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quinoa chicken bowls

High Fiber Quinoa Chicken Bowls Prep

Joy Brooks
Nutrient-dense, fiber-rich quinoa chicken bowls perfect for weekly meal prep. With 31g protein and 14g fiber per serving, these balanced bowls stay fresh for 5 days while supporting energy levels and digestive health.
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Servings: 5 bowls
Course: Meal Prep
Cuisine: Mediterranean-Inspired
Calories: 425 kcal
Prep Time : 45 minutes
Cook Time : 40 minutes

Ingredients
  

  • 2 cups quinoa thoroughly rinsed
  • 4 cups low-sodium chicken broth or vegetable broth
  • 3 tablespoons olive oil divided
  • 2 pounds boneless, skinless chicken breast
  • 1 tablespoon garlic powder
  • 1 tablespoon smoked paprika
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 can (15oz) black beans drained and rinsed
  • 1 can (15oz) chickpeas drained and rinsed
  • 2 large bell peppers different colors, diced
  • 1 large red onion diced
  • 2 cups cherry tomatoes halved
  • 2 medium zucchini diced
  • 1 cup frozen corn thawed
  • ¼ cup fresh cilantro chopped
  • ¼ cup extra virgin olive oil for dressing
  • 2 tablespoons fresh lime juice
  • 1 tablespoon honey or maple syrup

Method
 

  1. Rinse quinoa thoroughly under cold water for 1-2 minutes. Heat 1 tablespoon olive oil in a saucepan, add quinoa and toast for 1-2 minutes. Add broth, bring to boil, reduce heat, cover and simmer for 15 minutes. Remove from heat and let steam for 5 minutes. Fluff and cool.
  2. Preheat oven to 425°F (218°C). Combine spices in a bowl. Rub chicken with oil and coat with spices. Roast for 18-22 minutes until internal temperature reaches 165°F. Rest for 10 minutes before slicing.
  3. Prepare and combine all vegetables and corn in a large bowl. Season lightly with salt and pepper.
  4. Drain and rinse beans and chickpeas. Combine and season with a pinch of cumin and salt.
  5. Combine all dressing ingredients in a jar with a tight-fitting lid. Shake until emulsified. Divide into 5 small containers.
  6. Divide ingredients among 5 meal prep containers: ¾ cup quinoa, 3-4 ounces chicken, ½ cup bean mixture, and 1 cup vegetable mixture. Sprinkle with cilantro. Refrigerate immediately.

Note

  • Cool all components to below 40°F before assembly to maintain texture and prevent bacterial growth.
  • Store dressing separately and add just before eating for optimal flavor and texture.
  • For best results, consume within 5 days of preparation.
  • These bowls can be enjoyed cold or reheated using the methods described in the article.
  • For added crunch, consider topping with toasted pumpkin seeds just before serving.