Looking for a healthy, flavorful lunch or dinner? Try these Gluten Free Chicken Meal Prep Bowls. Made with baked chicken, quinoa cooked in broth, and simple vegetables, they deliver satisfying protein and nutrients without sacrificing taste.
For a plant-based alternative, consider the Quinoa Chickpea Lunch Bowls (three ways).
These gluten-free meal prep bowls are an easy go-to when you need quick, healthy meals for the week. They use simple, budget-friendly ingredients and are designed to be filling and nutritious.
Each bowl includes:
- Boneless, skinless baked chicken breasts
- Quinoa cooked with chicken broth (or your preferred liquid)
- Carrots and peas
Like other meal-prep bowls—such as a Keto Steak Meal Prep Bowl or Steak and Cauliflower Rice Bowls—these chicken and quinoa bowls are naturally gluten free and rich in vitamins and protein. Make a batch on Sunday and enjoy ready-made lunches all week.
For another meal-prep idea with Asian flavors, try garlicky ground beef fried rice bowls.
How to start meal prepping
Meal prepping is a great way to reduce stress and save time. Set aside one day each week to prepare breakfasts, lunches, dinners, or snacks so you have healthy options ready to go.
Begin with these simple tips:
- Decide which meals you want to prepare and make a shopping list of ingredients.
- Pick one day—Sunday works well—to prepare everything for the week.
- Use microwave- and dishwasher-safe airtight containers for convenience.
- When prepping lunches and dinners, include a protein and vegetables to ensure balanced, satisfying meals.
What goes into a chicken and quinoa meal prep bowl?
- Chicken breasts – Boneless baked chicken breasts provide lean protein and keep the bowl filling.
- Quinoa – A light, protein-rich grain. You can easily swap quinoa for basmati rice, brown rice, cauliflower rice, farro, mashed potatoes, cauliflower mash, or polenta.
- Vegetables – This recipe uses carrots and frozen peas, but feel free to substitute roasted beets, sweet potatoes, Brussels sprouts, broccoli, or cauliflower.
- Chicken broth – Use chicken broth, water, vegetable broth, or bone broth to cook the quinoa for extra flavor.
- Spices – A simple mix of paprika, sea salt, black pepper, and fresh thyme adds warmth and herbal notes.
How to make chicken meal prep bowls
These bowls come together in four straightforward steps:
Step 1: Wash and pat the chicken breasts dry. Rub with olive oil, salt, pepper, paprika, and thyme. Arrange on a baking sheet and bake at 400°F until cooked through (about 22–25 minutes, depending on thickness).
Step 2: Rinse the quinoa. Add it to a medium pot and toast, stirring for 5–7 minutes, until you hear a faint popping sound. Add 1 1/4 cups water or broth and a pinch of salt. Cover and simmer until the liquid is absorbed, about 15–18 minutes.
Step 3: Sauté sliced carrots in a skillet with a little butter or oil until softened and golden, seasoning with salt and pepper. Add frozen peas and heat through.
Step 4: Combine the cooked quinoa and sautéed vegetables. Divide into meal-prep containers, top each portion with a baked chicken breast, and garnish with lemon or fresh herbs if desired.
Tips and variations
- Chicken and rice meal prep – Replace quinoa with wild rice, cilantro-lime brown rice, or any rice you prefer.
- Mexican-style bowls – Use Mexican rice and add refried beans, corn, and avocado for a south-of-the-border twist.
- Quinoa fried rice – Swap plain quinoa for quinoa fried rice to boost flavor and texture.
- Swap the protein – Replace chicken with shrimp, steak, tofu, or roasted vegetables for variety.
- Add a sauce – Drizzle roasted tomato sauce, ranch, green goddess dressing, or pesto for extra flavor.
Make it a meal
This chicken and quinoa combo works beyond single-serve meal prep. Serve the baked chicken and vegetable quinoa alongside roasted squash, a simple salad, or honey-roasted beets for a balanced family dinner. Finish with a light gluten-free dessert if you like.
Storing meal prep bowls
Store assembled bowls in airtight containers in the refrigerator for up to three days. Reheat in the microwave for one to two minutes, or until warmed through.
Looking for more gluten-free lunch ideas?
- Soy-free Asian salmon
- Spicy shrimp tacos
- French lentil and chickpea soup (vegan)
- Sausage and butternut squash skillet
Gluten-Free Chicken Meal Prep Bowls
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Ingredients
- 3 chicken breasts
- 1 tbsp olive oil
- 1/2 tsp paprika
- 1/2 tsp sea salt and freshly ground pepper
- fresh thyme
- 2 carrots sliced
- 1 cup frozen peas
- 1 cup quinoa rinsed
- 1 1/4 cup water or chicken broth
Instructions
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Wash and pat dry the chicken. Season with oil, salt, pepper, paprika, and thyme. Bake at 400°F for 22–25 minutes or until cooked through.
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While the chicken bakes, add the rinsed quinoa to a medium pot and cook, stirring frequently, for 5–7 minutes until it begins to pop. Add the water or broth and a pinch of salt. Cover and simmer for 15–18 minutes until the liquid is absorbed.
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Sauté the sliced carrots in a buttered or oiled skillet until softened and golden on both sides. Season with salt and pepper. Add the frozen peas and toss until warmed through.
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Combine the quinoa and vegetables in a bowl and stir to combine.
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Divide the quinoa mixture among meal-prep containers, add a baked chicken breast to each, and garnish with lemon or fresh herbs if desired. Add your favorite sauce if you like.
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.