5 from 12 votes
Meal Prep Grilled Chicken Grain Bowls
Meal Prep Grilled Chicken Grain Bowls feature marinated boneless chicken breasts grilled and served over cooked quinoa with grilled zucchini, red onion, and bell pepper. The bowl is often topped with optional crumbled feta, avocado, and chopped basil, creating a balanced meal with protein, vegetables, and grains suitable for preparing ahead and enjoying throughout the week.
Prep Time
15 mins
Cook Time
16 mins
Total Time
31 mins
Servings:
8
Calories:
392 kcal
Course:
Lunch
Cuisine:
American
Ingredients
- 6 chicken breast boneless skinless, pounded to ½ inch
- 2 cups quinoa cooked
- 2 zucchini sliced
- 1 onion red, sliced
- 2 bell pepper sliced
- 1 tablespoon feta cheese finely crumbled, optional
- ¼ avocado optional
- 2 tablespoon basil roughly chopped, optional
Marinade
- ¾ cup olive oil
- ¼ cup tamari or soy sauce
- 2-3 tablespoon lemon juice fresh
- 3 teaspoon grainy mustard
- 1 teaspoon garlic chopped
- 2 tablespoon honey
- ¼ teaspoon black pepper
Instructions
- Trim the chicken of fat and pound to about ½ inch thickness.
- Prepare marinade by whisking all marinade ingredients together. Reserve ¼ cup of marinade for drizzling on finished grain bowls. Put chicken and marinade into a Rubbermaid Brilliance container and marinate for at least four hours or overnight.
- When ready to grill, preheat grill to medium-high heat. Grease the clean grates with a paper towel dipped in olive oil. Cook chicken for about 8-10 minutes per side or until meat thermometer registers 165 degrees F. Put on a plate and cover with foil. Let chicken rest a few minutes before slicing.
- Drizzle vegetables with olive oil and salt and pepper to taste. Cook over medium-high heat for about 12-15 minutes or until cooked through.
- Assemble the grain bowls. Put ½ - 1 cup of cooked quinoa in bottom of container. Add roasted vegetables and one chicken breast on top. Drizzle with a bit of remaining (clean) reserved marinade and top with feta and fresh basil. They are also delicious with balsamic dressing.
- Store in fridge for the week. Add sliced avocado right before serving.
Cup of Yum
Notes
- Marinate chicken for at least 4 hours or overnight to maximize flavor and tenderness.
- Rest chicken after grilling before slicing to retain juices.
- Grill vegetables until cooked through but still slightly firm for good texture.
- Reserve a portion of the marinade before marinating to drizzle on finished bowls safely.
- Optional toppings like feta and basil complement the savory flavors, but can be omitted for simplicity.
- These grain bowls scale well as meal prep for multiple days.
Nutrition Information
Calories
392kcal
(20%)
Carbohydrates
20g
(7%)
Protein
22g
(44%)
Fat
25g
(38%)
Saturated Fat
3g
(15%)
Cholesterol
56mg
(19%)
Sodium
558mg
(23%)
Potassium
649mg
(14%)
Fiber
3g
(12%)
Sugar
8g
(16%)
Vitamin A
1075IU
(22%)
Vitamin C
51mg
(57%)
Calcium
37mg
(4%)
Iron
1.7mg
(9%)
Nutrition Facts
Serving: 8 Serving
Amount Per Serving
Calories 392
% Daily Value*
| Calories | 392kcal | 20% |
| Carbohydrates | 20g | 7% |
| Protein | 22g | 44% |
| Fat | 25g | 38% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 56mg | 19% |
| Sodium | 558mg | 23% |
| Potassium | 649mg | 14% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
| Vitamin A | 1075IU | 22% |
| Vitamin C | 51mg | 57% |
| Calcium | 37mg | 4% |
| Iron | 1.7mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.