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Healthy High-Protein Loaded Grilled Chicken Meal Prep

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A quick and easy high-protein grilled chicken meal prep with fresh veggies and wholesome sides, perfect for busy weeks and meal prepping.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • Juice of 1 lemon
  • Salt and freshly ground black pepper to taste
  • 2 cups broccoli florets (fresh or frozen)
  • 1 red bell pepper, sliced thin
  • 1 cup cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1½ cups cooked quinoa or brown rice
  • 2 tablespoons Greek yogurt (or dairy-free coconut yogurt)
  • 1 tablespoon fresh parsley, finely chopped
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste

Instructions

  1. Marinate the Chicken (10 minutes prep + 30 minutes rest): In a medium bowl, combine olive oil, minced garlic, smoked paprika, ground cumin, lemon juice, salt, and pepper. Add the chicken breasts and toss to coat evenly. Cover and refrigerate for at least 30 minutes (or up to 2 hours).
  2. Prepare the Veggies (10 minutes): Chop broccoli, bell pepper, cherry tomatoes, and red onion. Toss them in olive oil, salt, and pepper. Set aside.
  3. Cook the Grains (15-20 minutes): Prepare quinoa or brown rice according to package instructions. Fluff with a fork and set aside to cool slightly.
  4. Grill the Chicken (10-12 minutes): Heat grill pan over medium-high heat. Cook chicken breasts about 5-6 minutes per side until internal temperature reaches 165°F (74°C).
  5. Cook the Vegetables (10-15 minutes): Roast veggies in a preheated 400°F (200°C) oven for 10-15 minutes, tossing halfway through, or sauté in a skillet over medium heat until tender-crisp.
  6. Make the Dressing (5 minutes): Whisk together Greek yogurt, parsley, Dijon mustard, honey, salt, and pepper in a small bowl.
  7. Assemble Meal Prep Containers (5 minutes): Divide cooked grains evenly between 4 containers. Slice grilled chicken and arrange on top. Add cooked veggies on the side. Drizzle or pack dressing separately.

Notes

Marinate chicken between 30 minutes and 2 hours to avoid mushy texture. Let chicken rest after grilling to lock in juices. Can substitute chicken breasts with thighs or tofu for variations. Store meals in airtight containers in fridge up to 4 days; freeze without dressing for longer storage.

Nutrition

Keywords: high-protein, grilled chicken, meal prep, healthy dinner, easy recipe, quinoa, vegetables, batch cooking

Find it online: https://tastytuck.com/healthy-high-protein-loaded-grilled-chicken-meal-prep-easy-steps-for-perfect-weekly-dinners/