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Meal Prep Lemon Herb Chicken & Quinoa Bowl

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Total Time 30 minutes
Servings: 1 person
Calories: 510
Ingredients Method Notes

Ingredients
  

  • 1 large boneless skinless chicken thigh about 180g
  • 1/2 cup quinoa rinsed
  • 1 cup water or low-sodium chicken broth for quinoa
  • 1/2 cup cherry tomatoes halved
  • 1/3 cup cucumber diced
  • 2 tbsp red onion finely diced
  • Juice of half a lemon
  • 1 tsp olive oil for cooking chicken
  • 1/2 tsp dried oregano
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • For the dressing: 1 tsp olive oil 1 tsp lemon juice, pinch of dried dill, salt and pepper
  • Optional: a few kalamata olives or a tbsp of crumbled feta

Method
 

  1. Cook the quinoa: combine rinsed quinoa with water or broth in a small saucepan. Bring to a boil, reduce to low, cover, and simmer for 13–15 minutes until liquid is absorbed. Fluff with a fork and allow to cool completely.
  2. Season the chicken thigh with oregano, garlic powder, salt, pepper, and a squeeze of lemon juice.
  3. Heat olive oil in a skillet over medium-high heat. Cook the chicken thigh for 5–6 minutes per side until golden and cooked through to 165°F (74°C). Rest for 5 minutes before slicing.
  4. While the chicken rests, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and red onion.
  5. Mix the dressing ingredients together in a small jar or bowl.
  6. Once the chicken and quinoa have fully cooled, slice the chicken into thin strips.
  7. Layer into a meal prep container: quinoa as the base, sliced chicken on top, cherry tomatoes, cucumber, and red onion arranged alongside.
  8. Store the dressing separately in a small sealed container. Add just before eating.
  9. To serve: remove from the fridge, add the dressing, and eat cold or at room temperature.

Notes

Chicken thighs are the single best value protein cut for meal prep — they stay moist and tender after refrigerating and reheating, unlike chicken breast which can dry out. Buy a family pack, cook one thigh per meal prep container, and freeze the rest individually. Quinoa has a higher upfront cost than rice but provides significantly more protein and holds its texture far better after multiple days in the fridge, making it worth the extra cost specifically for meal prep.