High Protein Chicken Meal Prep Bowls

Name: High Protein Chicken Meal Prep Bowls
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 2 lbs chicken breast, diced; 1 cup plain Greek yogurt; 2 tbsp olive oil; 2 tsp smoked paprika; 1 tsp garlic powder; Salt and pepper to taste; 2 cups cooked quinoa or brown rice; 2 cups mixed vegetables (broccoli, bell peppers, carrots); 1 avocado, sliced; Fresh herbs for garnish (optional)

Highlighted under: Everyday Comfort Meals

I love meal prepping, especially when it involves wholesome and delicious ingredients. These High Protein Chicken Meal Prep Bowls not only keep me on track with my nutrition goals but also satisfy my taste buds throughout the week. I find that having a ready-to-go meal makes it easier to maintain a healthy lifestyle, and the protein-packed chicken, fresh vegetables, and satisfying grains in these bowls make every bite enjoyable. Plus, the versatility allows me to switch up the veggies or sauces, keeping my meals exciting.

Created by

Summer Blake

Last updated on 2026-02-10T21:41:36.927Z

When I first started meal prepping, I struggled to find recipes that were nutritious and still satisfying. After experimenting, I created these High Protein Chicken Meal Prep Bowls that have become a staple in my kitchen. The method of marinating the chicken in a blend of spices and yogurt not only adds flavor but also tenderizes the meat, making it juicy and delicious.

One tip I've learned is to prepare the grains in bulk and store them separately. This keeps everything fresh and prevents sogginess. Paired with seasonal veggies and a protein boost, these bowls have transformed my weeknight dinners!

Why You'll Love This Recipe
Packed with protein to fuel your day
Customizable with your favorite veggies and grains
Perfect for quick lunches or dinners

Marinating for Flavor

Marinating the chicken is a crucial step that infuses it with flavor and tenderness. The Greek yogurt base not only acts as a marinade but also helps to keep the chicken moist during cooking, thanks to its acidity. I recommend letting the chicken marinate for at least 30 minutes, but if you have more time, 1-2 hours in the fridge can elevate the flavor even further. This allows the spices to penetrate deeper into the meat, resulting in a more flavorful bite.

When marinating, ensure the chicken is well-coated in the mixture. Using a resealable plastic bag can be convenient for this process; you can easily mix and turn the bag to distribute the marinade evenly. If you're prepping multiple chicken meal bowls, consider scaling up the marinade recipes to maximize your meal prep without extra effort.

Choosing Your Grains and Veggies

For the base of these meal prep bowls, opting for whole grains like quinoa or brown rice not only boosts the protein content but also provides essential fiber that keeps you full longer. Quinoa cooks relatively quickly in about 15 minutes, while brown rice takes a bit longer, approximately 30-40 minutes. Pay attention to the water-to-grain ratio; generally, use 2 cups of water for every cup of quinoa or brown rice, and fluff them with a fork once cooked to achieve the perfect texture.

The mixed vegetables can be personalized based on your preference or what you have on hand. Broccoli, bell peppers, and carrots are excellent choices for color and crunch, but feel free to substitute with spinach, zucchini, or snap peas. Just remember to stir-fry them until they’re tender yet still have a slight bite to them; it usually takes about 5-7 minutes at medium-high heat. This method keeps the veggies vibrant and adds a satisfying contrast to the tender chicken and grains.

Ingredients

For the Chicken

2 lbs chicken breast, diced
1 cup plain Greek yogurt
2 tbsp olive oil
2 tsp smoked paprika
1 tsp garlic powder
Salt and pepper to taste

For the Bowls

2 cups cooked quinoa or brown rice
2 cups mixed vegetables (broccoli, bell peppers, carrots)
1 avocado, sliced
Fresh herbs for garnish (optional)

Instructions

Steps

Marinate the Chicken

In a bowl, mix the Greek yogurt, olive oil, smoked paprika, garlic powder, salt, and pepper. Add the diced chicken breast and coat well. Let it marinate for at least 30 minutes.

Cook the Chicken

In a skillet over medium heat, cook the marinated chicken for about 10-15 minutes or until fully cooked, stirring occasionally. Set aside.

Prepare the Grains

While the chicken is cooking, prepare quinoa or brown rice according to package instructions.

Stir-Fry the Vegetables

In the same skillet, add a little more olive oil and toss in your mixed vegetables. Stir-fry for about 5-7 minutes or until tender.

Assemble the Bowls

In meal prep containers, layer the cooked grains, stir-fried vegetables, and marinated chicken. Top with sliced avocado and fresh herbs if desired.

Pro Tips

Feel free to swap out the proteins or veggies based on what you have on hand. This recipe is very forgiving and can easily accommodate seasonal produce.

Storage and Reheating Tips

These High Protein Chicken Meal Prep Bowls can be stored in the refrigerator for up to four days, making them perfect for weekly meal prep. To keep the flavors intact, store the avocado separately until just before serving. If you need to prepare the bowls further in advance, consider freezing the chicken and grains. When properly sealed, they can last for about three months. Thaw them overnight in the fridge before reheating.

When reheating, I suggest using a microwave-safe container. For even heating, cover the container with a damp paper towel to maintain moisture while reheating in short intervals. Heat in 30-second bursts until the chicken is heated through and reaches an internal temperature of 165°F (74°C). This method helps avoid drying out the chicken or making the grains gummy.

Variations and Customizations

Feel free to experiment with different marinades or spices for the chicken to keep your meals exciting! For a spicy kick, add cayenne pepper or switch to a curry powder for a completely different flavor profile. Alternatively, for an Asian twist, use soy sauce, ginger, and sesame oil in your marinade. The versatility of this recipe opens the door to endless variations, so don't hesitate to get creative.

In addition to the recommended vegetables, consider seasonal vegetables or your favorites to change things up. Roasted sweet potatoes, sautéed kale, or grilled zucchini can elevate the texture and nutritional content of your bowls. Mixing different grains, such as farro or bulgur, can also add unique flavors and textures, giving you a new experience each time.

Questions About Recipes

→ Can I use frozen chicken for this recipe?

Yes, just be sure to thaw it completely before marinating and cooking.

→ How long can I store these meal prep bowls?

They can be stored in the fridge for up to 4 days.

→ Can I make this recipe vegetarian?

Absolutely! Substitute the chicken with chickpeas or tofu for a plant-based option.

→ What other spices could I use for the chicken?

Feel free to experiment with spices like cumin, curry powder, or even lemon zest for a different flavor profile.