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A close-up of a Healthy Lemon Garlic Chicken Meal Prep Bowl featuring seasoned chicken, quinoa, and bright green asparagus.

Healthy Lemon Garlic Chicken Meal Prep Bowls

Prepare these lemon garlic chicken bowls for quick, nutritious meals. This recipe is suitable for gluten-free diets and is designed for busy home cooks.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 470
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Lemon Pepper Chicken
  • 1/2 lemon zest
  • 1/4 cup lemon juice about 1 1/2 lemons
  • 1 Tablespoon olive oil
  • 1 1/2 teaspoons black pepper
  • 2 teaspoons minced garlic
  • 3/4 teaspoon onion powder
  • 1 teaspoon dried thyme
  • 1/2 teaspoon paprika
  • 1 teaspoon salt
  • 1/4 cup plain Greek yogurt or dairy-free yogurt
  • 1 teaspoon honey
  • 1 teaspoon dijon mustard
  • 1 1/2 pounds boneless skinless chicken breast cut into bite-sized pieces
  • 1 Tablespoon avocado oil
Bowls
  • 1 Tablespoon avocado oil for sautéing veggies
  • 1 bunch asparagus stems cut off, about 2 cups
  • 1 1/2 cups sugar snap peas
  • 4-6 medium radishes thinly sliced
  • To taste salt & pepper
  • 2 cups cooked quinoa or rice if preferred
  • fresh thyme or fresh basil for garnish
Creamy Lemon Pepper Sauce
  • 1/4 cup set-aside sauce from above
  • 1 Tablespoon water optional to thin if needed

Equipment

  • non-stick skillet

Method
 

  1. In a large bowl, whisk together the lemon zest, lemon juice, olive oil, black pepper, garlic powder, onion powder, thyme, paprika, and salt. Whisk in the yogurt, dijon mustard, and honey.
  2. Set aside 1/4 cup of the sauce.
  3. Toss the cubed chicken in the marinade and let it sit for at least 5-10 minutes while you prep other ingredients.
  4. Heat a skillet over medium-high heat with the avocado oil.
  5. Cook the chicken for about 4-5 minutes per side, or until golden brown and fully cooked. Remove from heat and keep warm, set aside.
  6. In the same skillet, add the asparagus and snap peas, sauté for 8-10 minutes until tender-crisp and they begin to blister.
  7. Add in the sliced radishes and sauté for another 1-2 minutes, or serve them raw.
  8. Remove from heat, season the veggies with salt and pepper to taste.
  9. Assemble each bowl with cooked quinoa, lemon pepper chicken, sautéed veggies, a drizzle of the creamy lemon pepper sauce, and garnish with fresh herbs.

Nutrition

Calories: 470kcalCarbohydrates: 29gProtein: 46gFat: 18gSaturated Fat: 3gCholesterol: 103mgSodium: 702mgPotassium: 1059mgFiber: 5gSugar: 5gVitamin A: 918IUVitamin C: 27mgCalcium: 87mgIron: 5mg

Notes

Make the sauce the night before, and let the chicken marinate in the fridge for up to 24 hours for a bolder flavor. Remember to set aside 1/4 cup of the sauce before marinating the chicken.
Make sure the pan and oil are hot before adding the chicken for the best texture.
Add more water to the lemon pepper sauce as needed to create a thinner consistency for drizzling.
Store leftovers in separate airtight containers in the refrigerator for up to 4 days. The chicken and quinoa can be frozen for up to 3 months.
Reheat chicken and veggies in the microwave in 30-second intervals, or sauté on the stovetop over medium heat to keep it crispy. You can also reheat the chicken in an air fryer at 350°F for 3-5 minutes.

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