main Mediterranean-inspired gluten-freemeal-prep
Lemon-herb chicken and quinoa bowls
Four meal-prep bowls with lemon-oregano chicken, quinoa, roasted vegetables, crisp cucumber, greens, and herb yogurt.
Prep25 min
Cook30 min
Rest5 min
Oven220°C
Servings4
Original meal-prep recipe informed by Food Network chicken-bowl and herbed-quinoa techniques
Ingredients
Written for a 33 × 45 cm baking sheet
Units
Servings
Chicken
- 700 g boneless skinless chicken breasts or thighs rounded
- 45 ml olive oil rounded
- 75 ml fresh lemon juice rounded
- 4 g finely grated lemon zest rounded
- 3 garlic cloves, finely grated rounded
- 3 g dried oregano rounded
- 8 g fine salt rounded
- 2 g black pepper rounded
- 250 g quinoa, rinsed well rounded
- 500 ml water or low-sodium broth rounded
- 400 g zucchini, cut into half-moons rounded
- 300 g bell peppers, cut into strips rounded
- 200 g red onion, cut into wedges rounded
Cold components
- 250 g plain Greek yogurt rounded
- 20 g fresh dill and parsley, chopped rounded
- 250 g cucumber, diced rounded
- 120 g baby spinach or chopped romaine rounded
Dietary labels are a guide, not a guarantee. If you have an allergy, read the ingredients yourself.
Method
- Heat the oven to 220°C. Mix 30 ml olive oil, 45 ml lemon juice, zest, garlic, oregano, most of the salt, and pepper. Coat the chicken and set it on one side of a large rimmed tray.
- Toss the zucchini, peppers, and onion with 15 ml oil and a little salt. Spread on the other side without crowding; use a second tray if necessary.
- Roast for 20 to 28 minutes, stirring the vegetables once, until the chicken reaches 74°C in the thickest part. Rest 5 minutes, then slice.
- Combine the quinoa, water or broth, and remaining salt. Bring to a boil, cover, reduce to low, and cook 15 minutes. Stand covered 5 minutes and fluff.
- Mix the yogurt with the remaining lemon juice and herbs.
- Divide quinoa, vegetables, and chicken among four shallow containers. Cool before sealing. Pack cucumber, greens, and sauce separately.
Meal-Prep and Storage
- Refrigerate within 2 hours and use within 4 days at 4°C or colder.
- Freeze only chicken, quinoa, and roasted vegetables for up to 2 months. Thaw overnight in the refrigerator.
- Remove cold components, add water to the quinoa, cover loosely, and reheat until the chicken and grains reach 74°C. Add cucumber, greens, and sauce afterward.
- For a cold bowl, eat directly from refrigeration and keep the meal out no longer than 2 hours.
Notes
- Gluten-free when the broth, spices, and yogurt are verified.
- Chicken thighs stay juicier after reheating; breasts may cook faster.
Sources Consulted
- Food Network, “Chicken Quinoa Bowl”
- Food Network, “Herbed Quinoa”
- FoodSafety.gov, “Safe Minimum Internal Temperatures”
- FoodSafety.gov, “Cold Food Storage Chart”
Sources consulted
From Christoph Mayer