High-Protein Chicken & Roasted Veggie Bowl

Ingredients

• 600g (about 1.3 lbs) boneless, skinless chicken breast, cubed
• 2 medium zucchini, chopped into half-moons
• 1 large red bell pepper, diced
• 1 cup cherry tomatoes, halved
• 1 medium red onion, cut into wedges
• 2 cups cooked brown rice or quinoa (about 1 cup dry)
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• ½ teaspoon cumin
• Salt and black pepper to taste
• Juice of 1 lemon
• 3 tablespoons plain Greek yogurt (full-fat or 2%)
• 1 tablespoon tahini
• 1 small clove garlic, minced
• Fresh parsley or cilantro to serve

Instructions

1. 1

   Get Your Oven Going

   Preheat your oven to 220°C (425°F) and line a large baking sheet with parchment paper. Using a high heat here is key—it's what gets you those slightly caramelized edges on the veggies instead of a soggy mess. Trust me on this one.

2. 2

   Season the Chicken

   Toss the cubed chicken breast in 1 tablespoon of the olive oil, smoked paprika, garlic powder, cumin, a good pinch of salt, and plenty of black pepper. Spread it on one half of your prepared baking sheet in a single layer. Don't crowd it—if the pieces are too close together they'll steam instead of roast, and you lose all that texture.

3. 3

   Prep and Season the Veggies

   In the same bowl you used for the chicken (fewer dishes—always a win), toss the zucchini, bell pepper, cherry tomatoes, and red onion wedges with the remaining tablespoon of olive oil, salt, and pepper. Spread them on the other half of the baking sheet. If your pan feels crowded, use a second one rather than piling everything up.

4. 4

   Roast Everything Together

   Slide the pan into the oven and roast for 25–30 minutes. Around the 15-minute mark, give the vegetables a quick toss and flip the chicken pieces over. You're looking for the chicken to hit an internal temperature of 74°C (165°F) and the veggies to have some golden-brown edges. Squeeze the lemon juice over everything in the last 2 minutes of cooking.

   

5. 5

   Whip Up the Yogurt-Tahini Drizzle

   While the oven works, stir together the Greek yogurt, tahini, minced garlic, a pinch of salt, and 1–2 tablespoons of water until it's pourable. This takes literally 90 seconds and it completely transforms the bowl. It adds creaminess and a good hit of extra protein—something I always look for when building high-protein recipes for weight loss.

6. 6

   Build Your Bowls

   Divide the cooked brown rice or quinoa evenly between four bowls (about ½ cup cooked per serving). Top with the roasted chicken and vegetables, then drizzle generously with the yogurt-tahini sauce. Finish with fresh parsley or cilantro. Eat right away, or pack it up for tomorrow—this one holds up great.

Substitution Ideas

Storage Tips

Store portions in airtight containers in the fridge for up to 4 days—keep the yogurt-tahini drizzle in a separate small container so it doesn't make the rice soggy. Reheat the chicken and veggies in the microwave for 2 minutes on medium-high, or in a dry skillet over medium heat for 3–4 minutes if you want to bring back some of that roasted texture. The sauce is best cold or at room temperature, so just drizzle it on after reheating. This meal does not freeze well due to the zucchini and tomatoes going mushy, so stick to the fridge for this one.