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Healthy 5-Day Chicken and Roasted Veggie Meal Prep Bowls Recipe Made Easy

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A simple, wholesome meal prep recipe featuring juicy marinated chicken breasts and caramelized roasted vegetables, perfect for quick and healthy lunches throughout the week.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g)
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil (extra virgin)
  • Juice and zest of 1 lemon
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper to taste
  • 2 medium sweet potatoes, peeled and cut into 1-inch cubes
  • 1 large red bell pepper, sliced into strips
  • 1 large zucchini, sliced into rounds or half-moons
  • 1 red onion, cut into wedges
  • 2 cups broccoli florets (about 150 g)
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika (optional)
  • Salt and pepper to taste
  • Cooked quinoa or brown rice, about 2 cups cooked (optional)
  • Fresh parsley or cilantro, chopped (for garnish)
  • Optional: a drizzle of tahini or your favorite dressing to finish

Instructions

  1. In a medium bowl, whisk together olive oil, lemon juice and zest, minced garlic, oregano, salt, and pepper. Add the chicken breasts and coat thoroughly. Let it marinate for at least 15 minutes, or up to an hour if time allows.
  2. Preheat oven to 425°F (220°C). On one or two baking sheets, toss sweet potatoes, bell pepper, zucchini, red onion, and broccoli with olive oil, smoked paprika, salt, and pepper. Spread in a single layer.
  3. Roast the veggies for 25-30 minutes, tossing or flipping after 15 minutes, until sweet potatoes are tender and edges of veggies are golden and slightly crisp.
  4. While veggies roast, cook the chicken: either sear chicken breasts in a skillet over medium-high heat for 3-4 minutes per side until golden, then transfer to oven at 400°F (200°C) for 10-15 minutes until cooked through (internal temp 165°F / 74°C), or bake marinated chicken on a foil-lined sheet alongside veggies for 20-25 minutes.
  5. Let chicken rest for 5 minutes before slicing into strips or bite-sized pieces.
  6. Assemble meal prep bowls by portioning cooked quinoa or rice into containers if using. Add roasted veggies and sliced chicken evenly. Garnish with chopped parsley or cilantro and drizzle with tahini or preferred dressing if desired.

Notes

Do not overcrowd baking sheets to ensure even roasting and crispy edges. Rest chicken after cooking to keep it juicy. You can swap sweet potatoes for butternut squash or carrots. For low-carb, skip grains and serve over greens or cauliflower rice. Freeze chicken and veggies without grains for up to 3 months.

Nutrition

Keywords: chicken meal prep, roasted vegetables, healthy lunch, easy dinner, meal prep bowls, lemon garlic chicken, roasted sweet potatoes, quinoa bowls

Find it online: https://recipebelle.com/healthy-5-day-chicken-and-roasted-veggie-meal-prep-bowls-recipe-made-easy/