Meal prepping doesn’t have to be a chore, especially when the results are this inviting and wholesome. These Nutritious Chicken Quinoa Meal Prep Bowls bring together tender grilled chicken, nutty quinoa, and roasted vegetables, all tied together with a bright lemon-tahini dressing that wakes up every bite. It’s the kind of meal that fuels your day without feeling heavy or boring.
One afternoon, I remember coming home after a long morning of meetings, craving something that could both satisfy and recharge me. As the warm scent of cumin and smoked paprika filled the kitchen, I sliced into the juicy chicken fresh from the oven. The roasted red bell peppers and zucchini had just the right hint of caramelization, and the quinoa was perfectly fluffy. Drizzling the lemon-tahini dressing over the bowl brought everything alive—its tangy, creamy texture was a delight against the earthy vegetables and protein. That first bite was like a pause button for the day, comforting yet energizing, making me realize meal prep could be something I looked forward to.
- Balanced nutrition with protein, fiber, and greens for lasting energy
- Flavorful spices and a tangy dressing that keeps every bite interesting
- Prepped in under an hour, perfect for busy weeknights or weekends
- Keeps fresh for days so you can enjoy healthy lunches without the fuss
- Customizable with your favorite seasonal veggies or herbs
If you’re worried about meals losing their charm after a day or two, these bowls hold up beautifully in the fridge. The lemon-tahini dressing keeps everything bright, and reheating gently brings back that just-cooked warmth without drying out the chicken or veggies.
PrintNutritious Chicken Quinoa Meal Prep Bowls
A balanced and flavorful meal prep bowl featuring grilled chicken, quinoa, roasted vegetables, and a tangy lemon-tahini dressing. Perfect for a healthy and satisfying lunch throughout the week.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 4
Ingredients
1 cup quinoa, rinsed
2 cups water
1 pound boneless, skinless chicken breasts
1 teaspoon olive oil
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1 medium red bell pepper, chopped
1 medium zucchini, chopped
1 cup broccoli florets
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup tahini
2 tablespoons fresh lemon juice
1 tablespoon water
1 teaspoon maple syrup
1 small garlic clove, minced
2 cups baby spinach leaves
1/4 cup chopped fresh parsley
Instructions
Preheat the oven to 425°F (220°C).
In a medium saucepan, combine the rinsed quinoa and 2 cups of water. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
While the quinoa cooks, prepare the chicken. In a small bowl, mix the olive oil, ground cumin, smoked paprika, garlic powder, salt, and black pepper. Rub this spice mixture evenly over the chicken breasts.
Place the chicken breasts on a baking sheet lined with parchment paper or foil.
In a separate bowl, toss the chopped red bell pepper, zucchini, and broccoli florets with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Spread the vegetables on another baking sheet lined with parchment paper or foil.
Roast the chicken and vegetables in the preheated oven for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and slightly caramelized.
While the chicken and vegetables roast, prepare the lemon-tahini dressing. In a small bowl, whisk together the tahini, fresh lemon juice, water, maple syrup, and minced garlic until smooth. Add more water if needed to reach a pourable consistency.
Once the chicken is cooked, let it rest for 5 minutes, then slice into strips.
To assemble the meal prep bowls, divide the cooked quinoa evenly among four meal prep containers.
Top each container with equal portions of roasted vegetables, sliced chicken, and baby spinach leaves.
Drizzle the lemon-tahini dressing over each bowl and sprinkle with chopped fresh parsley.
Seal the containers and store in the refrigerator for up to 4 days. Reheat before eating if desired.
Frequently Asked Questions
Can I swap the chicken for a vegetarian option?
Absolutely! Grilled tofu or chickpeas roasted with the same spices make excellent alternatives.
How long can I store these bowls?
They stay fresh in the fridge for up to 4 days when sealed properly.
Is it okay to eat these cold?
Yes, the lemon-tahini dressing and roasted veggies taste great chilled, making them ideal for on-the-go lunches.
Can I prepare the dressing ahead of time?
Definitely. Make the dressing early in the week and keep it in a sealed container in the fridge.
Ready to make your lunch breaks something to look forward to? Give these Nutritious Chicken Quinoa Meal Prep Bowls a try and enjoy a fresh, flavorful meal every day.