Mediterranean Chicken & Roasted Veggie Bowls (Low Calorie Meal Prep)

Ingredients

• 500g boneless, skinless chicken breasts (about 4 medium pieces)
• 1 cup dry quinoa (rinsed)
• 1 medium zucchini, chopped into 1-inch pieces
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, roughly chopped
• 1 cup canned chickpeas, drained and rinsed
• 3 tablespoons olive oil (divided)
• 2 teaspoons dried oregano
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• Salt and black pepper to taste
• Juice of 1 lemon
• 1/4 cup low-fat Greek yogurt (for drizzle)
• 2 tablespoons fresh parsley, chopped
• Optional: 2 tablespoons crumbled feta cheese (adds ~40 calories per serving)

Instructions

1. 1

   Get your oven hot and prep your veg

   Preheat your oven to 220°C (425°F). Line two large baking sheets with parchment paper. Toss the zucchini, bell pepper, cherry tomatoes, red onion, and chickpeas together on one sheet with 2 tablespoons of olive oil, 1 teaspoon oregano, salt, and pepper. Spread everything out in a single layer—crowding the pan is the number one reason veggies steam instead of roast, so use both sheets if you need to.

2. 2

   Season and prep the chicken

   Pat the chicken breasts dry with paper towel (this matters more than people think—it helps the seasoning actually stick). Rub with the remaining 1 tablespoon of olive oil, smoked paprika, garlic powder, 1 teaspoon oregano, salt, and pepper. Place on the second baking sheet alongside or separate from the veggies.

3. 3

   Roast everything together

   Slide both trays into the oven. The veggies and chickpeas will roast for about 25-30 minutes, giving them a stir halfway through. The chicken typically takes 22-26 minutes depending on thickness—you're looking for an internal temperature of 75°C (165°F). If your chicken breasts are on the thicker side, start checking at the 20-minute mark.

4. 4

   Cook your quinoa base

   While everything roasts, combine the rinsed quinoa with 2 cups of water (or low-sodium chicken broth for more flavor) in a medium saucepan. Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes until the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and squeeze in half the lemon juice.

   

5. 5

   Make your quick yogurt drizzle

   Stir together the Greek yogurt with the remaining lemon juice, a pinch of garlic powder, and a small pinch of salt. That's it. This takes about 90 seconds and it genuinely makes the whole bowl feel restaurant-quality. Add a teaspoon of water if it's too thick to drizzle.

6. 6

   Slice the chicken and assemble your prep containers

   Let the chicken rest for 5 minutes before slicing—don't skip this or you'll lose all the juices. Divide the quinoa evenly across 4 airtight meal prep containers (roughly 3/4 cup each). Top with the roasted veggies and chickpeas, then layer the sliced chicken on top. Leave the yogurt drizzle and fresh parsley separate until serving so the bowls stay fresh. Add feta now if you're using it.

Substitution Ideas

Storage Tips

Store assembled bowls in airtight glass containers in the fridge for up to 4 days—Monday through Thursday prep is the sweet spot. Keep the yogurt drizzle in a small separate container and add it fresh when you're ready to eat, otherwise it can make the quinoa soggy by day two. These bowls freeze reasonably well without the yogurt or fresh parsley (up to 2 months), though the texture of the roasted vegetables does soften a little after thawing. Reheat in the microwave for 2-2.5 minutes, or in a skillet over medium heat if you want to crisp the chickpeas back up a bit.