Meal Prep Diy Bowls Recipe

I love this recipe because it’s a perfect blend of convenience and flavor, making my meal prep game strong and delicious all week long. Plus, it feels wholesome and satisfying with all the vibrant veggies, juicy chicken, and a hint of avocado magic! 🌿🍗🥑

I adore these DIY bowls that I make ahead and have ready for the week. They start with layers of quinoa or brown rice, then come hearty chunks of chicken and a rainbow of stir-fried vegetables (my favorites are broccoli and bell pepper).

Each component is given a simple but satisfying seasoning treatment. There are two keys to the seasoning here: Don’t be stingy with the olive oil (use at least 2 tablespoons for the whole batch or more if you like things drippy, as I do), and remember: smoked paprika is a must.

Ingredients

Quinoa or brown rice:
Fibrous; gives complex carbs.

Chicken breasts:
Rich in protein, with little to no fat and always lean.

Mixed vegetables:
Filled with vitamins; contributes crunch and color.

Olive oil:
Fat that is good for you; improves taste, good for your heart.

Garlic powder:
Strengthens immune system; contributes rich, savory flavor.

Sesame seeds:
A rich source of calcium; a nutty flavor and texture.

Avocado:
Rich in healthful fats; smooth consistency, packed with nutrients.

Ingredient Quantities

• 2 cups quinoa or brown rice, cooked
• 1 pound boneless chicken breasts, cooked and diced
• 2 cups mixed vegetables, such as bell peppers, broccoli, and carrots, chopped
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• 1/4 cup low-sodium soy sauce
• 2 tablespoons sesame seeds
• 1 avocado, sliced (optional)
• Fresh cilantro, chopped (optional)
• Lime wedges for serving (optional)

Instructions

1. Begin with the base: Prepare quinoa or brown rice in a pot according to the package instructions. Use 2 cups of either grain for your base. After it has cooked, fluff it with a fork, and set it aside while you prepare the other components of your dish.

2. In a large skillet over medium heat, add 1 tablespoon of olive oil. When hot, add various mixed vegetables, e.g., bell peppers, broccoli, and carrots.

3. The vegetables should be sautéed for approximately 5-7 minutes until they reach a tender-crisp state. Then, add garlic powder, smoked paprika, salt, and pepper to taste.

4. After cooking the vegetables, diced cooked chicken breasts are added to the skillet, stirred to combine them with the vegetables.

5. Add the chicken and vegetable mixture to a bowl and pour the low-sodium soy sauce over the top. Stir well to ensure all the ingredients are now sauced up. Then, cook for an additional 2 to 3 minutes more.

6. Pour 2 tablespoons of sesame seeds into the skillet and stir to spread them evenly.

7. Once everything is thoroughly blended and warmed, take the skillet off the burner.

8. Evenly distribute the cooked quinoa or brown rice into meal prep containers.

9. Place the chicken and vegetable mixture atop each serving of rice or quinoa.

10. You can garnish each bowl with fresh sliced avocado, chopped cilantro, and lime wedges if you want. After that, take the lids to the meal prep bowls, seal them up, and put them in the fridge. They’ll be good for up to four days. Don’t forget to enjoy them throughout the week!

Equipment Needed

1. Pot with lid
2. Fork
3. Large skillet
4. Wooden spoon or spatula
5. Cutting board
6. Chef’s knife
7. Measuring spoons
8. Measuring cup
9. Bowl
10. Meal prep containers with lids

FAQ

• Q: Can I use a different grain instead of quinoa or brown rice?You can use different grains as substitutes, such as farro, barley, or even cauliflower rice for a low-carb alternative.
• Q: How do I store these meal prep bowls?You can keep them in airtight containers in the fridge for as long as 4 days.
• Q: Can I use a different protein instead of chicken?You can absolutely substitute the chicken with tofu, shrimp, or beef, depending on your taste.
• Q: Are the lime wedges necessary?Lime wedges, when used, are optional. But if you want to really pop the flavors in this dish, then you should definitely consider adding them. And yes, the same goes for all the other components that constitute this dish—should you wish not to skimp on flavor.
• Q: Can these bowls be frozen?Avoid freezing if you can, since texture might change for some vegetables. However, if you need to freeze your meal, cooked chicken and rice freeze especially well.
• Q: What other vegetables can I use?A: You can use any vegetables from the season, such as zucchini, spinach, or snap peas, that you prefer.
• Q: How do I make the dish spicier?In the mix, add a touch of chili flakes or a splash of hot sauce, if you want to supercharge the flavor.

Substitutions and Variations

Quinoa or Brown Rice: Replace with cauliflower rice or farro, a whole grain.
Chicken Breasts Without Bones: Swap out for tofu or chickpeas for a vegetarian option.
Coconut oil or avocado oil can be used in place of olive oil.
Soy Sauce with Reduced Sodium: Use tamari or coconut aminos for a gluten-free substitute.
Sunflower Seeds or Chopped Almonds: These are good substitutes for sesame seeds.

Pro Tips

1. Enhance Flavor Marinate the chicken in a mixture of lime juice, soy sauce, and a dash of sesame oil for at least 30 minutes before cooking. This will infuse the chicken with more flavor and complement the dish’s seasoning.

2. Toast the Quinoa Before cooking the quinoa, lightly toast it in a dry pan for 3-4 minutes until it becomes aromatic. This will add a nutty depth to the flavor of the quinoa.

3. Vegetable Variety To add an extra layer of taste and texture, consider roasting the vegetables instead of sautéing. Toss them in olive oil, salt, and pepper, and roast at 400°F (200°C) for about 20 minutes before mixing them with the chicken.

4. Sesame Seeds Enhancement Toast the sesame seeds in a dry pan over medium heat until they are golden brown to bring out their nutty flavor. This will add a pleasant crunch and aroma to the dish.

5. Customizable Heat If you enjoy a bit of heat, add a pinch of red pepper flakes or a drizzle of sriracha sauce to the soy sauce mixture. This will give the dish a subtle kick without overpowering the other flavors.