Grilled Chicken Meal Prep Bowl with Quinoa and Roasted Vegetables

By AislePrompt Editorial · Published 2026-08-03 · Updated 2026-08-03

A balanced high-protein grilled chicken bowl featuring fluffy quinoa, roasted seasonal vegetables, and a zesty lemon-tahini dressing, perfect for meal prep. This meal-prep recipe (high protein), ready in about 50 minutes, pairs boneless skinless chicken breasts, dry quinoa, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 550 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 16 oz boneless skinless chicken breasts
• 1 cup dry quinoa
• 2 cups water
• 1 medium (about 7 oz) zucchini
• 1 medium (about 6 oz) red bell pepper
• 1 small (about 4 oz) red onion
• 3 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp, divided salt
• 1/2 tsp, divided black pepper
• 2 tbsp lemon juice
• 2 tbsp tahini
• 1, minced garlic clove
• 2-3 tbsp water (for dressing)
• 2 tbsp, chopped fresh parsley

The instant-read thermometer we’d check this chicken with → Best Instant-Read Thermometers for 2026: Fast, Accurate Picks Under $100

Instructions

1. Step 1: Preheat oven to 425°F. Dice 1 medium zucchini into 1/2-inch cubes, 1 medium red bell pepper into 1/2-inch pieces, and 1 small red onion into similar size chunks. Toss the vegetables with 2 tbsp olive oil, 1/2 tsp salt, 1/4 tsp black pepper, 1 tsp ground cumin, and 1 tsp smoked paprika until evenly coated. Spread on a baking sheet and roast for 20 minutes, stirring halfway through, until tender and slightly caramelized.
2. Step 2: While vegetables roast, rinse 1 cup dry quinoa under cold water. Combine quinoa with 2 cups water and 1/2 tsp salt in a medium saucepan. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes until water is absorbed and quinoa is fluffy. Remove from heat and let stand covered for 5 minutes.
3. Step 3: Meanwhile, pat dry 16 oz boneless skinless chicken breasts and season both sides with 1/2 tsp salt and 1/4 tsp black pepper. Heat 1 tbsp olive oil in a grill pan over medium-high heat. Grill chicken for 5-6 minutes per side until internal temperature reaches 165°F and juices run clear. Remove from heat and let rest 5 minutes before slicing into 1/2-inch strips.
4. Step 4: To make the dressing, whisk together 2 tbsp tahini, 2 tbsp fresh lemon juice, 1 minced garlic clove, and 2 tbsp water in a small bowl. Add more water, up to 3 tbsp total, until the dressing is smooth and pourable. Season with a pinch of salt to taste.
5. Step 5: Assemble the bowls by dividing 1 1/2 cups cooked quinoa, half of the roasted vegetables, and half of the sliced grilled chicken between two meal prep containers or plates. Drizzle each serving with half of the lemon-tahini dressing and sprinkle with 1 tbsp chopped fresh parsley for brightness.