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Easy Harvest Chicken Quinoa Bowls

Nutritious and flavorful meal prep option combining tender chicken, vibrant vegetables, and wholesome quinoa. Perfect for a satisfying, high-protein lunch.

  • Total Time: 60 minutes
  • Yield: 4 servings

Ingredients

  • Sweet potatoes: 1 1/2 pounds, cut into 1-inch cubes
  • Extra-virgin olive oil: 3 tablespoons, divided
  • Coarse sea salt: 2 teaspoons, divided
  • Ground black pepper: 1/2 teaspoon, divided
  • Brussels sprouts: 1 1/2 pounds, stems removed and halved
  • Boneless, skinless chicken breast: 1 1/2 pounds, trimmed
  • Quinoa: 1 cup, rinse before cooking
  • Chicken broth or water: 1 1/2 cups
  • Pecans: 1/2 cup, toasted
  • Dried cranberries: 1/4 cup
  • Dijon mustard: 2 tablespoons
  • Lemon juice: 1 tablespoon, freshly squeezed
  • Maple syrup: 1 teaspoon
  • Dried thyme: 1 teaspoon
  • Extra-virgin olive oil: 1/4 cup, for dressing

Instructions

  1. Preheat the oven: Set your oven to 425°F (220°C).
  2. Prepare sweet potatoes: Toss the cut sweet potatoes with 2 tablespoons of olive oil, 1 teaspoon of coarse sea salt, and 1/4 teaspoon of black pepper. Spread them on a baking sheet and roast for about 25 minutes, flipping halfway through.
  3. Prepare Brussels sprouts and chicken: In a large bowl, mix the Brussels sprouts with the remaining olive oil, salt, and black pepper. Place them on a separate baking sheet alongside the chicken breasts, which should be seasoned with salt and pepper. Roast them in the oven for 20-25 minutes until cooked through.
  4. Cook the quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and chicken broth or water and bring to a boil. Once boiling, reduce the heat, cover, and simmer for 15 minutes or until the liquid is absorbed.
  5. Whisk the dressing: In a small bowl, combine Dijon mustard, lemon juice, maple syrup, dried thyme, and remaining olive oil. Whisk until well mixed.
  6. Assemble the bowls: Divide the quinoa equally into bowl portions. Top each with roasted sweet potatoes, Brussels sprouts, sliced chicken, toasted pecans, and dried cranberries. Drizzle with the dressing before serving.

Notes

To increase protein count, consider doubling the chicken. Use a meat thermometer to ensure chicken reaches 165°F. Toast pecans for enhanced flavor.

  • Author: jayne
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: American
  • Diet: High-Protein

Nutrition

  • Serving Size: 1 serving
  • Calories: 540
  • Sugar: 10g
  • Sodium: 600mg
  • Fat: 25g
  • Saturated Fat: 3.5g
  • Unsaturated Fat: 18g
  • Trans Fat: 0g
  • Carbohydrates: 50g
  • Fiber: 8g
  • Protein: 40g
  • Cholesterol: 80mg

Keywords: chicken quinoa bowls, meal prep, high protein, healthy lunch, easy recipes