Lemon Garlic Chicken Meal Prep with Simple, Clean Ingredient
Lemon garlic chicken meal prep is a bright, protein-packed dish featuring roasted chicken, seasonal veggies, and a grain base like quinoa or rice. Perfect for make-ahead lunches or quick dinners.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
Ingredients
Scale
1.5 lbs boneless skinless chicken breasts
3 tablespoons olive oil
3 tablespoons fresh lemon juice
1 teaspoon lemon zest
3 garlic cloves, minced
1 teaspoon dried oregano
1/2 teaspoon dried thyme
Salt and black pepper to taste
3 cups chopped vegetables (e.g., broccoli, bell peppers, carrots)
2 cups cooked quinoa or brown rice
Chopped fresh parsley (optional)
Instructions
- In a bowl, whisk together lemon juice, zest, garlic, olive oil, oregano, thyme, salt, and pepper.
- Add chicken to marinade and refrigerate for at least 30 minutes.
- Preheat oven to 400°F (200°C). Line a sheet pan with parchment.
- Toss vegetables with a drizzle of oil, salt, and pepper. Spread on one side of the pan.
- Place chicken on the other side. Roast for 20–25 minutes or until cooked through.
- Cook quinoa or rice while chicken roasts.
- Let chicken rest before slicing.
- Assemble containers with grains, veggies, and sliced chicken. Garnish with parsley.
Notes
Swap rice for cauliflower rice for low-carb. Add red pepper flakes to marinade for heat. Use tofu for a vegetarian option.