Chicken & Roasted Veggie Grain Bowls (Best Lunch Prep Meals, Done in 45 Minutes)

Ingredients

• 2 large chicken breasts (about 600g total), sliced into strips
• 1 cup dry farro or brown rice (about 200g)
• 1 medium zucchini, chopped into 1-inch pieces
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1 can (400g) chickpeas, drained and rinsed
• 3 tablespoons olive oil, divided
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon cumin
• Salt and black pepper to taste
• 2 cups baby spinach or arugula
• 1/4 cup crumbled feta cheese
• Juice of 1 lemon
• 2 tablespoons tahini (for drizzling)

Instructions

1. 1

   Get Your Grain Going First

   Cook your farro or brown rice according to package instructions—this usually takes 25-30 minutes, so start it before anything else. A 2:1 water-to-grain ratio works for most. While it cooks, you've got time to prep everything else. (This is the move that saves you the most time, honestly.)

2. 2

   Roast the Veggies at High Heat

   Preheat your oven to 220°C (425°F). Spread the zucchini, bell pepper, cherry tomatoes, and drained chickpeas on a large baking sheet in a single layer—don't crowd them or they'll steam instead of roast. Drizzle with 2 tablespoons of olive oil, season with salt, pepper, and half the smoked paprika. Roast for 20-25 minutes, flipping once halfway through, until edges are golden.

3. 3

   Season and Cook the Chicken

   While the veggies roast, toss your chicken strips with the remaining tablespoon of olive oil, garlic powder, cumin, the rest of the smoked paprika, salt, and pepper. Heat a skillet over medium-high heat and cook the chicken for 5-6 minutes per side until cooked through and slightly caramelized on the edges. Let it rest for 3-4 minutes before you touch it—this keeps it juicy.

   

4. 4

   Make Your Quick Tahini Drizzle

   Whisk together the tahini with lemon juice and 2-3 tablespoons of water until it's pourable. It'll look like it's seizing up at first—just keep whisking and add water a little at a time. Season with a pinch of salt. This is the detail that takes these bowls from 'fine' to 'actually exciting to eat at noon on a Wednesday.'

5. 5

   Build and Portion Your Bowls

   Divide the cooked grain evenly between four meal prep containers. Top each with a handful of spinach or arugula, a quarter of the roasted veggie and chickpea mix, and a portion of the sliced chicken. Add a tablespoon of crumbled feta per bowl. Keep the tahini drizzle in a separate small container for each so the greens don't go soggy by day three.

Substitution Ideas

Storage Tips

These bowls keep well in the fridge for up to 4 days in airtight containers—I'd say day 2 and day 3 are actually the sweet spot flavor-wise once everything melds together. Store the tahini drizzle separately in small containers or even zip-lock bags. The chicken can also be frozen (without the greens and drizzle) for up to 2 months if you want to get further ahead. When reheating, pop the grain and chicken in the microwave for 90 seconds, then add the fresh greens and tahini cold—it keeps the textures much better than heating the whole thing at once.