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Easy High Protein Chicken Quinoa Meal Prep Bowls Perfect for Healthy Lunches

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A quick and easy high-protein meal prep bowl featuring seasoned chicken, fluffy quinoa, fresh veggies, and a zesty dressing. Perfect for healthy lunches that are filling and flavorful.

Ingredients

Scale
  • 1 lb boneless, skinless chicken breasts or thighs
  • 2 tbsp olive oil (for cooking and flavor)
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1/2 tsp ground cumin
  • Salt and freshly ground black pepper to taste
  • 1 cup quinoa, rinsed well
  • 2 cups low-sodium chicken broth or water
  • 1 cup cherry tomatoes, halved
  • 1 large cucumber, diced
  • 1/2 red onion, thinly sliced (optional)
  • 1 cup baby spinach or kale, chopped
  • 1 avocado, sliced (added just before serving)
  • Fresh parsley or cilantro, chopped (for garnish)
  • 3 tbsp olive oil (for dressing)
  • 2 tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp honey or maple syrup
  • Salt and pepper to taste (for dressing)

Instructions

  1. Rinse 1 cup quinoa thoroughly under cold water. Combine quinoa with 2 cups chicken broth in a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and set aside.
  2. Pat chicken dry. Mix smoked paprika, garlic powder, cumin, salt, and pepper in a small bowl. Rub seasoning evenly onto both sides of the chicken.
  3. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Cook chicken for 5-6 minutes per side until internal temperature reaches 165°F. Transfer to cutting board and rest for 5 minutes before slicing thinly against the grain.
  4. Halve cherry tomatoes, dice cucumber, thinly slice red onion, and chop spinach or kale. Toss in a large mixing bowl.
  5. Whisk together 3 tbsp olive oil, 2 tbsp lemon juice, Dijon mustard, honey, salt, and pepper until emulsified. Adjust seasoning to taste.
  6. Assemble bowls by adding quinoa base, topped with sliced chicken and mixed veggies. Drizzle with dressing and garnish with parsley or cilantro. Add sliced avocado just before serving.
  7. Seal containers and refrigerate up to 4 days. Reheat in microwave for about 1 minute if desired, adding avocado after warming.

Notes

Rest the chicken after cooking to keep it juicy. Rinse quinoa well to remove bitterness. Use broth instead of water for extra flavor. Add avocado just before serving to prevent browning. For meal prep, store chicken and quinoa together but add avocado fresh. Use airtight containers to avoid sogginess.

Nutrition

Keywords: chicken quinoa bowl, high protein meal prep, healthy lunch, easy chicken recipe, quinoa meal prep, gluten-free, dairy-free

Find it online: https://realityeats.com/easy-high-protein-chicken-quinoa-meal-prep-bowls-perfect-for-healthy-lunches/