Weekly Meal Prep Bowl: Mediterranean Chicken, Roasted Veggies & Herbed Quinoa

Ingredients

• 4 boneless, skinless chicken thighs (about 600g total)
• 1.5 cups dry quinoa
• 1 can (400g) chickpeas, drained and rinsed
• 1 large zucchini, sliced into half-moons
• 1 red bell pepper, roughly chopped
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 3 tablespoons olive oil (divided)
• 2 teaspoons dried oregano
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• Salt and black pepper to taste
• Juice of 1 lemon
• 1/4 cup fresh parsley, roughly chopped
• 4 tablespoons hummus (store-bought is completely fine)
• Optional: 80g crumbled feta cheese

Instructions

1. 1

   Get Your Oven Hot and Your Chicken Marinating

   Preheat your oven to 200°C (400°F). In a bowl, toss the chicken thighs with 1.5 tablespoons of olive oil, oregano, smoked paprika, garlic powder, half the lemon juice, and a generous pinch of salt and pepper. Let it sit while you prep the vegetables — even 10 minutes of marinating makes a difference in flavor.

2. 2

   Roast the Vegetables (They're the Real Star Here)

   Spread the zucchini, bell pepper, cherry tomatoes, red onion, and chickpeas across a large baking sheet in a single layer. Drizzle with the remaining 1.5 tablespoons of olive oil, season with salt and pepper, and give everything a good toss. Slide them into the oven. They'll need about 25-30 minutes total — you want the edges slightly caramelized, not soggy.

3. 3

   Cook the Quinoa (Don't Skip the Toast Step)

   Rinse your quinoa under cold water first — this removes the bitter coating most people don't realize is there. In a medium saucepan, toast the dry quinoa over medium heat for about 2 minutes until it smells nutty. Add 3 cups of water and a pinch of salt, bring to a boil, then reduce to a simmer with the lid on for 15 minutes. Remove from heat, let it steam for 5 more minutes, then fluff with a fork.

4. 4

   Sear the Chicken (Then Finish in the Oven)

   Heat an oven-safe skillet over medium-high heat. Sear the marinated chicken thighs for 3 minutes per side until golden. Transfer the skillet directly into the oven alongside your vegetables for the final 12-15 minutes, until the internal temperature reads 74°C (165°F). Pull everything out and let the chicken rest for 5 minutes before slicing.

   

5. 5

   Stir the Herb Dressing Together

   While the chicken rests, whisk together the remaining lemon juice with a small pinch of salt and toss through the fresh parsley. Fold this into the cooked quinoa — it brightens the whole bowl and keeps it from tasting like plain grain.

6. 6

   Build Your Meal Prep Containers

   Divide the herbed quinoa evenly across 4 meal prep containers (about 3/4 cup per container). Add a generous scoop of roasted vegetables and chickpeas, then slice each chicken thigh and lay it on top. Add a tablespoon of hummus to one corner — this acts as your dressing when you're ready to eat. Sprinkle feta on top if you're using it, then seal and refrigerate. Done.

Substitution Ideas

Storage Tips

Store assembled bowls in airtight containers in the refrigerator for up to 4 days. Keep the hummus dollop on top — it actually acts as a barrier that helps keep the quinoa from drying out. For best texture, reheat in the microwave for 90 seconds, stir, then another 30 seconds. The chicken reheats better if you add a tiny splash of water before microwaving. These bowls do not freeze particularly well once assembled (the zucchini goes mushy), but you can freeze the cooked chicken and quinoa separately for up to 2 months if you're batch-cooking further ahead.