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Easy Flavor-Packed Chicken Breast Meal Prep Bowls for Healthy Lunches

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These chicken breast meal prep bowls are quick, easy, and packed with bold flavors from a smoked paprika and garlic marinade. Perfect for healthy lunches that are nutritious, satisfying, and great for busy weekdays.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 700g)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • Juice of 1 lemon
  • Salt and black pepper to taste
  • 1 cup quinoa or brown rice, cooked
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup chopped red onion (optional)
  • 1 cup baby spinach or kale, chopped
  • 3 tablespoons plain Greek yogurt (or dairy-free alternative)
  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste
  • Optional garnishes: fresh parsley or cilantro, crumbled feta cheese, toasted pumpkin seeds or slivered almonds

Instructions

  1. Marinate the Chicken (10 minutes prep + 30 minutes rest): In a large mixing bowl, combine olive oil, minced garlic, smoked paprika, cumin, lemon juice, salt, and pepper. Add the chicken breasts and toss to coat fully. Cover and let it rest in the fridge for at least 30 minutes (or up to 4 hours).
  2. Cook the Grain (15-20 minutes): Rinse 1 cup of quinoa or brown rice under cold water. Add to a saucepan with 2 cups water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes (quinoa) or 40 minutes (brown rice) until tender and water is absorbed. Fluff with a fork and set aside to cool slightly.
  3. Prepare the Veggies (5-7 minutes): While the grain cooks, chop the cherry tomatoes, cucumber, bell pepper, red onion, and greens. Place in a large bowl and toss gently to combine.
  4. Cook the Chicken (10-12 minutes): Heat a non-stick skillet or grill pan over medium-high heat. Add the marinated chicken breasts and cook for about 5-6 minutes per side, or until internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.
  5. Make the Dressing (5 minutes): In a small bowl, whisk together Greek yogurt, olive oil, Dijon mustard, honey, salt, and pepper until smooth and creamy. Taste and adjust seasoning.
  6. Assemble the Bowls (5 minutes): Divide the cooked quinoa or rice among meal prep containers. Add mixed veggies, then sliced chicken breast on top. Drizzle with dressing and sprinkle with optional garnishes.
  7. Store and Serve: Cover and refrigerate. These bowls keep well for up to 4 days. Enjoy cold or warm gently in the microwave for 1-2 minutes.

Notes

Marinate chicken for at least 30 minutes to keep it juicy and flavorful. Use a meat thermometer to ensure chicken reaches 165°F (74°C). Let chicken rest 5 minutes before slicing. Rinse quinoa well before cooking to remove bitterness. Store dressing separately for best texture. Can swap quinoa/rice for cauliflower rice for low-carb option. Use coconut yogurt for dairy-free dressing.

Nutrition

Keywords: chicken breast, meal prep, healthy lunch, quinoa, grilled chicken, easy recipe, gluten-free, dairy-free option

Find it online: https://cooksybite.com/easy-flavor-packed-chicken-breast-meal-prep-bowls-for-healthy-lunches/