When the week gets busy, I find myself reaching for meals that are as nourishing as they are satisfying. These high protein chicken quinoa lunch prep bowls have become my go-to solution. They combine simple, wholesome ingredients that come together quickly yet pack a punch of flavor, energy, and comfort.
One afternoon after a hectic morning, I sliced into the tender grilled chicken and inhaled the aroma of smoked paprika and garlic that lingered in the air. The roasted red pepper, zucchini, and broccoli added a subtle sweetness and earthiness, still warm from the oven, while the fluffy quinoa provided a nutty, slightly chewy contrast. Drizzling the tangy lemon-tahini dressing over the bowl felt like the final act of care—bright, creamy, and just a touch of honeyed sweetness. Sitting down to eat it, I felt a moment of calm and satisfaction, knowing this meal was as good for me as it was delicious.
- High protein content to power through long afternoons
- Balanced mix of grains, veggies, and lean chicken for sustained energy
- Easy to prepare ahead and store for several days
- Zesty lemon-tahini dressing adds brightness without overpowering
- Roasted vegetables bring natural sweetness and depth
Even if you’re not usually a meal prep fan, these bowls can quickly become a staple because they hold up well in the fridge and reheat beautifully without losing flavor or texture. That extra peace of mind during a busy week is priceless.
PrintHigh Protein Chicken Quinoa Lunch Prep Bowls
A nutritious and delicious high protein lunch prep bowl featuring grilled chicken, quinoa, roasted vegetables, and a tangy lemon-tahini dressing. Perfect for meal prep to keep you energized 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 tablespoon olive oil
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1 medium red bell pepper, diced
1 medium zucchini, diced
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 honey
1 garlic clove, minced
1/4 teaspoon salt
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 high heat, then reduce to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
While the quinoa cooks, place the diced red bell pepper, zucchini, and broccoli florets on a baking sheet. Drizzle with 1 tablespoon olive oil, sprinkle with 1/2 teaspoon salt and 1/4 teaspoon black pepper, and toss to coat evenly. Roast in the preheated oven for 20 minutes, stirring halfway through.
Meanwhile, prepare the chicken breasts by patting them dry. In a small bowl, mix the smoked paprika, garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Rub the spice mixture evenly over both sides of the chicken breasts.
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken breasts and cook for 6-7 minutes per side or until the internal temperature reaches 165°F (74°C) and the chicken is no longer pink inside. Remove from heat and let rest for 5 minutes, then slice into strips.
In a small bowl, whisk together the tahini, fresh lemon juice, water, honey, minced garlic, and 1/4 teaspoon salt until smooth. Add more water if needed to reach a pourable consistency.
To assemble the lunch prep bowls, divide the cooked quinoa evenly among 4 meal prep containers. Top each with equal portions of roasted vegetables and sliced chicken.
Drizzle the lemon-tahini dressing over each bowl or pack it separately to add just before eating.
Store the lunch prep bowls in airtight containers in the refrigerator for up to 4 days.
FAQ
Can I swap the chicken for another protein? Absolutely. Grilled tofu or chickpeas work well for a vegetarian twist.
How long do these bowls keep in the fridge? Up to four days when stored in airtight containers.
Is the lemon-tahini dressing necessary? It really ties the flavors together, but you can serve it on the side or substitute with your favorite dressing.
Can I make these gluten-free? Yes, quinoa is naturally gluten-free, making this dish suitable for gluten-sensitive diets.
These lunch prep bowls make weekday meals something to look forward to. Save this recipe, prep ahead, and enjoy wholesome lunches all week long.