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high protein chicken meal prep with roasted brussels sprouts peppers carrots and quinoa in glass containers

High Protein Chicken Meal Prep Recipes for the Week

A smiling woman in a modern kitchen, wearing a brown apron, preparing a delicious dish with fresh ingredients.Sorrel Calver
These high protein chicken meal prep bowls are packed with seasoned chicken breast, roasted vegetables, and grains for easy lunches and quick dinners all week.
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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Dinner, Lunch
Cuisine American
Servings 4 meal prep bowls
Calories 430 kcal

Equipment

  • Large mixing bowl
  • Sheet Pan
  • Parchment Paper
  • Knife
  • Cutting board
  • Meal prep containers

Ingredients
  

For the Chicken

  • 2 lb boneless skinless chicken breast
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp black pepper
  • 3/4 tsp salt

For the Grain Base

  • 2 cups cooked brown rice or quinoa
  • 1 tbsp olive oil optional, for the grains
  • 1/2 tsp salt

For the Roasted Vegetables

  • 2 cups broccoli florets
  • 1 cup bell peppers sliced
  • 1 cup zucchini sliced
  • 1 tbsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Optional Sauces

  • Greek yogurt garlic sauce for serving
  • lemon herb dressing for serving
  • teriyaki sauce for serving
  • hot honey for serving

Instructions
 

  • Preheat the oven to 400°F (200°C). Line a sheet pan with parchment paper.
  • Pat the chicken breasts dry. Add them to a bowl with olive oil, paprika, garlic powder, onion powder, salt, and black pepper. Toss well to coat.
  • Place the chicken on the prepared sheet pan with space between each piece. Roast for 18 to 22 minutes, or until the thickest part reaches 165°F (74°C).
  • While the chicken cooks, toss the broccoli, bell peppers, and zucchini with olive oil, salt, and black pepper. Spread them on a second sheet pan.
  • Roast the vegetables for 15 to 18 minutes until tender and lightly browned on the edges.
  • Cook the brown rice or quinoa if not already prepared. Fluff with a fork and mix with a little olive oil and salt if desired.
  • Let the chicken rest for 5 to 8 minutes after roasting, then slice into strips or bite-size pieces.
  • Divide the grains into 4 meal prep containers. Top with sliced chicken and roasted vegetables. Add sauce just before serving or pack it separately.

Notes

Store the meal prep bowls in airtight containers in the fridge for up to 4 days. Keep sauces separate for the best texture. For a lower carb version, swap the grains for cauliflower rice.
Keyword chicken meal prep, healthy chicken meals, high protein chicken meal prep, meal prep bowls