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–+ servings

Chicken and Quinoa Meal Prep - Simple, Balanced, and Ready for the Week

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs)
  • 2 tablespoons olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • Juice of 1/2 lemon (optional, for brightness)
  • For the quinoa: 1.5 cups quinoa, rinsed
  • 3 cups low-sodium chicken broth (or water)
  • 1 tablespoon olive oil or butter
  • Pinch of salt
  • For the veggies: 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 medium red onion, sliced
  • 2 cups broccoli florets
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt and 1/4 teaspoon black pepper
  • To finish (optional but great): 1 avocado, sliced (add fresh when serving)
  • Lemon wedges
  • Fresh parsley or cilantro, chopped
  • Your favorite sauce: tahini, yogurt-garlic, chipotle mayo, or a simple vinaigrette

Method
 

  1. Preheat and prep: Heat the oven to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup. Rinse the quinoa under cold water to remove bitterness.
  2. Season the chicken: Pat the chicken dry. Toss with olive oil, salt, pepper, garlic powder, smoked paprika, oregano, and lemon juice. Set aside while you prep the veggies.
  3. Prep the veggies: Slice peppers and onion. Cut broccoli into bite-size florets. Toss with olive oil, salt, and pepper on the sheet pan.
  4. Roast: Push the veggies to one side of the pan and add the chicken to the other side. Roast for 18–22 minutes, until the chicken reaches an internal temperature of 165°F (74°C) and veggies are tender with some charred edges.
  5. Cook the quinoa: While the chicken bakes, add rinsed quinoa, broth, olive oil or butter, and a pinch of salt to a pot. Bring to a boil, then cover and simmer on low for 15 minutes. Turn off the heat and let it steam for 5 minutes. Fluff with a fork.
  6. Rest and slice: Let the chicken rest for 5 minutes, then slice or cube it. This helps keep the juices in.
  7. Assemble: Divide quinoa into 4–5 meal prep containers. Top with chicken and roasted veggies. Add chopped herbs and a squeeze of lemon. Keep avocado and sauces separate until serving.
  8. Store: Let everything cool slightly before sealing containers. Label with the date if you’re prepping for the week.

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