Cover and refrigerate for at least 15 minutes or up to 2 hours.
  3. Cook quinoa or brown rice according to package instructions. For quinoa, rinse under cold water, then cook 2 cups quinoa with 4 cups water, simmer covered for 15 minutes. Fluff with a fork once done.
  4. Heat a large skillet over medium heat and add a splash of olive oil. Cook chicken breasts about 5-6 minutes per side until golden brown and internal temperature reaches 165°F (74°C).
  5. Transfer chicken to a plate and let rest for 5 minutes, then slice into thin strips or bite-sized pieces.
  6. Toss cherry tomatoes, cucumber, red onion, and baby spinach in a bowl.
  7. Whisk olive oil, lemon juice, Dijon mustard, salt, and pepper in a small bowl until emulsified to make the dressing.
  8. Divide cooked quinoa or rice among 4 meal prep containers or bowls. Layer with the veggie mix and sliced chicken. Drizzle dressing on top or pack separately.
  9. Optionally garnish with additional fresh herbs or lemon wedges.

Notes

Pat chicken dry before marinating for better sear. Let chicken rest after cooking to retain juices. Rinse quinoa before cooking to remove bitterness. Whisk dressing vigorously to emulsify. Adjust heat to avoid burning garlic. Store dressing separately to keep veggies crisp. Reheat gently to preserve texture.

Nutrition

Keywords: lemon herb chicken, meal prep, healthy chicken recipe, quinoa bowl, Superbowl snack, easy chicken dinner, gluten-free, dairy-free

Find it online: https://fuzzyforker.com/healthy-lemon-herb-chicken-meal-prep-bowl-easy-superbowl-snack-recipe/