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Healthy High-Protein Chicken Thigh Meal Prep Bowls

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A flavorful and satisfying meal prep bowl featuring juicy chicken thighs, roasted broccoli, and fluffy quinoa, perfect for weight loss and sustained energy throughout the week.

Ingredients

Scale
  • 5 bone-in, skin-on chicken thighs (about 1.5 lbs / 680 g)
  • 2 tsp smoked paprika
  • 1 tsp garlic powder
  • 2 tbsp fresh lemon juice
  • 2 tbsp olive oil
  • 1 cup quinoa (uncooked, 170 g)
  • 3 cups broccoli florets (300 g)
  • 1 ripe avocado
  • Salt and black pepper to taste
  • Optional toppings: chopped fresh parsley, red pepper flakes, Greek yogurt

Instructions

  1. Marinate the Chicken: In a large bowl, combine olive oil, smoked paprika, garlic powder, lemon juice, salt, and pepper. Add the chicken thighs, skin side down, and toss to coat evenly. Let marinate at room temperature for 15 minutes or up to 2 hours in the fridge.
  2. Cook the Quinoa: Rinse quinoa under cold water. In a medium saucepan, bring 2 cups (480 ml) water to a boil, add quinoa, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
  3. Prepare the Broccoli: Toss broccoli florets with 1 tablespoon olive oil, salt, and pepper. Spread evenly on a baking sheet.
  4. Roast Chicken and Broccoli: Preheat oven to 425°F (220°C). Place marinated chicken thighs skin side up on the baking sheet next to the broccoli. Roast for 25-30 minutes until chicken skin is crispy and internal temperature reaches 165°F (74°C). Broccoli should be tender with caramelized edges.
  5. Assemble the Bowls: Divide cooked quinoa evenly among 5 meal prep containers or bowls. Top each with roasted broccoli and one chicken thigh. Slice avocado just before serving or storing and add on top.
  6. Optional Garnishes: Sprinkle with fresh parsley, red pepper flakes, or a spoonful of Greek yogurt for extra creaminess and flavor.

Notes

Pat chicken dry before marinating for crispier skin. Do not overcrowd the pan to ensure proper roasting. Flip broccoli halfway through roasting for even caramelization. Let chicken rest 5 minutes after roasting to lock in juices. Avocado should be added fresh before serving to avoid browning. Can swap quinoa for cauliflower rice or roasted sweet potatoes for low-carb option.

Nutrition

Keywords: chicken thighs, high protein, meal prep, weight loss, healthy, quinoa, roasted broccoli, easy dinner

Find it online: https://tastytuck.com/healthy-high-protein-chicken-thigh-meal-prep-bowls-easy-5-day-recipe-for-weight-loss/