Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This high protein chicken and winter vegetables meal prep bowls for busy families
- High Protein Content: This recipe is packed with protein from the chicken, making it perfect for families with active kids or athletes.
- Customizable: You can swap out ingredients based on your family's preferences, making it easy to accommodate picky eaters.
- Easy to Make: This recipe is quick and easy to prepare, making it perfect for busy weeknights.
- Nutritious: This recipe is packed with nutritious winter vegetables, making it a healthy and balanced meal option.
- Meal Prep Friendly: This recipe is perfect for meal prep, as it can be made in advance and refrigerated or frozen for later use.
- Cost-Effective: This recipe is budget-friendly, as it uses affordable ingredients and can be made in large batches.
- Delicious: This recipe is not only healthy, but it's also delicious, making it a winner with both kids and adults.
- Perfect for Busy Families: This recipe is perfect for busy families who want to eat well without sacrificing flavor or convenience.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast, winter vegetables (such as Brussels sprouts, carrots, and sweet potatoes), quinoa, and a homemade vinaigrette dressing. The chicken breast provides a lean source of protein, while the winter vegetables add natural sweetness and fiber. The quinoa provides a complex carbohydrate source, making this recipe a balanced and nutritious meal option. When selecting ingredients, choose fresh and organic options whenever possible. For the chicken, opt for boneless, skinless breast or thighs. For the winter vegetables, choose a variety of colors to ensure a range of nutrients. You can also customize this recipe by swapping out ingredients based on your family's preferences. For example, you can use different types of protein, such as turkey or tofu, or add other vegetables like broccoli or bell peppers.
How to Make high protein chicken and winter vegetables meal prep bowls for busy families
Preheat the oven to 400°F (200°C). This will ensure that the chicken and vegetables cook evenly and quickly.
Season the chicken breast with salt, pepper, and your favorite herbs. Place the chicken on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until cooked through.
Toss the winter vegetables with olive oil, salt, and pepper. Spread the vegetables on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
Rinse the quinoa and cook according to package instructions. Typically, quinoa is cooked with a 2:1 water-to-quinoa ratio. Bring the water to a boil, add the quinoa, cover, and reduce heat to low. Simmer for 15-20 minutes, or until the quinoa is tender and fluffy.
Whisk together the vinaigrette ingredients, including olive oil, apple cider vinegar, Dijon mustard, and honey. Season with salt and pepper to taste.
Divide the cooked quinoa, roasted vegetables, and sliced chicken among bowls. Drizzle with the vinaigrette and serve immediately.
Tips for Perfect Results
Choose fresh and organic ingredients whenever possible to ensure the best flavor and nutrition.
Cook the chicken until it reaches an internal temperature of 165°F (74°C). Overcooking can make the chicken dry and tough.
Roasting the vegetables at high heat helps to bring out their natural sweetness and adds a nice caramelized flavor.
After cooking the quinoa, let it rest for 5 minutes before fluffing with a fork. This helps the quinoa to steam and become fluffy.
Choose a variety of colorful winter vegetables to ensure a range of nutrients and flavors.
Prepare the recipe in advance and refrigerate or freeze for later use. This makes it a convenient and healthy meal option for busy families.
Common Mistakes to Avoid
-
Overcooking the Chicken: Overcooking the chicken can make it dry and tough. Make sure to cook the chicken until it reaches an internal temperature of 165°F (74°C).
Fix: Use a meat thermometer to ensure the chicken is cooked to a safe internal temperature. Let the chicken rest for 5 minutes before slicing to help retain moisture.
-
Not Roasting the Vegetables at High Heat: Roasting the vegetables at low heat can result in a lack of caramelization and flavor. Make sure to roast the vegetables at high heat to bring out their natural sweetness.
Fix: Increase the oven temperature to 425°F (220°C) and roast the vegetables for 20-25 minutes, or until tender and lightly browned.
-
Not Letting the Quinoa Rest: Not letting the quinoa rest can result in a quinoa that is sticky and clumpy. Make sure to let the quinoa rest for 5 minutes before fluffing with a fork.
Fix: After cooking the quinoa, let it rest for 5 minutes before fluffing with a fork. This helps the quinoa to steam and become fluffy.
-
Not Using a Variety of Vegetables: Using only one type of vegetable can result in a lack of nutrients and flavor. Make sure to choose a variety of colorful winter vegetables to ensure a range of nutrients and flavors.
Fix: Choose a variety of colorful winter vegetables, such as Brussels sprouts, carrots, and sweet potatoes, to ensure a range of nutrients and flavors.
Variations & Substitutions
Replace the chicken with roasted tofu or tempeh for a vegetarian option. You can also add other protein sources, such as beans or lentils, for added nutrition.
Replace the quinoa with gluten-free grains, such as brown rice or cauliflower rice, for a gluten-free option. You can also use gluten-free soy sauce or tamari for added flavor.
Replace the cheese with dairy-free alternatives, such as vegan cheese or nutritional yeast, for a dairy-free option. You can also use dairy-free yogurt or milk for added creaminess.
Add diced jalapenos or red pepper flakes to the vinaigrette for a spicy kick. You can also add other spicy ingredients, such as sriracha or hot sauce, for added heat.
Add Kalamata olives, artichoke hearts, and feta cheese to the quinoa for a Mediterranean-inspired option. You can also add other Mediterranean ingredients, such as sun-dried tomatoes or roasted red peppers, for added flavor.
Add curry powder, cumin, and coriander to the vinaigrette for an Indian-inspired option. You can also add other Indian-inspired ingredients, such as roasted cauliflower or chickpeas, for added flavor.
Storage & Make-Ahead
Store the cooked chicken, quinoa, and vegetables at room temperature for up to 2 hours. Make sure to keep the ingredients separate and covered to prevent contamination.
Store the cooked chicken, quinoa, and vegetables in the refrigerator for up to 3 days. Make sure to keep the ingredients separate and covered to prevent contamination. Reheat the ingredients to an internal temperature of 165°F (74°C) before serving.
Store the cooked chicken, quinoa, and vegetables in the freezer for up to 2 months. Make sure to keep the ingredients separate and covered to prevent contamination. Reheat the ingredients to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe gluten-free?
Yes! This recipe is gluten-free, as long as you use gluten-free soy sauce or tamari. You can also replace the quinoa with gluten-free grains, such as brown rice or cauliflower rice, for added nutrition.
Can I use different types of protein?
Yes! You can use different types of protein, such as turkey, tofu, or tempeh, in place of the chicken. Just make sure to adjust the cooking time and temperature accordingly.
Is this recipe suitable for meal prep?
Yes! This recipe is perfect for meal prep, as it can be made in advance and refrigerated or frozen for later use. Just make sure to reheat the ingredients to an internal temperature of 165°F (74°C) before serving.
Can I customize this recipe?
Yes! You can customize this recipe to suit your tastes and dietary needs. Feel free to add or substitute different ingredients, such as vegetables, herbs, or spices, to create a unique flavor profile.
Is this recipe suitable for a crowd?
Yes! This recipe is perfect for a crowd, as it makes a large batch of chicken, quinoa, and vegetables. Just make sure to adjust the ingredient quantities accordingly and cook the ingredients in batches if necessary.
Can I make this recipe in a slow cooker?
Yes! You can make this recipe in a slow cooker, but you'll need to adjust the cooking time and temperature accordingly. Cook the chicken, quinoa, and vegetables on low for 6-8 hours or on high for 3-4 hours.
Is this recipe kid-friendly?
Yes! This recipe is kid-friendly, as it's easy to customize and makes a large batch of chicken, quinoa, and vegetables. Just make sure to cut the ingredients into bite-sized pieces and serve with a variety of dipping sauces.
high protein chicken and winter vegetables meal prep bowls for busy families
Ingredients
- 1 1/2 pounds boneless, skinless chicken breast, cut into 1-inch pieces
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 medium Brussels sprouts, trimmed and halved
- 1 large sweet potato, peeled and chopped
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons chicken broth
Instructions
- Preheat the oven. Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper or aluminum foil.
- Prepare the vegetables. Peel and chop the carrots, Brussels sprouts, and sweet potato into bite-sized pieces.
- Season the chicken. In a large bowl, whisk together the olive oil, thyme, salt, and pepper. Add the chicken breast pieces and toss to coat.
- Roast the chicken and vegetables. Arrange the chicken and vegetables in a single layer on the prepared baking sheet. Roast in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
- Prepare the meal prep bowls. Divide the roasted chicken and vegetables among 4-6 meal prep bowls. Add a tablespoon of chicken broth to each bowl.
- Refrigerate or freeze the meal prep bowls. Cover the bowls with plastic wrap or aluminum foil and refrigerate for up to 3 days or freeze for up to 2 months.
- Reheat the meal prep bowls. To reheat, microwave the bowl for 2-3 minutes, or until the chicken and vegetables are heated through.
- Serve and enjoy. Serve the meal prep bowls hot, garnished with fresh herbs if desired.
Recipe Notes
- Storage tip: Store the meal prep bowls in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months.
- Make ahead: Prepare the chicken and vegetables up to a day in advance and store them in separate containers in the refrigerator.
- Substitution: Swap the sweet potato for a regular potato or a different root vegetable, such as parsnips or turnips.
- Pro tip: Use leftover roasted chicken and vegetables to make a delicious chicken salad or soup.
