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A healthy lemon garlic chicken meal prep bowl with quinoa, asparagus, and lemon wedges, drizzled with sauce.

Healthy Lemon Garlic Chicken Meal Prep Bowls

These Healthy Lemon Garlic Chicken Meal Prep Bowls are a flavorful and nutritious option for busy individuals and meal prep enthusiasts. They are designed to be simple to make and provide a wholesome meal that fits seamlessly into your week.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 bowls
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
  • 1 to taste salt & pepper
  • 2 cups cooked quinoa or rice if preferred
  • 1 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. Set aside 1/4 cup of the sauce.
  2. Toss the cubed chicken in the marinade and let it sit for at least 5-10 minutes while you prep other ingredients. You can also marinate it overnight.
  3. Heat a skillet over medium-high heat with the avocado oil.
  4. Cook the chicken for about 4-5 minutes per side, until golden brown and fully cooked. Remove from heat and set aside.
  5. In the same skillet, add the asparagus and snap peas. Sauté for 8-10 minutes until tender-crisp and they begin to blister.
  6. You can add the sliced radishes and sauté for another 1-2 minutes, or serve them raw.
  7. Remove from heat, and season the veggies with salt and pepper to taste.
  8. 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

You can make the sauce and marinate the chicken the night before for a bolder flavor and juicier chicken. Remember to set aside 1/4 cup of the sauce before marinating. Ensure your pan and oil are hot before adding the chicken for the crispiest texture. Add more water to the lemon pepper sauce as needed to create a thinner consistency. Leftovers can be stored separately in airtight containers in the refrigerator for up to 4 days. The chicken and quinoa can be frozen for up to 3 months. Reheat leftovers in the microwave, on the stovetop, or in an air fryer.

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