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Easy Sunday Meal Prep Bowl with Chicken and Roasted Veggies

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A simple, flavorful meal prep bowl featuring juicy roasted chicken breasts and caramelized vegetables, perfect for busy weeks and meal prepping.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts
  • 3 medium carrots, peeled and cut into sticks
  • 2 medium bell peppers, sliced (mix of colors)
  • 2 cups broccoli florets (about 5.3 oz)
  • 1 medium red onion, cut into wedges
  • 1 medium zucchini, sliced
  • 3 tablespoons extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 tablespoon fresh rosemary, chopped (or 1 teaspoon dried rosemary)
  • 1 teaspoon smoked paprika (optional)
  • 1 lemon, juiced
  • Salt and pepper to taste
  • 3 cups cooked quinoa or brown rice (about 15 oz cooked)

Instructions

  1. Preheat your oven to 400°F (200°C).
  2. Pat the chicken breasts dry with paper towels. In a mixing bowl, toss them with 1 tablespoon olive oil, minced garlic, chopped rosemary, smoked paprika, salt, and pepper. Set aside to marinate for about 10 minutes while prepping veggies.
  3. In a separate bowl, combine carrots, bell peppers, broccoli, red onion, and zucchini. Drizzle with 2 tablespoons olive oil and season with salt and pepper. Toss well to coat evenly.
  4. Arrange the chicken and veggies on a large rimmed baking sheet: spread the veggies on one half in a single layer and place the chicken breasts on the other half, leaving space for even roasting.
  5. Roast in the oven for 25–30 minutes. About halfway through (around 15 minutes), stir the veggies gently and flip the chicken breasts to promote even cooking. Chicken is done when internal temperature reaches 165°F (74°C) or juices run clear.
  6. While roasting, cook quinoa or brown rice according to package instructions if not already prepared. Fluff and keep warm.
  7. Once roasted, let the chicken rest for 5 minutes to retain juices.
  8. Slice the chicken into strips or cubes. Portion grains into meal prep containers, then top with roasted veggies and chicken.
  9. Squeeze fresh lemon juice over each bowl before sealing.
  10. Store in airtight containers in the refrigerator for up to 4 days.

Notes

Do not overcrowd the pan to avoid steaming veggies. Use a meat thermometer to ensure chicken reaches 165°F for safety and juiciness. Let chicken rest 5 minutes before slicing. Store bowls uncovered in fridge for 10 minutes before sealing to prevent sogginess. Freeze without lemon juice and add fresh lemon after reheating. Reheat gently to avoid drying out chicken.

Nutrition

Keywords: meal prep, chicken, roasted vegetables, healthy, easy recipe, Sunday meal prep, quinoa, brown rice, gluten-free, dairy-free

Find it online: https://lucastable.com/easy-sunday-meal-prep-bowl-with-chicken-and-roasted-veggies-perfect-for-busy-weeks/