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A vibrant bowl of Healthy Lemon Garlic Chicken Meal Prep, featuring crispy chicken, quinoa, asparagus, radishes, and a creamy dressing.

Healthy Lemon Garlic Chicken Meal Prep Bowls

These Healthy Lemon Garlic Chicken Meal Prep Bowls are a flavorful and convenient way to fuel your busy week. Packed with lean protein, fresh vegetables, and a zesty lemon-garlic sauce, they are perfect for anyone looking for a nutritious and easy meal prep solution.
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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 (or it can be marinated overnight).
  3. Heat a skillet over medium-high heat with the avocado oil.
  4. Cook the chicken for about 4-5 minutes per side, or until golden brown and fully cooked.
  5. 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 vibrant and tender-crisp and they begin to blister.
  7. Optional: add in the sliced radishes and sauté for another 1-2 minutes (or just serve them raw, your choice!).
  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. This creates a bolder flavor, makes the chicken extra juicy, and saves a ton of time! Just don't forget 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 crispiest texture! Add more water to the lemon pepper sauce as needed to create a thinner, drizzly consistency. Refrigerator – Store leftover chicken, quinoa, veggies, and sauce all in separate airtight containers for up to 4 days. Freezer – The chicken and quinoa can be frozen for up to 3 months! Microwave: Heat the chicken, quinoa, and veggies in 30-second intervals until warmed through. Add extra sauce after reheating for the best flavor. Stovetop: Sauté the chicken in a pan over medium heat for a few minutes to keep it crispy. Air Fryer: Reheat the chicken at 350°F for 3-5 minutes to bring back the crispiness!

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