Power-Packed Chicken & Greek Yogurt Meal Prep Bowls
High-protein meal prep bowls with 42g protein per serving. Grilled chicken, Greek yogurt sauce, quinoa & roasted veggies. Easy 4-day meal prep.
Ingredients
- 2 lbs boneless, skinless chicken breasts
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp dried oregano
- salt and black pepper to taste
- 2 cups uncooked quinoa
- 4 cups low-sodium chicken broth
- 2 medium zucchini, cut into 1-inch chunks
- 2 cups cherry tomatoes, halved
- 1 large red bell pepper, diced
- 1 cup plain nonfat Greek yogurt
- 3 tbsp fresh lemon juice
- 2 cloves garlic, minced
- 3 tbsp fresh dill, chopped
- 2 tbsp chopped fresh chives
- 1 tsp Dijon mustard
- 4 cups fresh baby spinach
Instructions
- 1
Pat the chicken breasts dry with paper towels and season both sides generously with garlic powder, smoked paprika, dried oregano, salt, and black pepper.
- 2
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
- 3
Place the seasoned chicken breasts into the hot skillet and sear for 6-7 minutes per side, until the internal temperature reaches 165°F when measured with a meat thermometer.
- 4
Transfer the cooked chicken to a cutting board and let rest for 5 minutes, then slice into bite-sized pieces.
- 5
Rinse the quinoa under cold water in a fine-mesh strainer to remove any bitter coating.
- 6
Bring the chicken broth to a boil in a medium saucepan over medium-high heat, then stir in the rinsed quinoa and reduce heat to low.
- 7
Simmer the quinoa covered for 15 minutes, until all liquid is absorbed and the grains are tender with a visible spiral tail.
- 8
While the quinoa cooks, toss the zucchini chunks, cherry tomatoes, and red bell pepper with the remaining 1 tablespoon of olive oil, salt, and pepper.
- 9
Spread the vegetables on a baking sheet in a single layer and roast at 425°F for 18-20 minutes, stirring halfway through, until caramelized at the edges.
- 10
Whisk together the Greek yogurt, fresh lemon juice, minced garlic, fresh dill, fresh chives, and Dijon mustard in a small bowl until smooth and creamy, seasoning with salt and pepper to taste.
- 11
Divide the cooked quinoa evenly among four meal prep containers, creating a base layer.
- 12
Layer the fresh baby spinach on top of the quinoa in each container, then distribute the sliced chicken breast evenly across the four bowls.
- 13
Top each bowl with the roasted vegetables, dividing them equally.
- 14
Drizzle approximately 3 tablespoons of the Greek yogurt herb sauce over each bowl.
- 15
Cover the containers and refrigerate for up to 4 days, stirring the sauce into the bowl just before eating for best flavor distribution.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| plain nonfat Greek yogurt | 2% Greek yogurt or plain Icelandic skyr | Increases creaminess and richness without sacrificing protein content; both deliver 15-20g protein per cup. |
| quinoa | brown rice or farro | Brown rice and farro are equally accessible and offer similar carb-to-protein ratios; farro adds a pleasant chewy texture. |
| fresh dill and chives | fresh basil and cilantro | Swaps herbaceous profile while keeping the sauce bright and flavorful without adding calories. |
| boneless, skinless chicken breasts | boneless, skinless chicken thighs or ground turkey breast | Thighs offer more moisture and flavor for similar protein; ground turkey provides convenience and slightly higher protein density per ounce. |
| zucchini and cherry tomatoes | broccoli florets and roasted Brussels sprouts | Both are fiber-rich, nutrient-dense vegetables that roast beautifully and add substantial volume for satiety. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 545 |
| Total Fat | 14g |
| Saturated Fat | 3g |
| Cholesterol | 95mg |
| Sodium | 520mg |
| Carbohydrates | 55g |
| Fiber | 9g |
| Sugar | 7g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
