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Flavorful Grilled Chicken and Veggie Meal Prep Bowls

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A quick and easy grilled chicken and veggie meal prep bowl recipe featuring a tangy marinade, smoky grilled flavors, and vibrant veggies. Perfect for healthy lunches or dinners that keep well for days.

Ingredients

Scale
  • 1.5 pounds boneless skinless chicken breasts, trimmed
  • 3 tablespoons olive oil (for marinade and grilling)
  • 2 tablespoons freshly squeezed lemon juice
  • 3 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 1 large red bell pepper, sliced
  • 1 medium zucchini, sliced into half-moons
  • 1 small red onion, cut into wedges
  • 1 cup cherry tomatoes (about 150 grams), halved
  • 8–10 asparagus spears, trimmed (optional)
  • 2 tablespoons olive oil (for tossing veggies)
  • Salt and pepper, to taste
  • 3 cups cooked quinoa or brown rice (about 600 grams), cooled
  • A handful fresh parsley or cilantro, chopped
  • Optional: feta cheese crumbles or avocado slices

Instructions

  1. In a medium bowl, whisk together olive oil, lemon juice, minced garlic, smoked paprika, oregano, salt, and pepper.
  2. Add the chicken breasts, turning to coat thoroughly. Cover and refrigerate for at least 30 minutes (up to 2 hours).
  3. While the chicken marinates, wash and slice the bell pepper, zucchini, red onion, and asparagus. Halve the cherry tomatoes.
  4. Toss all veggies in a bowl with olive oil, salt, and pepper to lightly coat.
  5. Preheat your grill or grill pan over medium-high heat.
  6. Place the chicken breasts on the grill and cook for about 4-5 minutes per side, until internal temperature reaches 165°F (74°C) and chicken is nicely charred.
  7. Remove chicken and let rest for 5 minutes before slicing.
  8. Add the tossed veggies to the grill, spreading them out evenly.
  9. Turn occasionally until tender but still crisp and charred, about 6-8 minutes. Cherry tomatoes will soften and blister.
  10. Remove veggies from grill and let cool slightly.
  11. Divide cooked quinoa or brown rice into meal prep containers.
  12. Slice the rested chicken into strips and arrange over grains.
  13. Add grilled veggies on the side.
  14. Garnish with chopped parsley or cilantro, and optional feta or avocado.
  15. Cover and refrigerate until ready to eat.

Notes

Do not skip marinating the chicken to ensure tenderness and flavor. Preheat grill well and flip chicken only once or twice for best grill marks. Start grilling denser veggies first, adding softer ones like tomatoes last to avoid overcooking. Rest chicken for 5 minutes after grilling to lock in juices. For gluten-free, use quinoa or brown rice. For dairy-free, omit feta or use plant-based alternatives. If no grill is available, broil or bake at 425°F for 20-25 minutes.

Nutrition

Keywords: grilled chicken, meal prep, healthy recipe, grilled veggies, easy dinner, quinoa bowl, healthy meal, smoky flavor

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