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Mediterranean Bowl Meal Prep Recipe

Mediterranean Bowl Meal Prep Recipe
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★★★★★

5 from 12 reviews

This Mediterranean Bowl Meal Prep is a vibrant, healthy dish featuring oven-baked chicken, quinoa, fresh vegetables, and a zesty homemade dressing. Perfect for meal prepping, it combines nutrient-packed ingredients with bold flavors, making it ideal for a balanced lunch or dinner.

Ingredients

Scale

For the Dressing:

  • ¼ cup extra virgin olive oil
  • 3 tablespoons lemon juice (juice of about 1 lemon)
  • 2 cloves garlic, minced
  • 1 tablespoon dried oregano
  • 2 teaspoons parsley
  • 1 teaspoon red pepper flakes
  • ½ teaspoon salt or Herbamare
  • ½ teaspoon black pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder

For the Bowls:

  • 1½ lb chicken breasts or thighs
  • 1 cup dry quinoa
  • 1 cup spinach or arugula
  • 1 cup cucumber, sliced
  • 1 cup cherry tomatoes, sliced
  • ½ cup kalamata or black olives
  • ½ cup roasted red peppers, sliced
  • ¼ red onion, sliced
  • ¼ cup hummus
  • ¼ cup feta cheese, crumbled

Instructions

  1. Preheat and Prepare Chicken: Preheat the oven to 375ºF. Place the chicken breasts or thighs in an oven-safe baking dish.
  2. Make Dressing: In a bowl, whisk together extra virgin olive oil, lemon juice, minced garlic, dried oregano, parsley, red pepper flakes, salt, black pepper, garlic powder, and onion powder. Reserve half of the dressing to use later; pour the remaining half evenly over the chicken.
  3. Bake Chicken: Bake the chicken in the preheated oven for 20-30 minutes depending on thickness, until the internal temperature reaches 165ºF.
  4. Cook Quinoa and Prep Vegetables: While the chicken bakes, cook the quinoa on the stovetop according to package instructions. Meanwhile, slice cucumbers, cherry tomatoes, roasted red peppers, and red onion, and prepare spinach or arugula.
  5. Rest and Slice Chicken: Once cooked, let the chicken rest for 10 minutes, then slice or cube it.
  6. Assemble Bowls: In each bowl, layer a handful of spinach or arugula, a scoop of quinoa, a portion of sliced chicken, and small scoops of sliced cucumber, tomatoes, olives, roasted red peppers, and red onion. Add a scoop of hummus, drizzle with reserved dressing, and sprinkle crumbled feta cheese on top.
  7. Serve or Store: Enjoy the bowls immediately or prepare for meal prep by keeping the dressing separate and refrigerating the bowls for up to 3-4 days.

Notes

  • Vegetarian Option: Substitute chicken with 1.5 lb tofu marinated in the same dressing or use falafel; baking times may vary accordingly.
  • Substitutions: Swap quinoa for other grains like couscous, rice, or farro. Customize the dressing spices and bowl toppings to your taste preference.
  • Storage: Store assembled bowls with lids in the refrigerator for up to 3-4 days. Keep dressing separate if prepping in advance for freshness.

Nutrition

Keywords: Mediterranean bowl, meal prep, healthy lunch, chicken quinoa bowl, easy dinner, Mediterranean diet, high protein meal

Find it online: https://ellaeatsdaily.com/mediterranean-bowl-meal-prep-recipe/