Chicken Quinoa Meal Prep Bowls (High-Protein Lunch)

These chicken quinoa meal prep bowls are designed for a full workweek routine: lean chicken, fluffy quinoa, colorful vegetables, and a simple lemon yogurt sauce. The components hold up well in the refrigerator and reheat easily, making this a practical high-protein lunch to prepare in batches. For a rice bowl with a sweeter-savory sauce, try our teriyaki chicken rice bowl. For a one-pan dinner using chicken and broccoli, try our garlic Parmesan chicken and broccoli.

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Quick Recipe Facts

• Prep: 15 minutes
• Cook: 25 minutes
• Total: about 40 minutes
• Servings: 4 meal-prep bowls
• Estimated nutrition: about 55 g protein · 500–530 kcal per serving

Ingredients

• 1.3 lb (600 g) boneless, skinless chicken breast
• 17 oz (480 g) cooked quinoa
• 2 bell peppers, chopped
• 1 medium zucchini, chopped
• 1 small red onion, chopped
• 4 teaspoons olive oil, divided
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Salt and black pepper, to taste

For the Lemon Yogurt Sauce

• 5.6 oz (160 g) plain Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Pinch of garlic powder
• Salt and pepper, to taste

How to Make Chicken Quinoa Meal Prep Bowls

1. Roast the vegetables

Heat the oven to 425°F / 220°C. Toss the peppers, zucchini, and onion with half the olive oil, salt, and pepper. Roast for about 20–25 minutes, stirring once.

2. Cook the chicken

Season the chicken with paprika, garlic powder, oregano, salt, and pepper. Heat the remaining olive oil in a skillet over medium-high heat and cook the chicken until browned and the thickest part reaches 165°F / 74°C. Rest for 5 minutes, then slice.

3. Mix the sauce

Stir together Greek yogurt, lemon juice, Dijon, garlic powder, salt, and pepper.

4. Assemble four containers

Divide the cooked quinoa, roasted vegetables, and sliced chicken among four containers. Keep the yogurt sauce in small separate containers when possible.

How to Store and Reheat

Cool the cooked ingredients promptly, cover, and refrigerate. For best quality, use within 3–4 days. Reheat the chicken, quinoa, and vegetables until steaming hot, then add the cold yogurt sauce after reheating.

Meal-Prep Shortcuts

• Use pre-cooked quinoa to save time.
• Swap in broccoli, green beans, or carrots depending on what you have.
• Double the yogurt sauce if you like a creamier bowl.
• Use the same cooked chicken for our High-Protein Chicken Avocado Wrap.

For more quick lunches, bowls and dinners, browse our high-protein chicken recipes collection.

Recipe Card

Zakaria Ouaarab

Chicken Quinoa Meal Prep Bowls

High-protein chicken quinoa meal prep bowls with roasted vegetables and a lemon yogurt sauce. Make four lunches in one prep session.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 meal-prep bowls

Course: Main Course

Calories: 530

Ingredients Method Notes

Ingredients

  

• 1.3 lb boneless, skinless chicken breast 600 g
• 17 oz cooked quinoa 480 g
• 2 bell peppers, chopped
• 1 medium zucchini, chopped
• 1 small red onion, chopped
• 4 teaspoons olive oil, divided
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Salt and black pepper, to taste
• 5.6 oz plain Greek yogurt 160 g
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Pinch of garlic powder
• Salt and pepper, to taste

Method

 

1. Cool the cooked ingredients promptly, cover, and refrigerate. For best quality, use within 3–4 days. Reheat the chicken, quinoa, and vegetables until steaming hot, then add the cold yogurt sauce after reheating.

Notes

Nutrition is an estimate and varies with exact brands, portions, and substitutions.

Roast: the vegetables. Cook: seasoned chicken until fully done. Mix: lemon yogurt sauce. Divide: quinoa, vegetables, and chicken into four containers.

Nutrition is estimated from standard ingredient values and depends on exact brands and portions.

Featured photo via Unsplash — Photo by Ella Olsson.