Chicken Quinoa Meal Prep Bowls (High-Protein, 5 Lunches)

Juicy sliced herb chicken, fluffy quinoa, crisp greens and a bright lemon dressing make these chicken quinoa meal prep bowls the kind of lunch you actually look forward to. Cook once, pack five containers, and your weekday lunches are done, with about 38g of protein per bowl and no added sugar.

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Recipe at a Glance

• Prep time: 15 minutes
• Cook time: 25 minutes
• Total time: about 45 minutes
• Servings: 5 bowls
• Protein: about 38g per bowl
• Added sugar: none

Why You’ll Love These Meal Prep Bowls

• High in protein: Chicken breast, quinoa and feta add up to about 38g of protein per bowl.
• No sugar added: The dressing is just lemon, olive oil, garlic and Dijon. No bottled dressings.
• Stays fresh: Packing the dressing separately keeps the greens crisp for days.
• Lunch is sorted: About 45 minutes of work gives you five complete meals.

Ingredients (5 bowls)

For the herb chicken

• 1 1/2 lb (680 g) boneless, skinless chicken breasts
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 1 tsp garlic powder
• 1 tsp salt and 1/2 tsp black pepper

For the salad

• 1 cup dry quinoa (about 3 cups cooked)
• 5 cups baby spinach and mixed salad greens
• 1 large cucumber, sliced
• 6 radishes, thinly sliced
• 1 cup cherry tomatoes
• 1/2 cup (75 g) feta cheese, cubed
• 2 green onions, sliced

For the lemon dressing

• 1/4 cup extra-virgin olive oil
• Juice of 1 large lemon
• 1 small garlic clove, grated
• 1 tsp Dijon mustard
• Pinch of salt and pepper

How to Make Chicken Quinoa Meal Prep Bowls

1. Preheat the oven to 425°F (220°C). If your chicken breasts are thick, pound them to an even thickness so they cook evenly.
2. Rub the chicken with the olive oil, oregano, thyme, garlic powder, salt and pepper. Place on a lined sheet pan.
3. Bake for 18–22 minutes, until the chicken reaches 165°F (74°C) inside. Let it rest for 5 minutes, then slice.
4. While the chicken bakes, rinse the quinoa and cook it with 2 cups of water for about 15 minutes, until the water is absorbed. Fluff with a fork and let it cool completely before packing.
5. Shake or whisk the dressing ingredients together in a small jar.
6. Divide the quinoa and sliced chicken between 5 containers. Add the greens, radishes, feta and green onions to 4 of them for the fridge. Keep the fifth container to just chicken and quinoa so it can go in the freezer (see Storage Tips below).
7. Keep the cucumber and cherry tomatoes on the side, in a separate compartment or small container, and add them on the day you eat each bowl. Pack the dressing in small separate containers too.

Tips for the Best Meal Prep Bowls

• Rinse the quinoa: Rinsing removes its natural bitter coating.
• Cool before packing: Warm quinoa and chicken wilt the greens and create condensation in the containers.
• Don’t overbake the chicken: Start checking at 18 minutes. Overcooked breast turns dry after a few days in the fridge.
• Keep wet ingredients apart: Cucumber, tomatoes and dressing stay separate until you eat, so nothing turns soggy.

Storage Tips

• Keep the dressing separate: Add it just before eating so the greens stay crisp.
• Fridge: Store the bowls in airtight containers and eat them within 4 days.
• The fifth bowl: Freeze the sliced chicken and quinoa for up to 2 months, then add fresh greens, vegetables and feta on the day you eat it.
• Serving: Enjoy it cold, or warm the chicken and quinoa for 30–60 seconds before adding the greens.

Nutrition (Estimated, Per Bowl)

• Calories: about 480 kcal
• Protein: about 38g
• Carbohydrates: about 27g
• Fat: about 23g
• Fiber: about 4g
• Added sugar: 0g

Nutrition is an estimate based on the ingredients listed, including the dressing, and will vary with the size of your chicken breasts and the feta you use.

Frequently Asked Questions

How do I keep the chicken juicy?
Pound the breasts to an even thickness, don’t overbake, and let the chicken rest for 5 minutes before slicing.

Can I make it dairy-free?
Yes. Skip the feta and add chickpeas or avocado instead. The protein will be a little lower.

Can I swap the quinoa?
Brown rice, farro or bulgur all work. For lower carbs, use extra greens instead.

Is the protein count exact?
It’s an estimate of about 38g per bowl and will vary with the size of your chicken breasts and the feta you use.