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Easy Sunday Chicken and Roasted Vegetable Meal Prep Bowls for Perfect Healthy Lunches

Easy Sunday Chicken and Roasted Vegetable Meal Prep Bowls - featured image
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A simple and delicious meal prep bowl featuring juicy roasted chicken with smoky paprika and perfectly caramelized vegetables, ideal for healthy lunches throughout the week.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts
  • 2 tablespoons olive oil (extra virgin recommended)
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried thyme
  • Salt and freshly ground black pepper to taste
  • Juice of 1 small lemon (added after cooking)
  • 3 medium carrots, peeled and cut into sticks
  • 2 cups broccoli florets (about 180 grams)
  • 1 large red bell pepper, cut into strips
  • 1 medium red onion, sliced into wedges
  • 1 cup cherry tomatoes (about 150 grams), added last 10 minutes
  • 3 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Optional for serving: 3 cups cooked quinoa or brown rice
  • Optional garnish: fresh parsley or basil, chopped
  • Optional topping: crumbled feta or shredded Parmesan cheese

Instructions

  1. Preheat oven to 425°F (220°C).
  2. In a medium bowl, mix 2 tablespoons olive oil, smoked paprika, garlic powder, onion powder, dried thyme, salt, and pepper. Add chicken breasts and toss to coat evenly. Let marinate for 10-15 minutes while prepping vegetables.
  3. In a large bowl, combine carrots, broccoli, red bell pepper, and red onion. Drizzle with 3 tablespoons olive oil and sprinkle minced garlic, oregano, salt, and pepper. Toss to coat well.
  4. Arrange vegetables on one or two rimmed baking sheets in a single layer, leaving space for chicken breasts if roasting together.
  5. Place chicken breasts on the baking sheet(s) alongside vegetables or on a separate sheet.
  6. Roast for 20-25 minutes, flipping vegetables halfway through for even caramelization. Check chicken at 20 minutes; it should reach an internal temperature of 165°F (74°C). If not, roast a few more minutes.
  7. Add cherry tomatoes to the vegetables for the last 10 minutes of roasting to keep them firm and flavorful.
  8. Remove chicken from oven and let rest for 5 minutes to retain juiciness. Slice into strips or cubes.
  9. Assemble meal prep bowls by dividing cooked quinoa or brown rice (if using) among containers. Top with roasted vegetables and sliced chicken.
  10. Drizzle chicken with fresh lemon juice. Garnish with chopped parsley or basil and sprinkle with feta or Parmesan if desired.

Notes

Rotate baking sheets halfway through roasting for even cooking. Avoid overcrowding pans to prevent steaming vegetables. Use a meat thermometer or slice chicken to check doneness. Rest chicken after roasting to keep it juicy. Add cherry tomatoes last 10 minutes to avoid mushiness. Use parchment paper or silicone mats for easier cleanup. Quinoa or brown rice can be swapped with cauliflower rice or spiralized zucchini for low-carb options. Chicken thighs can be used for juicier meat with adjusted cooking time.

Nutrition

Keywords: meal prep, chicken, roasted vegetables, healthy lunch, easy recipe, smoky paprika, quinoa, brown rice, gluten-free option

Find it online: https://tastypierecipes.com/easy-sunday-chicken-and-roasted-vegetable-meal-prep-bowls-for-perfect-healthy-lunches/