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Mediterranean Chicken & Quinoa Meal Prep Bowls

Chicken & Quinoa Meal Prep Bowls

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 People
Course: Main Course
Cuisine: Mediterranean
Calories: 450
Ingredients Method

Ingredients
  

For the Chicken
  • 1 lb Boneless, skinless chicken breast 450g
  • 2 tbsp Olive oil
  • 2 Garlic cloves, minced
  • Zest and juice of 1 lemon
  • 1 tbsp Dried oregano
  • 1/2 tsp Paprika
  • Salt and pepper to taste
For the Quinoa
  • 1 cup Quinoa, rinsed
  • 2 cups Low-sodium chicken or vegetable broth — adds flavor
  • 1/4 tsp salt
For the Roasted Vegetables
  • 1 medium Zucchini, sliced
  • 1 Red bell pepper, sliced
  • 1 cup Cherry tomatoes, halved
  • 1 Small red onion, sliced
  • 2 tbsp Olive oil
  • Salt, pepper, 1 tsp dried oregano
For Assembly
  • 1/4 cup Fresh parsley, chopped
  • Optional toppings: feta, olives, or a drizzle of lemon juice

Method
 

  1. Marinate the chicken: Combine olive oil, garlic, lemon juice and zest, oregano, paprika, salt, and pepper. Coat chicken and let sit at least 15 minutes.
  2. Cook the quinoa: Bring broth to a boil, add rinsed quinoa and salt. Simmer 15 minutes until liquid is absorbed, then fluff with a fork.
  3. Roast the vegetables: Preheat oven to 425°F (218°C). Toss zucchini, bell pepper, onion, and cherry tomatoes with olive oil, oregano, salt, and pepper. Roast 20–25 minutes until tender.
  4. Cook the chicken: Heat a skillet over medium-high heat and cook chicken 5–6 minutes per side until golden and fully cooked (internal temp 165°F / 74°C). Rest 5 minutes, then slice.
  5. Assemble the bowls: Divide quinoa into meal prep containers or bowls, top with roasted vegetables and sliced chicken. Sprinkle parsley and optional toppings, drizzle with lemon juice.