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Protein-Packed Chicken Bowl Recipe 40g Protein Easy Homemade Meal

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A quick, wholesome chicken bowl packed with 40 grams of protein per serving, featuring juicy chicken, vibrant veggies, and a tangy lemon yogurt dressing. Perfect for meal prep and busy days.

Ingredients

Scale
  • 6 oz skinless, boneless chicken breast per serving
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 cup cooked quinoa or brown rice (about 185 g)
  • 1 cup diced bell peppers (red or yellow)
  • 1 cup cherry tomatoes, halved
  • 1 cup fresh spinach
  • 2 tablespoons lemon juice
  • 2 tablespoons Greek yogurt (dairy-free alternative optional)
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste
  • 2 tablespoons fresh parsley or cilantro, chopped

Instructions

  1. Rinse ½ cup quinoa (90 g) or brown rice (95 g) under cold water. Place in a medium saucepan with 1 cup (240 ml) water. Bring to a boil, then reduce heat, cover, and simmer: quinoa for 15 minutes or brown rice for 40 minutes until water is absorbed. Fluff with a fork and set aside.
  2. Pat chicken breasts dry. Mix 1 teaspoon ground cumin, 1 teaspoon smoked paprika, ½ teaspoon salt, and ¼ teaspoon black pepper. Rub spice mix evenly over chicken.
  3. Heat 2 tablespoons olive oil in a skillet over medium-high heat. Add chicken and cook 5-6 minutes per side until internal temperature reaches 165°F (74°C). Let rest 5 minutes, then slice thinly.
  4. In the same skillet, sauté minced garlic for 30 seconds. Add diced bell peppers and cherry tomatoes; cook 3-4 minutes until slightly softened. Stir in spinach and cook 1 minute until wilted. Season with salt and pepper. Remove from heat.
  5. In a small bowl, whisk together Greek yogurt, lemon juice, salt, and black pepper to make the dressing.
  6. Assemble bowls by layering cooked quinoa or brown rice, sautéed veggies, and sliced chicken. Drizzle with lemon yogurt dressing and garnish with chopped parsley or cilantro.
  7. Taste and adjust seasoning if needed. Serve warm.

Notes

Let chicken rest after cooking to keep it juicy. Use a meat thermometer for perfect doneness. Use room temperature chicken for even cooking. Don’t overcook veggies to maintain texture. For dairy-free, substitute Greek yogurt with coconut yogurt or tahini-based sauce. Variations include swapping grains for cauliflower rice or zucchini noodles, adding cayenne for spice, or using tofu for a vegan option.

Nutrition

Keywords: chicken bowl, high protein meal, easy dinner, healthy chicken recipe, meal prep, quick chicken bowl, protein-packed

Find it online: https://blairrecipes.com/protein-packed-chicken-bowl-recipe-40g-protein-easy-homemade-meal/