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Easy Meal Prep Chicken and Veggie Bowls: Best 30-Minute Recipe

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These easy meal prep chicken and veggie bowls are ready in 30 minutes with simple ingredients. Juicy chicken, perfectly roasted vegetables, and a versatile base make this the perfect grab-and-go lunch or dinner for busy weeks.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 1 pound total)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • Salt and black pepper to taste (about 1/2 teaspoon salt and 1/4 teaspoon pepper)
  • 2 medium bell peppers (any color)
  • 1 medium red onion
  • 1 medium zucchini
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Italian seasoning
  • Salt and pepper to taste
  • Cooked rice, quinoa, or cauliflower rice (about 1 cup per serving)
  • Fresh lemon wedges
  • Fresh parsley or cilantro for garnish

Instructions

  1. Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper or aluminum foil for easy cleanup.
  2. Prepare the chicken: Pat the chicken breasts dry with paper towels. Cut each breast in half horizontally (butterfly style) so you have four thinner pieces. If they’re still uneven, place them between plastic wrap and gently pound to even thickness with a rolling pin or heavy pan.
  3. Season the chicken: In a medium bowl, combine 2 tablespoons olive oil, 1 teaspoon garlic powder, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder, 1/2 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Add the chicken pieces and toss to coat evenly. Let it sit while you prep the vegetables.
  4. Prep the vegetables: Cut the bell peppers into 1-inch chunks (discard seeds and membranes). Cut the red onion into similar-sized chunks. Slice the zucchini into half-moons about 1/2-inch thick. Cut the broccoli into small florets.
  5. Season the vegetables: In a separate bowl, toss the chopped vegetables with 2 tablespoons olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon Italian seasoning, and a pinch of salt and pepper.
  6. Arrange on the sheet pan: Place the chicken pieces on one half of the prepared sheet pan. Spread the vegetables on the other half. Make sure nothing is overlapping too much.
  7. Roast for 20-25 minutes: After 12 minutes, use tongs to flip the chicken pieces and stir the vegetables. Continue roasting until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and lightly browned at the edges.
  8. Rest the chicken: Remove the pan from the oven. Transfer the chicken to a cutting board and let it rest for 5 minutes. Slice or dice the chicken into bite-sized pieces.
  9. Assemble the bowls: Divide the cooked rice or quinoa among your meal prep containers. Top with the sliced chicken and roasted vegetables. Garnish with fresh parsley or cilantro if using, and add a lemon wedge to each container.
  10. Cool completely before storing: Let the containers sit on the counter until they reach room temperature (about 20-30 minutes). Then cover and refrigerate.

Notes

For best results, dry the chicken thoroughly before seasoning. Cut vegetables to uniform size for even cooking. Use a meat thermometer to ensure chicken reaches 165°F. Let the chicken rest for 5 minutes before slicing. Store in airtight containers in the refrigerator for up to 4 days. Reheat in microwave for 2-3 minutes or in a skillet with a splash of water. Freeze for up to 3 months.

Nutrition

Keywords: meal prep, chicken bowls, healthy meal prep, 30-minute meal, chicken and vegetables, easy dinner, lunch prep

Find it online: https://flurpchef.com/easy-meal-prep-chicken-and-veggie-bowls-best-30-minute-recipe/