Description
This High Protein Chicken Meal Prep Bowl features tender chicken, cooked quinoa, and roasted vegetables for an easy meal prep option. Perfect for batch cooking and a high protein lunch, this chicken quinoa bowl is flavorful and satisfying.
Ingredients
Scale
- 1 lemon juiced
- 1 Tablespoon apple cider vinegar
- 2 Tablespoons maple syrup
- 2 Tablespoons dijon mustard
- 1 clove garlic minced
- ½ teaspoon sea salt
- ¼ teaspoon ground pepper
- ¼ cup extra virgin olive oil
- 1 ½ cup cooked quinoa cooked according to package directions (½ cup dry quinoa)
- 1 lb boneless skinless chicken breasts (about 3 breasts)
- 1 ½ Tablespoons + 1 teaspoon olive oil divided
- ¼ cup sliced almonds
- 1 lb brussels sprouts trimmed and halved or quartered
- 1 medium-large sweet potato
- ½ teaspoon sea salt plus more to taste
- ¼ teaspoon ground pepper plus more to taste
- 1 bunch curly kale washed and chopped
- ½ avocado for topping optional
Instructions
- Combine lemon juice, apple cider vinegar, maple syrup, dijon mustard, garlic, sea salt, ground pepper, and olive oil in a bowl and whisk until smooth.
- Reserve 6 Tablespoons of this dressing and use the rest to marinate chicken in a shallow dish or resealable bag; refrigerate for at least 1 hour.
- Prepare quinoa as per package instructions and set aside.
- Preheat oven to 350°F and toast almonds on a baking sheet for about 10 minutes, stirring halfway through, then let cool.
- Increase oven temperature to 400°F and toss sweet potatoes and brussels sprouts with 1 Tablespoon olive oil, ½ teaspoon sea salt, and ¼ teaspoon ground pepper; roast for 35-40 minutes, stirring halfway until tender.
- When vegetables are halfway done, heat ½ Tablespoon olive oil in a skillet over medium-high heat, remove chicken from marinade, discard excess, and sear chicken 4-5 minutes per side until browned.
- Transfer skillet with chicken to the oven alongside the vegetables and bake for 10 minutes or until chicken reaches 165°F; then allow chicken to rest 5 minutes.
- Add 1 teaspoon olive oil to skillet and sauté kale until soft and tender, about 4-5 minutes, seasoning with salt and pepper if desired.
- Assemble bowls by dividing quinoa, kale, and roasted vegetables among bowls, topping each with a chicken breast, almonds, drizzling 2 tablespoons of reserved dressing, and adding avocado slices if using.
Notes
- For crisp tops, broil 2–3 minutes at the end
- Feel free to purchase toasted almond slices to save time
- To reduce fat content, omit almonds and avocado as desired
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Main Course
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 586 kcal
- Sugar: 13 g
- Sodium: 418 mg
- Fat: 31 g
- Saturated Fat: 4 g
- Unsaturated Fat: 3 g + 17 g
- Carbohydrates: 43 g
- Fiber: 9 g
- Protein: 37 g
- Cholesterol: 76 mg