High Protein Low Calorie Chicken Meal Prep Bowls – Simple, Filling, and Ready for the Week

These chicken meal prep bowls are for busy days when you want real food without thinking too hard. They’re lean, satisfying, and easy to customize with whatever veggies you have. Think juicy chicken, roasted vegetables, fluffy rice or cauliflower rice, and a bright, punchy sauce.

You’ll prep once, stack your containers, and lunch is solved for days. Simple ingredients, big flavor, and no fuss.

High Protein Low Calorie Chicken Meal Prep Bowls - Simple, Filling, and Ready for the Week

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Chicken: 2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
• Vegetables: 2 bell peppers (any color), 1 large red onion, 2 medium zucchini, 1 head broccoli, 1 cup cherry tomatoes
• Carbs (choose one): 2 cups cooked brown rice, quinoa, or 4 cups cauliflower rice for lower calories
• Marinade: 3 tablespoons olive oil, 2 tablespoons lemon juice, 3 cloves garlic (minced), 1 teaspoon smoked paprika, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon ground cumin, 1 teaspoon salt, 1/2 teaspoon black pepper
• Optional add-ons: 1 avocado (sliced day-of), fresh cilantro or parsley, lime wedges, hot sauce or sriracha
• Simple yogurt sauce (optional but great): 1/2 cup plain nonfat Greek yogurt, 1 tablespoon lemon juice, 1 small clove garlic (grated), pinch of salt, black pepper

Method

 

1. Preheat and prep: Heat the oven to 425°F (220°C). Line two large sheet pans with parchment for easy cleanup.
2. Mix the marinade: In a bowl, whisk olive oil, lemon juice, garlic, smoked paprika, chili powder, oregano, cumin, salt, and pepper.
3. Prep the chicken: Slice chicken breasts in half horizontally to make thinner cutlets, or cut into 1-inch chunks for faster cooking. Toss with half the marinade. Let sit 10–20 minutes while you prep veggies.
4. Chop the vegetables: Slice bell peppers and onion into strips. Cut zucchini into half-moons, broccoli into small florets, and leave cherry tomatoes whole.
5. Season the veggies: Add the remaining marinade to the vegetables and toss to coat.
6. Arrange on pans: Spread vegetables on one sheet pan in a single layer. Place chicken on the other pan, spaced out so it roasts, not steams.
7. Roast: Bake both pans for 15–20 minutes, flipping chicken once. Chicken is done at 165°F (74°C) internal. Veggies should be tender with a little char on the edges.
8. Cook your base: While the oven works, cook brown rice or quinoa according to package directions. For cauliflower rice, sauté in a nonstick skillet with a little oil, salt, and pepper for 5–7 minutes until just tender.
9. Make the yogurt sauce: Stir yogurt, lemon juice, garlic, salt, and pepper. Thin with a splash of water if you like it drizzly.
10. Assemble bowls: Divide rice or cauliflower rice into 4–5 meal prep containers. Top with roasted veggies and chicken. Add a spoon of yogurt sauce, or pack it separately if reheating later.
11. Finish and cool: Let bowls cool uncovered for 15–20 minutes before sealing to prevent condensation.

What Makes This Special

• High protein, low calorie: Each bowl is loaded with lean chicken and fiber-rich veggies, keeping you full without going over your calorie goals.
• Balanced and customizable: Mix and match grains, veggies, and sauces to fit your taste or macros.
• Meal-prep friendly: Designed to cook on one sheet pan and portion into containers for 4–5 days.
• Great flavor, simple steps: A quick marinade adds tenderness and big taste with minimal effort.

Shopping List

• Chicken: 2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
• Vegetables: 2 bell peppers (any color), 1 large red onion, 2 medium zucchini, 1 head broccoli, 1 cup cherry tomatoes
• Carbs (choose one): 2 cups cooked brown rice, quinoa, or 4 cups cauliflower rice for lower calories
• Marinade: 3 tablespoons olive oil, 2 tablespoons lemon juice, 3 cloves garlic (minced), 1 teaspoon smoked paprika, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon ground cumin, 1 teaspoon salt, 1/2 teaspoon black pepper
• Optional add-ons: 1 avocado (sliced day-of), fresh cilantro or parsley, lime wedges, hot sauce or sriracha
• Simple yogurt sauce (optional but great): 1/2 cup plain nonfat Greek yogurt, 1 tablespoon lemon juice, 1 small clove garlic (grated), pinch of salt, black pepper

Instructions

1. Preheat and prep: Heat the oven to 425°F (220°C). Line two large sheet pans with parchment for easy cleanup.
2. Mix the marinade: In a bowl, whisk olive oil, lemon juice, garlic, smoked paprika, chili powder, oregano, cumin, salt, and pepper.
3. Prep the chicken: Slice chicken breasts in half horizontally to make thinner cutlets, or cut into 1-inch chunks for faster cooking.

   Toss with half the marinade. Let sit 10–20 minutes while you prep veggies.

4. Chop the vegetables: Slice bell peppers and onion into strips. Cut zucchini into half-moons, broccoli into small florets, and leave cherry tomatoes whole.
5. Season the veggies: Add the remaining marinade to the vegetables and toss to coat.
6. Arrange on pans: Spread vegetables on one sheet pan in a single layer.

   Place chicken on the other pan, spaced out so it roasts, not steams.

7. Roast: Bake both pans for 15–20 minutes, flipping chicken once. Chicken is done at 165°F (74°C) internal. Veggies should be tender with a little char on the edges.
8. Cook your base: While the oven works, cook brown rice or quinoa according to package directions.

   For cauliflower rice, sauté in a nonstick skillet with a little oil, salt, and pepper for 5–7 minutes until just tender.

9. Make the yogurt sauce: Stir yogurt, lemon juice, garlic, salt, and pepper. Thin with a splash of water if you like it drizzly.
10. Assemble bowls: Divide rice or cauliflower rice into 4–5 meal prep containers. Top with roasted veggies and chicken.

    Add a spoon of yogurt sauce, or pack it separately if reheating later.

11. Finish and cool: Let bowls cool uncovered for 15–20 minutes before sealing to prevent condensation.

How to Store

• Fridge: Store in airtight containers for up to 4 days. Keep sauce in a small side container if you prefer.
• Freezer: Freeze chicken and veggies without the yogurt sauce for up to 2 months. Add freshly cooked rice or cauliflower rice after thawing for best texture.
• Reheat: Microwave 1–2 minutes until hot.

  Add fresh herbs, avocado, or a squeeze of lemon after reheating to brighten flavors.

Why This is Good for You

• High protein: Chicken and Greek yogurt boost satiety and support muscle recovery.
• Lower calorie options: Using cauliflower rice and a yogurt-based sauce cuts calories while keeping portions generous.
• Fiber and micronutrients: A rainbow of veggies adds vitamins, minerals, and fiber for steady energy.
• Balanced macros: You get lean protein, complex carbs (if using grains), and healthy fats from olive oil.

Common Mistakes to Avoid

• Overcrowding the pan: When ingredients are piled up, they steam instead of roast. Use two pans or cook in batches.
• Skipping the marinade: Even 10 minutes helps flavor and tenderness. Don’t skip it.
• Overcooking the chicken: Thin cutlets cook fast.

  Check early and use a thermometer.

• Adding sauce before reheating: Sauces can separate in the microwave. Keep it on the side and add after warming.
• Not cooling before sealing: Trapped steam makes food soggy. Let containers cool briefly first.

Alternatives

• Different proteins: Use turkey breast, lean ground chicken, tofu, or shrimp.

  Adjust cooking time as needed.

• Change the flavor profile: Try a teriyaki-style marinade, taco seasoning with lime, or an herby lemon-garlic blend.
• Swap the base: Farro, wild rice, couscous, or greens. For ultra-low calorie, stick with cauliflower rice or a bed of crunchy romaine.
• Different veggies: Asparagus, green beans, mushrooms, Brussels sprouts, or carrots all roast well.
• Dairy-free sauce: Mix tahini, lemon juice, water, garlic, and salt for a silky drizzle.

FAQ

How many calories are in each bowl?

It depends on your base and portion sizes. A typical bowl with 5–6 ounces of chicken, 1 cup roasted veggies, 1/2 cup cooked brown rice, and a spoon of yogurt sauce lands around 350–450 calories.

Using cauliflower rice can reduce it by 100–150 calories.

Can I use chicken thighs instead of breasts?

Yes. Thighs are juicier and forgiving. They’ll be slightly higher in calories but still great for protein.

Roast until they reach 175°F for best texture.

How long can these stay fresh in the fridge?

Up to 4 days when stored properly in airtight containers. If you need longer, freeze the chicken and veggies and add fresh sides after thawing.

What’s the best way to keep the chicken from drying out?

Marinate briefly, cook at a high temperature, and avoid overcooking. Cutting breasts into even pieces helps them cook evenly.

Rest 5 minutes before slicing.

Can I make this spicy?

Absolutely. Add red pepper flakes, cayenne, or a drizzle of sriracha to the marinade. You can also finish with hot sauce after reheating.

Is there a no-oil version?

You can reduce or omit the olive oil and use extra lemon juice, broth, or vinegar in the marinade.

The texture will be a bit less silky, but it still works.

What containers should I use for meal prep?

Use microwave-safe, leak-resistant containers with tight lids. Glass holds up well and doesn’t stain. If packing sauce, use small condiment cups.

Can I cook everything on one pan?

You can, but it’s easier to avoid overcrowding by using two.

If using one, leave space between ingredients and rotate the pan halfway through cooking.

How do I scale this for more servings?

Double ingredients and use additional sheet pans. Keep the same oven temperature and rotate pans to ensure even roasting.

What if I don’t have an oven?

Pan-sear the chicken in a skillet and sauté the vegetables until tender with a bit of char. Cook the base separately and assemble as usual.

Wrapping Up

These High Protein Low Calorie Chicken Meal Prep Bowls make weekday eating effortless.

With a quick marinade, a sheet pan, and a handful of fresh veggies, you’ll have balanced meals ready to go. Keep the sauce on the side, mix up the flavors when you feel like it, and enjoy a routine that actually sticks. Simple, satisfying, and smart for your goals.