Mediterranean Chicken & Roasted Veggie Meal Prep Bowls

Ingredients

• 600g (about 1.3 lbs) boneless, skinless chicken thighs
• 1 cup dry quinoa (yields roughly 3 cups cooked)
• 1 medium zucchini, sliced into half-moons
• 1 red bell pepper, chopped into 1-inch pieces
• 1 cup cherry tomatoes, halved
• 1 can (400g) chickpeas, drained and rinsed
• 3 tablespoons olive oil, divided
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• ½ teaspoon cumin
• Salt and black pepper to taste
• Juice of 1 lemon
• ½ cup plain Greek yogurt (for serving)
• ¼ cup fresh parsley, roughly chopped
• Optional: 2 tablespoons crumbled feta cheese per bowl

Instructions

1. 1

   Get Your Oven Hot and Quinoa Going

   Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper. While that heats up, rinse 1 cup of quinoa under cold water (don't skip this—it removes the bitter coating). Add it to a small saucepan with 2 cups of water and a pinch of salt. Bring to a boil, then drop to a low simmer, cover, and cook for 14-15 minutes until the water's absorbed. Fluff with a fork and set aside.

2. 2

   Season the Chicken Like You Mean It

   Pat the chicken thighs dry with paper towels—this is what gets you that golden color instead of steamed, rubbery chicken. In a small bowl, mix together the smoked paprika, oregano, garlic powder, cumin, salt, and pepper. Drizzle 1.5 tablespoons of olive oil over the chicken and rub the spice mix all over both sides. Really get in there.

3. 3

   Sheet Pan Everything

   Arrange the seasoned chicken thighs on one side of the baking sheet. On the other side, toss the zucchini, bell pepper, cherry tomatoes, and chickpeas with the remaining 1.5 tablespoons of olive oil and a pinch of salt and pepper. Spread them out in a single layer—crowding the pan steams instead of roasts, and nobody wants soggy veggies in their meal prep dishes.

   

4. 4

   Roast Until Golden

   Slide the whole pan into the oven and roast for 30-35 minutes. The chicken is done when it hits an internal temp of 165°F (74°C) and has some nice browning on top. The veggies should have caramelized edges—that's where the flavor is. Pull the pan out and let everything rest for 5 minutes before slicing the chicken.

5. 5

   Build Your Bowls and Store

   Slice the chicken thighs against the grain into strips. Divide the quinoa evenly between 4 meal prep containers (about ¾ cup each). Add a generous portion of roasted veggies and chickpeas on top, then lay the sliced chicken over everything. Squeeze a bit of fresh lemon juice over each bowl. Keep the Greek yogurt and parsley separate until you're ready to eat—just store them in small containers on the side. Feta goes on top right before serving if you're using it.

Substitution Ideas

Storage Tips

Store assembled bowls (without Greek yogurt, parsley, or feta) in airtight glass containers in the fridge for up to 4 days. Glass is worth it here—chicken can take on plastic smells by day three, and nobody wants that on a Wednesday. To reheat, microwave for 90 seconds to 2 minutes, or pop the whole container in a 350°F oven for about 10 minutes if you have the time. The bowls also freeze reasonably well without the yogurt and fresh herbs—freeze for up to 2 months and thaw overnight in the fridge before reheating.