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Easy High Protein Chicken Meal Prep Bowls for Healthy Eating Made Simple

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A quick and easy high-protein chicken meal prep bowl recipe featuring marinated chicken, quinoa, fresh veggies, and a creamy yogurt dressing. Perfect for healthy eating and meal prepping with balanced macros and bold flavors.

Ingredients

Scale
  • 2 large boneless, skinless chicken breasts (about 1 lb / 450 g), trimmed
  • 2 tablespoons olive oil (or avocado oil)
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin (optional)
  • Juice of half a lemon
  • Salt and freshly ground black pepper, to taste
  • 1 cup quinoa, rinsed (about 170 g)
  • 2 cups water or low-sodium chicken broth (480 ml)
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 cup steamed broccoli florets (fresh or frozen)
  • 1/4 cup red onion, finely chopped (optional)
  • 1/4 cup fresh parsley or cilantro, chopped
  • 2 tablespoons plain Greek yogurt (or dairy-free coconut yogurt)
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper, to taste

Instructions

  1. In a medium bowl, whisk together olive oil, minced garlic, smoked paprika, cumin, lemon juice, salt, and pepper. Add the chicken breasts and coat fully. Cover and marinate for at least 15 minutes or up to 2 hours in the fridge.
  2. Rinse quinoa under cold water. Add quinoa and water or chicken broth to a saucepan. Bring to a boil, then reduce heat to low and simmer, covered, for about 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat and let rest covered for 5 minutes, then fluff with a fork.
  3. Heat a large skillet over medium-high heat. Add marinated chicken breasts and cook for 5-7 minutes on each side until golden brown and cooked through (internal temperature 165°F / 74°C). Remove from heat and let rest for 5 minutes before slicing.
  4. While chicken cooks, halve cherry tomatoes, dice cucumber, chop onion, and steam broccoli until bright green and tender-crisp (about 4-5 minutes). Drain well.
  5. In a small bowl, whisk together Greek yogurt, olive oil, Dijon mustard, honey, salt, and pepper until smooth.
  6. Divide cooked quinoa evenly among meal prep containers. Arrange sliced chicken on top, then add cherry tomatoes, cucumber, steamed broccoli, and red onion. Drizzle with yogurt dressing and sprinkle chopped parsley or cilantro over everything.
  7. Seal containers tightly and refrigerate. Bowls stay fresh for up to 4 days and can be eaten cold or reheated gently in the microwave (remove dressing before heating, then add it back afterward).

Notes

Marinate chicken for at least 15 minutes for better flavor; up to 2 hours for deeper taste. Do not overcrowd the pan when cooking chicken to get a golden crust. Remove dressing before reheating and add it back after warming. Bowls keep fresh up to 4 days refrigerated. For dairy-free dressing, skip Greek yogurt and add lemon juice with garlic powder.

Nutrition

Keywords: high protein, chicken meal prep, healthy eating, quinoa, easy recipe, meal prep bowls, healthy lunch, quick dinner

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