Description
A versatile and protein-packed meal prep recipe featuring roasted chicken thighs, quinoa, sweet potatoes, and chickpeas, designed to stay fresh for up to five days.
Ingredients
Scale
- 1.5 lbs boneless, skinless chicken thighs
- 1 cup dry quinoa
- 2 cups low-sodium chicken broth
- 2 medium sweet potatoes, diced into 1/2-inch cubes
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 pint cherry tomatoes, halved
- 1 large avocado, sliced
- 1/2 cup feta cheese, crumbled
- 2 tablespoons olive oil (for chicken)
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Sea salt and black pepper (to taste)
- 1 tablespoon lemon juice (for quinoa)
- 2 tablespoons fresh parsley or cilantro, chopped
- 1/4 cup extra virgin olive oil (for dressing)
- 3 tablespoons fresh lemon juice (for dressing)
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
Instructions
- Preheat oven to 400°F (200°C). Pat chicken thighs dry and toss with 2 tablespoons olive oil, smoked paprika, garlic powder, onion powder, salt, and pepper.
- Line a large sheet pan with parchment paper. Arrange chicken in a single layer. Toss sweet potatoes and chickpeas with a little olive oil, salt, and pepper, then spread around the chicken. Ensure ingredients are not crowded.
- Roast for 25-30 minutes, flipping chicken halfway through, until chicken reaches 165°F internally and edges are crispy.
- While chicken roasts, rinse quinoa thoroughly. Combine quinoa and chicken broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork and stir in lemon juice and herbs.
- In a small bowl, whisk together 1/4 cup olive oil, 3 tablespoons lemon juice, Dijon mustard, honey, minced garlic, oregano, salt, and pepper until emulsified.
- Divide quinoa among meal prep containers. Top with roasted chicken, sweet potatoes, chickpeas, and cherry tomatoes. Store avocado and feta separately or add just before eating.
- Store dressing separately. Refrigerate bowls for up to 5 days. Reheat in microwave for 2-3 minutes before serving.
Notes
Rinse quinoa thoroughly to remove bitter saponin. Do not crowd the pan to ensure veggies roast rather than steam. Store dressing separately to prevent sogginess. Add avocado fresh before eating to prevent browning. Chicken thighs are preferred over breasts for juiciness when reheated.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6
- Sodium: 350
- Fat: 18
- Saturated Fat: 3
- Carbohydrates: 45
- Fiber: 8
- Protein: 32
Keywords: meal prep, high protein, chicken and quinoa, healthy lunch, gluten-free, weight loss, batch cooking