12 High-Protein Chicken Meal Prep Bowls
Did you know that incorporating high-protein meals into your diet can boost muscle growth and enhance weight loss efforts? If you’re searching for healthy and delicious meal prep ideas, look no further! In this article, we’ll introduce you to 12 high-protein chicken meal prep bowls that are not only packed with flavor but also easy to prepare. Get ready to explore a variety of enticing recipes like the Protein-Packed Peruvian Chicken Bowl and the Spicy Sriracha Chicken and Quinoa Bowl, ensuring you enjoy nutritious meals all week long!
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Protein-Packed Peruvian Chicken Bowl
This Protein-Packed Peruvian Chicken Bowl is a delightful blend of bold spices and fresh ingredients that delivers a nutritious and satisfying meal.
Ingredients:
- 1 lb boneless, skinless chicken thighs
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon cayenne pepper
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 cup cooked quinoa
- 1 cup black beans, rinsed and drained
- 1 cup corn kernels
- 1 avocado, sliced
- ½ cup fresh cilantro, chopped
- 1 lime, cut into wedges
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Instructions:
1. In a bowl, mix olive oil, cumin, paprika, garlic powder, onion powder, cayenne pepper, salt, and black pepper to create a marinade.
2. Add the chicken thighs to the marinade, ensuring they are well-coated. Allow them to marinate for at least 10 minutes.
3. Heat a skillet over medium-high heat and add the marinated chicken. Cook for about 6-7 minutes on each side until fully cooked.
4. Once cooked, remove the chicken from the skillet and let it rest for a few minutes before slicing it into strips.
5. In a large bowl, combine quinoa, black beans, corn, and sliced chicken. Toss gently to mix.
6. Serve the bowl with avocado, fresh cilantro, and lime wedges on top for garnish.
Tips:
- Feel free to add your favorite vegetables to the bowl for extra nutrition.
- For added flavor, drizzle some lime juice over the entire bowl before serving.
- This dish can be made ahead of time and stored in the refrigerator for up to three days.
Spicy Sriracha Chicken and Quinoa Bowl
This Spicy Sriracha Chicken and Quinoa Bowl perfectly combines bold flavors and nutritious ingredients for a deliciously satisfying meal.
Ingredients:
- 1 pound chicken breast, diced
- 1 cup quinoa, rinsed
- 2 cups chicken broth
- 2 tablespoons Sriracha sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup corn, canned or frozen
- 1/2 cup black beans, rinsed and drained
- 1/4 cup chopped fresh cilantro
- 1 avocado, sliced
- 1 lime, cut into wedges
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Instructions:
1. In a medium saucepan, combine quinoa and chicken broth and bring to a boil. Reduce heat to low, cover, and simmer for about 15 minutes until quinoa is fluffy.
2. While the quinoa is cooking, heat olive oil in a skillet over medium heat. Add the diced chicken to the skillet.
3. Season the chicken with garlic powder, onion powder, salt, and black pepper, and cook until the chicken is no longer pink, about 5-7 minutes.
4. Stir in Sriracha sauce to the cooked chicken and mix well; cook for an additional 2 minutes.
5. After the quinoa is done cooking, fluff it with a fork and mix in the corn and black beans.
6. To assemble, divide the quinoa mixture into bowls, top with the spicy chicken, sliced avocado, and chopped cilantro. Serve with lime wedges on the side.
Tips:
- For extra heat, add more Sriracha to taste.
- Feel free to add any of your favorite vegetables to the bowl.
- This recipe is great for meal prep; store in airtight containers for easy reheating.
Lemon Herb Grilled Chicken Rice Bowl
This Lemon Herb Grilled Chicken Rice Bowl is a delightful fusion of zesty lemon and aromatic herbs that perfectly complements tender grilled chicken over fluffy rice.
Ingredients:
- 2 cups cooked jasmine rice
- 1 lb boneless, skinless chicken breasts
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 lemon, juiced and zested
- 1 tsp salt
- 1/2 tsp black pepper
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup fresh parsley, chopped
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Total Time: 30 minutes
Instructions:
1. In a bowl, whisk together olive oil, minced garlic, dried oregano, dried thyme, lemon juice, lemon zest, salt, and black pepper to create the marinade.
2. Place the chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes (or up to 2 hours for more flavor).
3. Preheat the grill to medium-high heat. Remove the chicken from the marinade and discard the leftover marinade.
4. Grill the chicken for about 6-7 minutes on each side, or until fully cooked and internal temperature reaches 165°F.
5. While the chicken is grilling, prepare the fresh vegetables by combining cherry tomatoes, cucumber, and parsley in a bowl.
6. Once cooked, let the chicken rest for a few minutes before slicing it into strips.
7. To assemble the bowls, place a scoop of jasmine rice at the bottom, top with grilled chicken strips, and add the fresh vegetable mix on the side.
Tips:
- For extra flavor, add a dollop of tzatziki sauce or hummus on top.
- Consider marinating the chicken overnight for a deeper flavor.
- Swap jasmine rice for quinoa or brown rice for a healthier option.
Mediterranean Chickpea and Chicken Bowl
This Mediterranean Chickpea and Chicken Bowl is special for its vibrant flavors, hearty ingredients, and nutritious profile that make it a satisfying meal option.
Ingredients:
- 1 cup cooked quinoa
- 1 can (15 oz) chickpeas, rinsed and drained
- 2 chicken breasts, boneless and skinless
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, diced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Instructions:
1. In a bowl, combine the olive oil, garlic powder, smoked paprika, cumin, salt, and black pepper; mix well.
2. Coat the chicken breasts with the spice mixture, then grill or pan-sear on medium heat for about 6-7 minutes on each side or until cooked through.
3. While the chicken is cooking, prepare the quinoa according to package instructions if not already done.
4. Once the chicken is cooked, let it rest for 5 minutes, then slice it into strips.
5. In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, and parsley.
6. Drizzle with lemon juice and toss lightly to combine.
7. Serve the quinoa and chickpea mixture in bowls topped with the sliced chicken.
Tips:
- For added flavor, marinate the chicken in the spice mix for at least 30 minutes before cooking.
- Feel free to customize the bowl with your favorite vegetables or grains.
- This dish can be made ahead of time and stored in the refrigerator for meal prep.
Thai Peanut Chicken and Broccoli Bowl
This Thai Peanut Chicken and Broccoli Bowl is a delicious blend of savory, nutty, and fresh flavors that come together in a quick and satisfying meal.
Ingredients:
- 1 pound chicken breast, cubed
- 2 cups broccoli florets
- 1 tablespoon vegetable oil
- 1/4 cup peanut butter
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 1 teaspoon garlic, minced
- 1 teaspoon ginger, grated
- 1/4 cup water
- Salt and pepper to taste
- Cooked rice for serving
- Chopped peanuts for garnish
- Green onions for garnish
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Instructions:
1. In a large skillet, heat the vegetable oil over medium heat.
2. Add the cubed chicken breast to the skillet, seasoning with salt and pepper, and cook until browned and cooked through, about 5-7 minutes.
3. Add the broccoli florets to the skillet and sauté for another 3-4 minutes until the broccoli is tender-crisp.
4. In a separate bowl, whisk together the peanut butter, soy sauce, honey, rice vinegar, garlic, ginger, and water until smooth.
5. Pour the peanut sauce over the chicken and broccoli in the skillet, stirring to coat evenly, and let simmer for 2-3 minutes.
6. Serve the chicken and broccoli mixture over cooked rice, garnished with chopped peanuts and green onions.
Tips:
- For an extra kick, add some red pepper flakes to the sauce.
- You can substitute chicken with tofu for a vegetarian option.
- Prep the sauce in advance to save time during cooking.
- Feel free to add other vegetables like bell peppers or snap peas.
BBQ Chicken and Sweet Potato Power Bowl
This BBQ Chicken and Sweet Potato Power Bowl is a delightful blend of smoky flavors and hearty ingredients that will energize your day.
Ingredients:
- 1 lb boneless, skinless chicken breasts
- 2 cups sweet potatoes, diced
- 2 tbsp olive oil
- 1/2 cup barbecue sauce
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup cooked quinoa
- 1 cup black beans, drained and rinsed
- 1 avocado, sliced
- 1/4 cup chopped fresh cilantro
- 1 lime, cut into wedges
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a mixing bowl, toss the diced sweet potatoes with 1 tbsp of olive oil, garlic powder, paprika, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet and roast for 20-25 minutes, or until they are tender and slightly caramelized.
4. While the sweet potatoes are roasting, heat the remaining 1 tbsp of olive oil in a skillet over medium heat.
5. Add the chicken breasts to the skillet and season with salt and pepper.
6. Cook the chicken for 5-7 minutes per side, or until cooked through and no longer pink in the center.
7. Brush the cooked chicken with barbecue sauce, allowing it to caramelize slightly.
8. Slice the chicken and assemble the power bowl by layering quinoa, black beans, roasted sweet potatoes, avocado, and chicken slices.
9. Garnish with chopped cilantro and serve with lime wedges on the side.
Tips:
- For extra flavor, marinate the chicken in barbecue sauce before cooking.
- You can substitute sweet potatoes with regular potatoes if preferred.
- Add your favorite veggies for added nutrition and flavor variations.
- Store leftovers in an airtight container and reheat before serving.
Teriyaki Chicken and Vegetable Stir-Fry Bowl
This Teriyaki Chicken and Vegetable Stir-Fry Bowl is a delightful blend of savory teriyaki sauce and fresh vegetables, perfect for a quick and healthy dinner.
Ingredients:
- 1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
- 2 cups mixed bell peppers, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 3 cloves garlic, minced
- 2 tablespoons fresh ginger, minced
- 1/4 cup soy sauce
- 1/4 cup teriyaki sauce
- 2 tablespoons vegetable oil
- 2 cups cooked rice, for serving
- 1 tablespoon sesame seeds, for garnish
- 2 green onions, sliced, for garnish
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Total Time: 25 minutes
Instructions:
1. In a large skillet or wok, heat the vegetable oil over medium-high heat.
2. Add the chicken pieces and cook until browned and cooked through, about 5-7 minutes.
3. Add the minced garlic and ginger, and sauté for another minute until fragrant.
4. Stir in the mixed bell peppers, broccoli, and snap peas, cooking for about 3-4 minutes until the vegetables are tender but still crisp.
5. Pour in the soy sauce and teriyaki sauce, stirring to coat all the ingredients evenly.
6. Cook for an additional minute until the sauce has thickened slightly.
7. Serve the stir-fry over cooked rice and garnish with sesame seeds and sliced green onions.
Tips:
- Feel free to substitute the chicken with tofu or shrimp for a different protein.
- For extra flavor, marinate the chicken in a bit of teriyaki sauce for 30 minutes before cooking.
- Use a variety of colorful vegetables to make the dish more visually appealing and nutritious.
Greek Chicken and Couscous Salad Bowl
This Greek Chicken and Couscous Salad Bowl combines vibrant Mediterranean flavors, with juicy chicken, fresh veggies, and fluffy couscous for a wholesome meal.
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 1 cup couscous
- 1 ⅓ cups chicken broth
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- ½ cup red onion, finely chopped
- ½ cup Kalamata olives, pitted and sliced
- ½ cup feta cheese, crumbled
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Instructions:
1. Season the chicken breasts with salt, pepper, and half of the dried oregano.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat and cook the chicken for 6-7 minutes per side until golden and cooked through.
3. While the chicken is cooking, bring the chicken broth to a boil in a saucepan. Add couscous, cover, and remove from heat. Let it sit for 5 minutes, then fluff with a fork.
4. In a large bowl, combine the cooked couscous, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
5. In a small bowl, whisk together the remaining olive oil, lemon juice, and the rest of the oregano. Pour over the salad mixture and toss well.
6. Slice the cooked chicken and serve it on top of the couscous salad.
Tips:
- For extra flavor, marinate the chicken in olive oil, lemon juice, and oregano for 30 minutes before cooking.
- Feel free to add other vegetables like bell peppers or spinach for added nutrition.
- This salad can be made ahead and stored in the fridge, making it perfect for meal prep!
Cilantro Lime Chicken and Black Bean Bowl
This Cilantro Lime Chicken and Black Bean Bowl is a vibrant dish bursting with zesty flavors and nutritious ingredients that make it a satisfying meal for any occasion.
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 cup canned black beans, rinsed and drained
- 1 cup cooked brown rice
- 1 lime, juiced
- 1/4 cup fresh cilantro, chopped
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 1/2 cup corn (fresh or frozen)
- 1 avocado, sliced
- Optional: lime wedges for serving
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Instructions:
1. Heat the olive oil in a skillet over medium heat.
2. Season the chicken breasts with salt, pepper, cumin, paprika, and garlic powder.
3. Place the seasoned chicken in the skillet and cook for approximately 6-7 minutes on each side, or until the chicken is fully cooked.
4. Once cooked, remove the chicken from the skillet and let it rest for a few minutes before slicing.
5. In a bowl, mix the black beans, corn, lime juice, and chopped cilantro.
6. To assemble the bowls, start with a base of brown rice, followed by the black bean mixture, sliced chicken, and avocado on top.
7. Serve with lime wedges for additional flavor.
Tips:
- For extra flavor, marinate the chicken in lime juice and spices for 30 minutes before cooking.
- You can easily substitute quinoa or white rice for brown rice.
- Feel free to add your favorite toppings, such as salsa or cheese.
Tandoori Chicken and Cauliflower Rice Bowl
This Tandoori Chicken and Cauliflower Rice Bowl is a vibrant symphony of spice and texture, perfect for health-conscious food lovers.
Ingredients:
- 1 lb chicken thighs, boneless and skinless
- 1/2 cup plain yogurt
- 2 tbsp tandoori spice mix
- 1 tbsp olive oil
- 1 head cauliflower, riced
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 tsp cumin powder
- 1 tsp coriander powder
- Salt to taste
- 1/4 cup fresh cilantro, chopped
- 1 lime, cut into wedges
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Instructions:
1. In a bowl, mix the yogurt and tandoori spice mix, then marinate the chicken thighs for at least 30 minutes.
2. Heat olive oil in a pan over medium heat, add diced onions, and sauté until they become translucent.
3. Add minced garlic, cumin powder, and coriander powder; stir for another minute until fragrant.
4. Incorporate the riced cauliflower into the pan, seasoning with salt, and cook for about 5-7 minutes until tender.
5. While the cauliflower cooks, grill or bake the marinated chicken thighs until they reach an internal temperature of 165°F, about 20 minutes.
6. Once the chicken is done, let it rest for a few minutes before slicing it.
7. Assemble the bowl by placing cauliflower rice at the bottom, topping it with sliced tandoori chicken, and garnishing with fresh cilantro and lime wedges.
Tips:
- For extra heat, add chili powder to the marinade.
- Allowing the chicken to marinate longer enhances the flavors.
- This recipe can easily be doubled for meal prep for the week.
Chicken Fajita Rice and Bean Meal Prep Bowl
This Chicken Fajita Rice and Bean Meal Prep Bowl bursts with vibrant flavors and textures, making healthy eating both delicious and satisfying.
Ingredients:
- 2 cups cooked brown rice
- 1 pound boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 bell pepper, sliced
- 1 onion, sliced
- 1 tablespoon fajita seasoning
- 1 can black beans, rinsed and drained
- 1 cup corn, cooked
- 1 cup salsa
- 1 avocado, sliced
- ¼ cup cilantro, chopped
- Salt and pepper to taste
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Instructions:
1. In a large skillet, heat the olive oil over medium heat.
2. Season the chicken breasts with fajita seasoning, salt, and pepper, then add them to the skillet.
3. Cook the chicken for about 6-7 minutes on each side, or until fully cooked and no longer pink in the center.
4. Remove the chicken from the skillet and let it rest for a few minutes before slicing it into strips.
5. In the same skillet, add the sliced bell pepper and onion, cooking until they are tender, about 5 minutes.
6. Once the vegetables are done, add the black beans and corn, stirring until heated through.
7. In meal prep containers, layer the cooked rice, chicken strips, the vegetable mixture, and top with salsa, avocado slices, and cilantro.
8. Store in the refrigerator for up to 5 days, reheating as needed before serving.
Tips:
- Feel free to customize the veggies based on your preferences or seasonal availability.
- For added flavor, marinate the chicken in the fajita seasoning and olive oil for an hour before cooking.
- To make it spicier, add diced jalapeños or a splash of hot sauce to the vegetable mixture.
Balsamic Glazed Chicken and Roasted Veggie Bowl
This Balsamic Glazed Chicken and Roasted Veggie Bowl combines savory marinated chicken with caramelized vegetables, creating a dish that’s both delicious and nutritious.
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 1 cup balsamic vinegar
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 cups broccoli florets
- 1 cup bell peppers, sliced
- 1 cup carrots, sliced
- 2 cups cooked quinoa
- ¼ cup fresh parsley, chopped
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Instructions:
1. In a bowl, mix balsamic vinegar, olive oil, garlic, oregano, salt, and black pepper to create the marinade.
2. Place the chicken breasts in the marinade and let it sit for at least 15 minutes, or up to 2 hours for better flavor.
3. Preheat the oven to 400°F (200°C).
4. While the chicken is marinating, prepare the vegetables by placing broccoli, bell peppers, and carrots on a baking sheet.
5. Drizzle the vegetables with olive oil, salt, and pepper, then toss to combine.
6. Roast the veggies in the oven for about 20-25 minutes, or until tender and slightly caramelized.
7. While the vegetables are roasting, heat a skillet over medium-high heat and cook the marinated chicken for about 6-7 minutes per side, or until cooked through.
8. Once the chicken is cooked, let it rest for a few minutes before slicing it into strips.
9. To assemble the bowls, place a serving of quinoa at the bottom, top with sliced chicken, roasted veggies, and garnish with fresh parsley.
Tips:
- For an extra layer of flavor, add a sprinkle of feta cheese on top.
- If you prefer, substitute chicken with tofu for a vegetarian option.
- This dish can be made ahead of time and stored in the fridge for up to 3 days.
