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Easy High-Protein Chicken and Roasted Veggie Meal Prep Bowls for Quick Healthy Lunches

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A quick and protein-packed meal prep bowl featuring juicy roasted chicken thighs and caramelized vegetables, perfect for healthy weekday lunches.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken thighs
  • 2 tablespoons olive oil (for chicken marinade)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt and black pepper to taste
  • 1 tablespoon fresh lemon juice
  • 2 cups broccoli florets (about 5.3 ounces)
  • 2 cups carrot sticks (about 8.5 ounces)
  • 1 large red bell pepper, sliced
  • 1 medium red onion, cut into wedges
  • 2 tablespoons olive oil (for roasting veggies)
  • Salt and pepper to taste
  • 1 teaspoon dried Italian herbs (oregano, basil, thyme blend)
  • Optional for serving:
  • 2 cups cooked quinoa or brown rice (about 13 ounces cooked)
  • Fresh parsley or cilantro, chopped (for garnish)
  • Greek yogurt or tahini drizzle (for creaminess and tang)

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. In a bowl, combine 2 tablespoons olive oil, smoked paprika, garlic powder, onion powder, salt, pepper, and lemon juice to make the chicken marinade. Whisk until well mixed.
  3. Pat chicken thighs dry with paper towels, then toss in the marinade until evenly coated. Set aside for 10 minutes if time allows, or start roasting immediately.
  4. Toss broccoli florets, carrot sticks, red bell pepper slices, and red onion wedges in 2 tablespoons olive oil, dried Italian herbs, salt, and pepper until well coated.
  5. Arrange chicken thighs on one half of a large rimmed baking sheet and veggies on the other half in a single layer, ensuring no overcrowding.
  6. Roast for 25-30 minutes, turning chicken and veggies halfway through at 15 minutes. Chicken should reach an internal temperature of 165°F (74°C) and veggies should be tender with caramelized edges.
  7. If using grains, cook quinoa or brown rice according to package instructions while chicken and veggies roast.
  8. Assemble bowls by dividing cooked grains (if using) into meal prep containers, topping with roasted veggies and chicken. Garnish with fresh herbs and drizzle with Greek yogurt or tahini sauce if desired.
  9. Let bowls cool completely before sealing containers. Store in the fridge for up to 4 days.

Notes

Pat chicken dry before marinating to ensure browning. Avoid overcrowding the pan to prevent steaming. Flip chicken and veggies halfway through roasting for even cooking. Let chicken rest 5 minutes before slicing. Use parchment paper or silicone baking mats for easier cleanup. For dairy-free, substitute Greek yogurt with lemon-tahini drizzle. Frozen broccoli can be used but reduce roasting time slightly. Add crushed red pepper flakes for heat if desired.

Nutrition

Keywords: high-protein, chicken meal prep, roasted vegetables, healthy lunch, easy dinner, meal prep bowls, quick meals, gluten-free, dairy-free option

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