High‑protein chicken, quinoa & roasted veg meal‑prep bowls
Protein-packed meal bowls with herby yoghurt chicken, quinoa, roasted veg and chickpeas—great for make-ahead lunches.
These meal‑prep bowls pack a serious protein punch — think tender yoghurt‑marinated chicken, fluffy quinoa and crunchy roasted chickpeas. They’re built for weekday lunches: make four at once and you’re set for the week.
They sing because of the yoghurt marinade and honey‑tamari dressing that add both tang and umami, while roasted aubergine and courgette give body and bulk without empty calories. Perfect for anyone training, busy or just serious about lunch.
Ingredients
- 600 g chicken breasts — about 2–3 breasts depending on size
- 150 g Greek yoghurt — for marinade and a little to finish
- 300 g quinoa — rinsed under cold water before cooking
- 600 ml water — for cooking quinoa
- 200 g edamame — shelled
- 400 g tinned chickpeas — drained and rinsed (drained weight ~240 g)
- 400 g aubergine — about 1 medium, cut into 2cm chunks
- 2 courgette — halved lengthways and sliced
- 200 g chestnut mushrooms — halved if large
- 250 g cherry tomatoes — kept whole
- 60 g rocket — to finish bowls
- 10 g fresh coriander — roughly chopped for garnish
- 45 ml olive oil — use extra-virgin if you like
- 1 lemon — juice and zest
- 3 garlic cloves — crushed or finely grated
- 10 ml smoked paprika
- 5 ml ground cumin
- 15 ml tamari — or soy sauce
- 15 ml honey — or maple syrup
- 10 ml salt
- 5 ml black pepper — freshly ground
Equipment
- baking tray
- saucepan with lid
- frying pan
- probe thermometer
Instructions
Make the yoghurt marinade: in a bowl combine Greek yoghurt, juice and zest of the lemon, 1 crushed garlic clove, 1 tsp smoked paprika, 1/2 tsp ground cumin, 15 ml tamari, 15 ml olive oil, 1/2 tsp salt and a pinch of black pepper. Add the chicken breasts, turn to coat thoroughly, cover and chill to marinate.
Preheat the oven to 200°C fan/220°C conventional. Line a baking tray with a little kitchen paper to pat the chickpeas dry.
Prepare the veg and chickpeas: pat the tinned chickpeas very dry on kitchen paper (this is essential for crisping). Toss aubergine chunks, sliced courgette, chestnut mushrooms, cherry tomatoes and the dried chickpeas with 25 ml olive oil, 1 tsp smoked paprika, 1/2 tsp ground cumin, 1 tsp salt and 1/4 tsp black pepper. Spread in a single layer on a baking tray.
Roast the veg and chickpeas in the preheated oven until caramelised and starting to char at the edges, 25 minutes. Turn once after 12 minutes for even colouring.
While the veg roasts, rinse the quinoa under cold water, then combine the quinoa and water in a saucepan. Bring to the boil, reduce to a low simmer, cover and cook for 12 minutes until the water is absorbed.
Remove the quinoa from the heat and leave covered to steam for 5 minutes, then fluff with a fork.
Cook the marinated chicken: heat 10 ml olive oil in a frying pan over a medium-high heat. Remove excess marinade (shake off, don’t wipe completely) and sear the breasts for about 6–7 minutes each side until golden and cooked through.
While the chicken rests for 2–3 minutes, warm the edamame in a small pan or briefly in the microwave (about 2 minutes). Make the dressing by whisking the remaining lemon juice, 15 ml olive oil, honey, 1 crushed garlic clove and 15 ml tamari.
Slice the chicken against the grain. Divide quinoa between four bowls, top with the roasted veg and chickpeas, warmed edamame, sliced chicken, a handful of rocket, a spoonful of Greek yoghurt and a scattering of fresh coriander. Drizzle the dressing over each bowl.
Tips
- Pat chickpeas very dry before roasting — this is the single best trick for getting them crisp.
- Rinse quinoa until the water runs clear to remove bitterness; rest it 5 minutes off the heat for a light texture.
- If you’re short on time, cook the chicken in the oven at 200°C fan/220°C conventional for 20–25 minutes instead of pan‑frying.
- Store components separately in airtight tubs (quinoa, veg and chicken) for up to 4 days; add rocket and yoghurt just before eating.
- Use a probe thermometer for chicken and remove it a couple of degrees below 75°C to rest — carryover heat finishes it without drying.
Substitutions
chicken breasts → skinless chicken thighs, same total weight
Stays closequinoa → brown rice (use 300 g uncooked, increase cooking water and time)
Noticeably differentedamame → frozen peas, same weight
Stays closetinned chickpeas → cooked dried chickpeas (use ~180 g drained), roasted slightly longer
Stays close
Nutrition
Per serving · estimated
- 770
- Calories
- 72 g
- Protein
- 70 g
- Carbs
- 22 g
- Fat
- 12 g
- Fibre
- 8 g
- Sugar
- 700 mg
- Sodium
FAQ
Can I make this vegetarian?
Yes — swap the chicken for extra baked tofu or tempeh (about 600 g total). Increase marinade time to 1 hour and roast or pan‑fry until crisp.
How long will these keep in the fridge?
Stored in separate airtight containers, components keep 3–4 days. Add rocket and yoghurt fresh each day for best texture.
Can I freeze the bowls?
Cooked quinoa and roasted veg freeze well for up to 2 months, but avoid freezing rocket and yoghurt. Defrost overnight in the fridge and reheat thoroughly.
How do I get the chickpeas really crispy?
Dry them thoroughly on kitchen paper, toss in a little oil, spread single layer on the tray and roast at high heat (200°C fan) without crowding.
Community Photos
No photos yet
Be the first to share your creation!
Rate this recipe
More like this
Smoked salmon, lemon zest and petit pois risotto
Wild garlic pesto pasta with peas, lemon and toasted walnuts
