Meal prepping doesn't have to mean sacrificing flavour or nutrition. This chicken, quinoa, and roasted vegetable bowl delivers a perfect balance of lean protein, complex carbohydrates, and essential micronutrients: all while being simple enough to prepare in batches for the entire week.
This recipe serves four generous portions, each packed with approximately 35g of high-quality protein. Whether you're training for a fitness goal, maintaining a healthy lifestyle, or simply looking to streamline your weekly meal planning, these bowls offer the nutritional density and convenience that busy schedules demand.
Why This Recipe Works for Meal Prep
The beauty of this meal lies in its component-based approach. Each element: quinoa, chicken, and vegetables: can be prepared separately and stored for up to five days in the refrigerator. This flexibility allows you to mix and match portions throughout the week or assemble complete meals in advance.
Quinoa serves as an excellent protein-rich grain base, containing all nine essential amino acids. Combined with lean chicken breast and nutrient-dense vegetables, each bowl provides sustained energy without the afternoon crash often associated with processed convenience foods.
Ingredients (Serves 4)
For the Quinoa Base:
- 200g quinoa, rinsed
- 500ml low-sodium chicken stock
- 1 tsp olive oil
- ½ tsp sea salt
For the Chicken:
- 600g chicken breast, skinless
- 2 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp dried oregano
- ½ tsp garlic powder
- ½ tsp black pepper
- 1 tsp sea salt
For the Roasted Vegetables:
- 2 medium courgettes, diced (approximately 300g)
- 1 large red bell pepper, chopped
- 1 large yellow bell pepper, chopped
- 200g cherry tomatoes, halved
- 1 medium red onion, sliced
- 300g broccoli florets
- 3 tbsp olive oil
- 1 tsp dried thyme
- ½ tsp sea salt
- ¼ tsp black pepper
Optional Garnishes:
- 60g feta cheese, crumbled
- 40g toasted almonds, sliced
- Fresh parsley, chopped
- Lemon wedges for serving
Step-by-Step Instructions
Step 1: Prepare the Quinoa
Heat 1 teaspoon of olive oil in a medium saucepan over medium heat. Add the rinsed quinoa and toast for 2-3 minutes, stirring frequently until the grains smell nutty and begin to pop slightly.
Pour in the chicken stock and add the salt. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes until the liquid is absorbed and the quinoa is tender. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork before serving or storing.
Step 2: Season and Cook the Chicken
Preheat your oven to 200°C (180°C fan). Pat the chicken breasts dry with kitchen paper and place them on a cutting board.
In a small bowl, combine the smoked paprika, oregano, garlic powder, black pepper, and salt. Rub the chicken breasts with olive oil, then coat evenly with the spice mixture.
Heat a large oven-safe skillet over medium-high heat. Sear the chicken breasts for 3-4 minutes per side until golden brown. Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the internal temperature reaches 74°C.
Remove the chicken from the oven and let rest for 5 minutes before slicing into 1cm thick strips.
Step 3: Roast the Vegetables
While the chicken cooks, prepare the vegetables. Preheat a second baking tray in the oven (this ensures better browning). Cut all vegetables into uniform pieces to ensure even cooking.
In a large bowl, combine the courgettes, bell peppers, cherry tomatoes, red onion, and broccoli. Drizzle with olive oil and sprinkle with thyme, salt, and pepper. Toss thoroughly to coat all pieces evenly.
Spread the vegetables in a single layer on the preheated baking tray. Avoid overcrowding, which causes steaming rather than roasting. Roast for 25-30 minutes, turning once halfway through, until the vegetables are tender and lightly caramelised.
Step 4: Assembly
Divide the cooked quinoa equally among four storage containers or serving bowls. Top each portion with sliced chicken and an equal share of roasted vegetables.
If serving immediately, add optional garnishes like crumbled feta, toasted almonds, and fresh parsley. Provide lemon wedges on the side for added brightness.
Complete Nutrition Breakdown (Per Serving)
Macronutrients:
- Calories: 487
- Protein: 35.2g
- Carbohydrates: 48.3g
- Fat: 18.7g
- Fibre: 8.2g
- Sugars: 12.1g
Key Micronutrients:
- Iron: 4.2mg (23% DV)
- Calcium: 89mg (9% DV)
- Vitamin C: 142mg (158% DV)
- Vitamin A: 2,847 IU (57% DV)
- Folate: 156mcg (39% DV)
- Magnesium: 127mg (30% DV)
- Potassium: 1,023mg (22% DV)
Daily Values (DV) based on a 2,000-calorie diet
Meal Prep Storage Tips
Refrigerator Storage: Store assembled bowls in airtight containers for up to 4 days. Keep dressings or sauces separate to prevent soggy vegetables.
Component Storage: Store each element separately for maximum freshness. Quinoa keeps for 5 days, cooked chicken for 4 days, and roasted vegetables for 3-4 days.
Freezing Options: Cooked quinoa and chicken freeze well for up to 3 months. Freeze in portion-sized containers and thaw overnight in the refrigerator. Roasted vegetables don't freeze as well due to texture changes.
Reheating Instructions: Microwave individual portions for 90-120 seconds, stirring halfway through. For oven reheating, cover with foil and warm at 160°C for 10-12 minutes.
Nutritional Variations
Higher Protein Version: Add 30g of cooked chickpeas or white beans per serving for an additional 6-8g of protein and extra fibre.
Lower Carb Option: Replace half the quinoa with cauliflower rice to reduce carbohydrates by approximately 15g per serving while maintaining volume.
Vegetarian Alternative: Substitute chicken with 150g of firm tofu or tempeh per serving. Marinate in the same spice blend for 30 minutes before cooking.
For more high-protein meal ideas that support your fitness goals, explore our comprehensive nutrition guides featuring recipes designed for active lifestyles.
Recipe Customisation Tips
The vegetable combination can be adapted based on seasonal availability and personal preferences. Root vegetables like sweet potatoes or parsnips work excellently, though they require 10-15 minutes longer cooking time.
Mediterranean variations might include aubergine, fennel, and olives, while Asian-inspired versions could feature bok choy, snap peas, and sesame oil seasoning.
Spice Alternatives: Try za'atar and sumac for Middle Eastern flavours, or cumin and chili powder for a Mexican-inspired bowl.
This meal prep recipe demonstrates how proper planning and preparation can deliver restaurant-quality nutrition without the time commitment of daily cooking. The combination of complete proteins, complex carbohydrates, and diverse vegetables creates a satisfying meal that supports both fitness goals and busy lifestyles.
Each serving provides over 35g of high-quality protein, making it an excellent choice for muscle recovery, weight management, or general health maintenance. The recipe's flexibility ensures you'll never tire of the same combinations, while the meal prep approach saves both time and money throughout the week.
