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Easy Sunday Meal Prep Chicken and Veggie Bowls

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These Easy Sunday Meal Prep Chicken and Veggie Bowls are a game-changer for busy weeks, featuring tender marinated chicken, roasted sweet potatoes and broccoli, and a tangy lemon-Dijon dressing over quinoa and greens. Perfect for 5 days of healthy, delicious lunches or dinners.

Ingredients

Scale
  • 1.5 pounds (680g) boneless, skinless chicken breasts
  • 3 tablespoons olive oil (for marinade)
  • 2 tablespoons fresh lemon juice (for marinade)
  • 3 cloves garlic, minced (for marinade)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 teaspoon salt (for marinade)
  • 1/2 teaspoon black pepper (for marinade)
  • 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes (about 3 cups)
  • 2 cups broccoli florets
  • 1 large red bell pepper, sliced into strips
  • 1 medium red onion, sliced into wedges
  • 2 tablespoons olive oil (for veggies)
  • 1/2 teaspoon salt (for veggies)
  • 1/2 teaspoon garlic powder (for veggies)
  • 2 cups cooked quinoa (or brown rice, farro, etc.)
  • 2 cups fresh spinach or mixed greens
  • 3 tablespoons olive oil (for dressing)
  • 2 tablespoons lemon juice (for dressing)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste (for dressing)

Instructions

  1. In a medium bowl, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, minced garlic, oregano, thyme, 1 teaspoon salt, and 1/2 teaspoon pepper. Add chicken breasts and turn to coat. Cover and refrigerate for at least 30 minutes.
  2. Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.
  3. Toss diced sweet potatoes with 1 tablespoon olive oil, a pinch of salt, and garlic powder. Spread on one baking sheet in a single layer.
  4. On the second sheet, toss broccoli, bell pepper, and red onion with remaining 1 tablespoon olive oil, 1/2 teaspoon salt, and garlic powder.
  5. Roast sweet potatoes for 25-30 minutes until tender and slightly crispy. Roast mixed veggies for 15-20 minutes until broccoli has charred bits and peppers are soft. Stir halfway through.
  6. While veggies roast, heat a large skillet or grill pan over medium-high heat. Remove chicken from marinade, letting excess drip off. Cook for 5-7 minutes per side until golden brown and internal temperature reaches 165°F (74°C). Let rest 5 minutes before slicing against the grain.
  7. In a small jar or bowl, combine 3 tablespoons olive oil, 2 tablespoons lemon juice, Dijon mustard, honey, and salt and pepper to taste. Shake or whisk until emulsified.
  8. Divide cooked quinoa among 4-5 meal prep containers. Top each with a handful of spinach. Add sliced chicken and roasted veggies. Drizzle with dressing or pack separately.

Notes

For best results, let chicken rest before slicing to keep it juicy. Keep dressing separate to prevent greens from getting soggy. Bowls taste even better on day 2-3 as flavors meld. To freeze, store cooked chicken and veggies separately for up to 3 months; add fresh greens and quinoa when serving.

Nutrition

Keywords: meal prep, chicken bowls, healthy lunch, Sunday meal prep, roasted vegetables, quinoa bowls

Find it online: https://cooksyla.com/easy-sunday-meal-prep-chicken-and-veggie-bowls/