Sheet Pan Lemon Herb Chicken and Veggie Bowls
Recipe Introduction
Ever stare blankly into the fridge at 7 pm, thinking, "What on earth am I going to cook?" If you do, I've got you covered! This Healthy meal prep idea will be your new best friend.
Think sunshine and flavour.
Quick Hook: Lemon Herb Chicken, sorted!
This Sheet Pan Lemon Herb Chicken and Veggie Meal Prep Bowls recipe is all about deliciousness and ease. The stars of the show are the lemon and herbs.
This Healthy meal prep idea makes meal times simple.
Overview of Sheet Pan Meal Prep
This is inspired by sunshine flavours. This Mediterranean influenced meal is a fantastic Healthy meal prep idea . It comes together on one sheet pan, meaning minimal washing up.
It's easy and takes about 45 minutes. This will yield 4 generous servings.
Why You'll Love This Healthy Meal Prep Idea
This Healthy meal prep idea is packed with protein and vitamins. It is super flexible too. It's perfect for those busy weeknights, or when you fancy some Healthy meal prep bowls .
It's also great for lunch boxes. Honestly, you'll be thanking me later.
Right then, what makes this special? The magic is in the marinade . It uses simple fresh ingredients. The lemon and herbs really elevate the flavour.
It's so easy to adapt to what you like. Vegetarian Sandwich Meal Prep or a quick Meal Prep Pesto Pasta option are also doable, Just sub the chicken for pesto, or even throw some halloumi on the sheet.
Here are a couple of ideas, Pesto Veggie Wrap or something else, it's adaptable! I was always trying to find recipes to feed my family but kept the Mediterranean diet meal prep in mind.
Also, if you want it gluten-free meal prep ideas ensure that the ingredients are wheat free.
Next up, we'll dive into what you'll need to make these beauties. Spoiler alert: it's all very straightforward!
Okay, so let's dive into what you'll need to make these awesome Sheet Pan Lemon Herb Chicken and Veggie Meal Prep Bowls. Honestly, it's all pretty straightforward. Anyone can whip this up.
Ingredients & Equipment: Your Arsenal of Deliciousness
Let's break down what you need to make these Healthy meal prep bowls . This recipe is so simple, even I can’t mess it up!
Main Ingredients
- Chicken Breasts: 1.5 lbs (680g) , cut into 1 inch cubes. Look for chicken that's nice and pink. Avoid anything pale or slimy. Fresh is best, you know?
- Bell Peppers: 1 large red, 1 large yellow, sliced. The brighter, the better! They should feel firm.
- Red Onion: 1 large, sliced.
- Zucchini: 2 medium, sliced into half moons. These should be firm to the touch.
- Olive Oil: 2 tablespoons . Extra virgin is my go-to.
- Lemon Juice: 2 tablespoons . Freshly squeezed is always better than bottled.
- Garlic: 2 cloves , minced. Honestly, go wild if you love garlic.
- Italian Herbs: 1 tablespoon dried.
- Salt: 1 teaspoon .
- Black Pepper: 1/2 teaspoon .
- Red Pepper Flakes: 1/4 teaspoon (optional, for a little kick).
- Cooked Quinoa/Brown Rice: 4 cups .
- Optional Toppings: Fresh parsley, crumbled feta, avocado, Greek yogurt.
Want to make a Vegetarian Sandwich Meal Prep , or a Meal Prep Pesto Pasta ? Use the same veggies and swap the chicken for chickpeas.
If you are after a Pesto Veggie Wrap , just dice everything and add to a tortilla.
Seasoning Notes
Italian herbs are key. They give that classic Mediterranean diet meal prep vibe. For easy weeknight dinners , this is a lifesaver! Don't have Italian herbs? Mix dried oregano, basil, and thyme.
Boom! A little lemon zest in the marinade will boost the flavour. Don't be shy.
Equipment Needed
- Large Baking Sheet. Seriously, make sure it's big enough so the veggies aren't crowded.
- Parchment Paper (optional, but saves on washing up).
- Large Bowl.
- 4 Meal Prep Containers.
No fancy equipment needed. A sheet pan is essential for sheet pan meal prep , but if you don't have one, you can use a large baking dish.
See? Easy peasy. Thinking about Chicken meal prep recipes ? This same method works perfectly with thighs instead of breasts.
Looking for High protein meal prep ? Add extra chicken or some beans! For gluten-free meal prep ideas , just make sure your quinoa or rice is certified gluten-free.
Sheet Pan Lemon Herb Chicken and Veggie Meal Prep Bowls
Tired of sad desk lunches? Honestly, me too! That's why I'm obsessed with these Sheet Pan Lemon Herb Chicken and Veggie Meal Prep Bowls.
They're packed with flavour, good for you, and super easy to throw together. Think sunshine in a bowl, ready in under an hour! Plus, it is a Healthy meal prep idea I had to share!
Prep Like a Pro
Essential mise en place : Chop all your veggies and cube the chicken. Have everything ready to go! It’s all about speed.
Time saving organization tips : Pre-chop your veggies on Sunday to save time during the week! You can also measure out your spices in advance.
Safety reminders : Always wash your hands before handling raw chicken. And make sure to cook the chicken to 165° F ( 74° C) to avoid any nasties.
Roast to Perfection: step-by-step
- Preheat your oven to 400° F ( 200° C) . Line a baking sheet with parchment paper for easy cleanup.
- Toss 1.5 lbs cubed chicken, 1 sliced red bell pepper, 1 sliced yellow bell pepper, 1 sliced red onion, and 2 sliced zucchini in a large bowl.
- Whisk together 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 minced cloves garlic, 1 tablespoon dried Italian herbs, 1 teaspoon salt, 1/2 teaspoon black pepper, and 1/4 teaspoon red pepper flakes (optional).
- Pour the marinade over the chicken and veggies. Toss until everything is evenly coated.
- Spread on the baking sheet in a single layer. Don't overcrowd!
- Roast for 25- 30 minutes , or until the chicken is cooked through and the vegetables are tender crisp. Stir halfway.
- Divide 4 cups cooked quinoa or brown rice among 4 meal prep containers.
- Top each bowl with the roasted chicken and vegetables. Let cool before storing.
Unlock the Secrets
Pro Tip 1 : Don't overcrowd the pan! This is key for getting those roasted veggies. If you overcrowd it steams instead, I learned that the hard way.
Pro Tip 2 : Want a Mediterranean vibe? Toss in some Kalamata olives and feta. Mediterranean diet meal prep ? Sorted!
Common mistakes to avoid : Overcooking the chicken! Nobody likes dry chicken. Use a meat thermometer, trust me.
Meal prepping doesn't have to be a drag. This healthy meal prep idea uses simple ingredients. These bowls are customisable, and perfect for busy weeknights.
This recipe can also be a Chicken meal prep recipe when you swap the chicken. These are easily customisable, you can easily build up on Healthy meal prep bowls to enjoy at home or work.
You can also have gluten-free meal prep ideas by swapping for rice if you don't fancy. Alternatively, try a Pesto Veggie Wrap .
Give it a go!
Recipe Notes
Let's dive into some important notes for these Sheet Pan Lemon Herb Chicken and Veggie Meal Prep Bowls. These tips will help you nail this recipe every time, turning it into your next go-to healthy meal prep idea .
Serving it Up Just Right
Okay, so you've roasted your chicken and veggies. Now what? Time for the fun part plating! Think colourful and inviting.
I like to arrange the chicken and veggies nicely on top of the quinoa or brown rice. A little sprinkle of fresh parsley always makes it look extra fancy, even though it took, like, zero effort.
You could also crumble some feta on top for that salty tang. For drinks, I reckon a glass of iced tea or even just some sparkling water with a lemon slice would be spot on.
Maybe some hummus and pita on the side? It will turn it in a proper Mediterranean diet meal prep.
Storing Like a Pro
Storage is key for meal prep, right? Once the bowls have cooled completely this is crucial to avoid soggy bowls pop them into airtight containers.
They'll happily sit in the fridge for up to four days. Honestly, they probably could last longer, but I'd rather not risk it, you know? Freezing isn't really ideal for this one.
The veggies might get a bit mushy when thawed. Reheating? Simple! Just microwave for a few minutes until everything is heated through.
Mix it Up, Buttercup!
Fancy a change? You can try some gluten-free meal prep ideas , instead of using Quinoa, you may want to use cauliflower rice, is just as good! What about vegetarian? Ditch the chicken and add chickpeas or halloumi cheese for a Vegetarian Sandwich Meal Prep vibe.
Or if you want something fresh try the Pesto Veggie Wrap! Seasonal swaps are ace too! In autumn, try using butternut squash instead of zucchini.
This recipe can be so good at any time!
Nutrition Nuggets
Alright, let's talk about the good stuff! Each of these bowls is packed with protein from the chicken, fiber from the veggies and quinoa, and healthy fats from the olive oil.
We are talking about some Healthy meal prep bowls! Honestly, it's a winning combo for keeping you full and energized.
It's a pretty well rounded high protein meal prep option, clocking in around 40 grams of protein per bowl. I will be making these Sheet pan meal prep very often.
So, there you have it! A super easy and seriously delicious meal prep recipe. Don't be afraid to experiment with the variations and make it your own.
Now go on, get prepping, and enjoy those stress free lunches and Easy weeknight dinners!
Frequently Asked Questions
How long will this healthy meal prep idea actually last in the fridge? I don't want any dodgy chicken!
These Sheet Pan Lemon Herb Chicken and Veggie Meal Prep Bowls will happily last for up to 4 days in the refrigerator when stored in airtight containers. Make sure to let them cool completely before sealing them up; otherwise, you'll get condensation, and nobody wants soggy veggies!
If you're concerned, give the chicken a sniff before reheating when in doubt, throw it out!
Can I freeze these meal prep bowls? I'm a bit of a meal prep superhero and like to plan way ahead.
While you can freeze these, the texture of the vegetables might change a bit they can get a little softer once thawed. To freeze, make sure everything is completely cool, and then pack them into freezer safe containers. They should be good for up to 2-3 months.
When you're ready to eat, thaw them overnight in the fridge and reheat thoroughly. The chicken should be fine, but expect the veggies to lose some of their crispness.
I'm trying to cut carbs what are some good swaps for the quinoa or brown rice in this healthy meal prep idea?
Absolutely! If you're watching your carb intake, you can easily swap out the quinoa or brown rice. Cauliflower rice is a fantastic low-carb option, or you could use a bed of leafy greens like spinach or kale for an even lighter meal. You could also try spiralized zucchini noodles for a fun, veggie packed base!
My oven runs a bit hot how do I prevent my veggies from getting burnt while roasting the chicken?
Ah, the dreaded burnt veggie! If your oven tends to run hot, there are a few tricks. First, make sure your oven is properly calibrated. Second, you can lower the oven temperature by 25 degrees and roast for a slightly longer time. Also, ensure the vegetables and chicken are spread in a single layer on the baking sheet.
If all else fails, you can add the veggies to the pan a little later than the chicken so they won't overcook.
Is there a way to make this meal prep ahead of time so all I have to do is throw it in the oven?
Yes! You can definitely prep the chicken and veggies ahead of time. Combine the chicken, vegetables, and marinade in a large zip-top bag or container and store it in the refrigerator for up to 24 hours. When you're ready to cook, simply spread the mixture on a baking sheet and roast as directed.
This makes weeknight dinners a breeze almost as easy as ordering takeaway, but way healthier!
I'm not a fan of Italian herbs what other seasonings work well with this chicken and veggie sheet pan recipe?
No worries, variety is the spice of life! You can swap the Italian herbs for a variety of other flavor profiles. A mix of smoked paprika, garlic powder, and onion powder creates a delicious smoky flavor. For a brighter, more zesty option, try lemon pepper seasoning or a combination of dried dill and parsley.
Or, go for a bit of a kick with Cajun seasoning!
Sheet Pan Lemon Herb Chicken And Veggie Bowls
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 475 |
|---|---|
| Fat | 15g |
| Fiber | 5g |
