5-Container Chicken & Roasted Veggie Lunch Prep Bowls

Ingredients

• 1.5 lbs (680g) boneless, skinless chicken thighs
• 2 cups cooked brown rice or farro (about 3/4 cup dry)
• 1 large zucchini, chopped into 1-inch pieces
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1 can (15oz) 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 (for serving fresh)
• Optional: 1/4 cup crumbled feta or tahini drizzle

Instructions

1. 1

   Get your oven hot and your grain going

   Preheat your oven to 425°F (220°C). While it heats up, start your brown rice or farro according to package directions—this usually takes 25-30 minutes, so it'll be done right around the time everything else is. If you've got leftover rice from earlier in the week, even better. Just use that and skip this entirely.

2. 2

   Season the chicken thighs

   Pat the chicken thighs dry with a paper towel—this matters more than people think, because moisture is what stops you getting any colour on the meat. In a small bowl, mix the smoked paprika, garlic powder, cumin, salt, and pepper. Rub the mix all over the chicken with about 1 tablespoon of the olive oil. Set aside while you deal with the vegetables.

3. 3

   Toss and spread the veggies

   On a large sheet pan (or two smaller ones—don't crowd them or they'll steam instead of roast), spread out the zucchini, bell pepper, cherry tomatoes, and drained chickpeas. Drizzle with the remaining 2 tablespoons of olive oil, season with a pinch of salt and pepper, and toss to coat. Push everything to the edges and place the chicken thighs in the centre of the pan.

4. 4

   Roast everything together

   Slide the pan into the oven and roast for 25-30 minutes. The chicken is done when it hits an internal temp of 165°F (74°C)—a $10 meat thermometer is honestly one of the best kitchen tools you can own. The veggies should be a little caramelised at the edges. If the tomatoes aren't blistering by minute 20, nudge the pan to a higher rack.

   

5. 5

   Slice the chicken and portion everything out

   Let the chicken rest for 5 minutes before slicing—this keeps the juices inside instead of all over your cutting board. Slice or chop into bite-sized pieces. Now grab your five airtight containers. Layer in roughly 1/2 cup of grain, a handful of roasted veggies and chickpeas, and a portion of sliced chicken. Leave the fresh spinach out of the containers for now (more on that in the storage tips).

6. 6

   Add toppings and close them up

   If you're using feta, crumble a tablespoon or so over each bowl now. If you prefer a tahini drizzle, either add it just before eating or pack it separately in a small container so it doesn't make the grain soggy by Wednesday. Seal the containers, refrigerate, and you're done. Seriously—that's it.

Substitution Ideas

Storage Tips

Containers will keep in the fridge for up to 4 days—so prep Sunday, eat through Wednesday or Thursday comfortably. Don't pack the fresh spinach or arugula into the containers with the warm food; add it fresh each morning before you head out, or keep a bag at your desk if that's easier. The chickpeas can get a little soft by day four, which doesn't bother most people but is worth knowing. These bowls don't freeze well once assembled (the vegetables turn mushy), but you can freeze the cooked, sliced chicken separately for up to 2 months if you want to get ahead for the following week.