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A close-up of a healthy lemon garlic chicken meal prep bowl with quinoa, asparagus, and a creamy sauce.

Healthy Lemon Garlic Chicken Meal Prep Bowls

These healthy lemon garlic chicken meal prep bowls are a quick and nutritious option for busy parents and health-conscious individuals. They are gluten-free and can be adapted for a diabetic-friendly lifestyle.
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Prep Time 15 minutes
Cook Time 25 minutes
Marinating Time 10 minutes
Total Time 50 minutes
Servings: 4 bowls
Course: Main Course
Cuisine: American
Calories: 470
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Lemon Pepper Chicken
  • 1/2 lemon zest
  • 1/4 cup lemon juice about 1 1/2 lemons
  • 1 Tablespoon olive oil
  • 1 1/2 teaspoons black pepper
  • 2 teaspoons minced garlic
  • 3/4 teaspoon onion powder
  • 1 teaspoon dried thyme
  • 1/2 teaspoon paprika
  • 1 teaspoon salt
  • 1/4 cup plain Greek yogurt or dairy-free yogurt
  • 1 teaspoon honey
  • 1 teaspoon dijon mustard
  • 1 1/2 pounds boneless skinless chicken breast cut into bite-sized pieces
  • 1 Tablespoon avocado oil
Bowls
  • 1 Tablespoon avocado oil for sautéing veggies
  • 1 bunch asparagus stems cut off, about 2 cups
  • 1 1/2 cups sugar snap peas
  • 4-6 medium radishes thinly sliced
  • to taste salt & pepper
  • 2 cups cooked quinoa or rice if preferred
  • for garnish fresh thyme or fresh basil
Creamy Lemon Pepper Sauce
  • 1/4 cup set-aside sauce from above
  • 1 Tablespoon water optional: to thin if needed

Equipment

  • Non-stick skillet

Method
 

  1. In a large bowl, whisk together the lemon zest, lemon juice, olive oil, black pepper, garlic powder, onion powder, thyme, paprika, and salt. Whisk in the yogurt, dijon mustard, and honey. Set aside 1/4 cup of the sauce.
  2. Toss the cubed chicken in the marinade and let it sit for at least 5-10 minutes while you prep other ingredients (or it can be marinated overnight).
  3. Heat a skillet over medium-high heat with the avocado oil.
  4. Cook the chicken for about 4-5 minutes per side, or until golden brown and fully cooked.
  5. Remove from heat and keep warm, set aside.
  6. In the same skillet, add the asparagus and snap peas, sauté for 8-10 minutes until vibrant and tender-crisp and they begin to blister.
  7. Optional: add in the sliced radishes and sauté for another 1-2 minutes (or just serve them raw, your choice!).
  8. Remove from heat, season the veggies with salt and pepper to taste.
  9. Assemble each bowl with cooked quinoa, lemon pepper chicken, sautéed veggies, a drizzle of the creamy lemon pepper sauce, and garnish with fresh herbs.

Nutrition

Calories: 470kcalCarbohydrates: 29gProtein: 46gFat: 18gSaturated Fat: 3gCholesterol: 103mgSodium: 702mgPotassium: 1059mgFiber: 5gSugar: 5gVitamin A: 918IUVitamin C: 27mgCalcium: 87mgIron: 5mg

Notes

Make the sauce the night before, and let the chicken marinate in the fridge for up to 24 hours for bolder flavor and juicier chicken. Remember to set aside 1/4 cup of the sauce before marinating. Ensure the pan and oil are hot before adding chicken for crispiness. Add more water to the sauce as needed for a thinner consistency. Store leftovers in separate airtight containers for up to 4 days. Chicken and quinoa can be frozen for up to 3 months. Reheat in the microwave, stovetop, or air fryer.

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