Description
These High-Protein Chicken Meal Prep Bowls are easy to prepare with chicken, rice, fresh vegetables, and a simple Greek yogurt dressing. They’re filling, tasty, and perfect for meal prep.
Ingredients
For the Chicken
- 1 lb (450 g) boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Bowls
- 2 cups cooked brown or white rice
- 4 cups mixed greens
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, chopped
- 1 cup shredded carrots
- 1/2 cup roasted red peppers
- 1/4 cup pumpkin seeds
- 1/4 cup feta cheese, optional
For the Dressing
- 1/2 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon honey
- 1/2 teaspoon garlic powder
- Salt and black pepper, to taste
- 1–2 tablespoons water
Instructions
- Season the chicken: Coat the chicken with olive oil, paprika, garlic powder, Italian seasoning, salt, and pepper.
- Cook the chicken: Heat a skillet over medium heat. Cook the chicken for about 6–8 minutes per side, or until fully cooked. Let it rest for a few minutes, then slice.
- Make the dressing: Mix Greek yogurt, lemon juice, honey, garlic powder, salt, and pepper. Add water until it reaches your preferred consistency.
- Prepare the vegetables: Wash and chop the greens, tomatoes, cucumber, carrots, and roasted peppers.
- Build the bowls: Divide the rice between four meal prep containers. Add the greens, chicken, tomatoes, cucumber, carrots, and roasted peppers.
- Add toppings: Sprinkle pumpkin seeds and feta over the bowls if using.
- Pack the dressing: Keep the dressing in separate small containers and add it just before eating.
Notes
Storage
Store the meal prep bowls in the refrigerator for up to 4 days. Keep the dressing separate to help the vegetables stay fresh.
Recipe Tips
- Use leftover roasted chicken to save time.
- Swap rice for quinoa or roasted potatoes.
- Add avocado just before serving.
- Use any fresh vegetables you already have in the fridge.
- Add hot sauce or red pepper flakes for extra flavor.
- Prepare all four bowls at once for easy weekday lunches.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner, Meal Prep
- Method: Stovetop