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Healthy High Protein Lemon Garlic Chicken Bowls - Bright, Fresh, and Satisfying

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

Ingredients
  

  • For the Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs if you prefer)
  • 2 large lemons (zest and juice)
  • 4 cloves garlic, minced
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon honey or maple syrup (optional, balances acidity)
  • 1 teaspoon dried oregano or Italian seasoning
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • For the Bowls: 2 cups cooked quinoa, brown rice, or farro (about 1 cup dry)
  • 1 English cucumber, diced
  • 1 cup cherry tomatoes, halved
  • 1 red bell pepper, diced
  • 2 cups mixed greens or chopped romaine
  • 1/4 red onion, thinly sliced
  • 1/4 cup fresh parsley or dill, chopped
  • 1 avocado, sliced (optional)
  • 1/4 cup crumbled feta (optional)
  • Lemon Garlic Yogurt Sauce: 3/4 cup plain Greek yogurt (2% or 0%)
  • 1 tablespoon olive oil
  • 1–2 tablespoons lemon juice
  • 1 small garlic clove, finely grated
  • 1 tablespoon chopped fresh herbs (parsley, dill, or mint)
  • Pinch of salt and pepper

Method
 

  1. Prep the marinade: In a bowl, whisk lemon zest, lemon juice, minced garlic, olive oil, honey, oregano, smoked paprika, salt, and pepper.
  2. Marinate the chicken: Slice chicken breasts horizontally for even cooking, or leave whole. Add to the marinade, toss to coat, and refrigerate 20–60 minutes. Longer adds flavor, but don’t exceed 4 hours to avoid mushy texture.
  3. Cook the grain: Prepare quinoa, brown rice, or farro according to package directions. Fluff with a fork and set aside.
  4. Make the yogurt sauce: Stir together Greek yogurt, olive oil, lemon juice, grated garlic, herbs, salt, and pepper. Adjust lemon and salt to taste. Chill until serving.
  5. Chop the veggies: Dice cucumber, tomatoes, bell pepper, and onion. Roughly chop herbs. Keep greens washed and dried.
  6. Cook the chicken: Heat a large skillet or grill pan over medium-high. Add a light drizzle of oil. Cook chicken 4–6 minutes per side, depending on thickness, until the center is no longer pink and juices run clear. Aim for an internal temp of 165°F (74°C). Let rest 5 minutes, then slice.
  7. Deglaze for extra flavor (optional): Add a splash of water or chicken broth to the hot pan and scrape up browned bits. Drizzle over the chicken.
  8. Assemble the bowls: Add a base of grains and greens. Top with sliced chicken, tomatoes, cucumber, bell pepper, onion, and herbs. Add avocado and feta if using.
  9. Finish with sauce: Spoon on the lemon garlic yogurt sauce. Add a squeeze of lemon and a crack of pepper.
  10. Serve: Enjoy warm, or pack into containers for easy lunches.