Go Back

Healthy Garlic Chicken Protein Bowls - Simple, Flavor-Packed Meal Prep

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5 lbs boneless, skinless chicken breasts (or thighs if you prefer)
  • Garlic Marinade: 5–6 cloves garlic, finely minced or grated
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon Dijon mustard (optional, for depth)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • Grain Base: 1 cup dry quinoa or brown rice (yields about 3 cups cooked)
  • Veggies: 1 large bell pepper, sliced
  • 1 medium red onion, sliced
  • 2 cups broccoli florets (or broccolini)
  • 1 cup cherry tomatoes, halved
  • 2 cups baby spinach or kale
  • Healthy Fats and Extras: 1 ripe avocado, sliced (optional)
  • 2 tablespoons toasted pepitas or sliced almonds
  • Fresh parsley or cilantro, chopped
  • Lemon wedges
  • Quick Yogurt Drizzle (optional but great): 1/2 cup plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1 small garlic clove, grated
  • Pinch of salt and pepper
  • 1–2 teaspoons water to thin

Method
 

  1. Mix the marinade. In a bowl, whisk olive oil, minced garlic, lemon juice, honey, Dijon, smoked paprika, cumin, oregano, salt, and pepper.
  2. Prep the chicken. Pat the chicken dry and slice into strips or bite-size pieces for quick cooking. Toss with the marinade. Let sit 20–30 minutes at room temperature or up to 8 hours in the fridge.
  3. Cook the grains. Rinse quinoa or rice. Cook according to package directions with a pinch of salt. Fluff and set aside.
  4. Roast the veggies. Heat the oven to 425°F (220°C). Toss bell pepper, onion, and broccoli with a drizzle of olive oil, salt, and pepper. Roast on a sheet pan for 15–18 minutes until tender with a little char. Add tomatoes for the last 5 minutes.
  5. Sauté the greens. In a skillet over medium heat, add a splash of olive oil. Wilt the spinach or kale with a pinch of salt for 1–2 minutes. Set aside.
  6. Cook the chicken. Heat a large skillet over medium-high. Add a light coat of oil. Cook marinated chicken in a single layer 3–4 minutes per side until golden and cooked through (165°F/74°C). Don’t crowd the pan; work in batches if needed.
  7. Make the yogurt drizzle. Stir Greek yogurt, lemon juice, grated garlic, salt, and pepper. Thin with a little water until pourable.
  8. Assemble the bowls. Spoon grains into bowls. Top with roasted veggies, wilted greens, and chicken. Add avocado slices if using, sprinkle pepitas or almonds, and a handful of herbs.
  9. Finish and serve. Squeeze fresh lemon over the top and drizzle with the yogurt sauce or a touch of olive oil. Taste and adjust salt as needed.