Description
A delicious and healthy meal prep bowl featuring chicken, quinoa, and a creamy tahini dressing.
Ingredients
Scale
- 1 lb boneless, skinless chicken breasts or thighs
- 2 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt and black pepper, to taste
- 2 cups cooked quinoa or brown rice
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 cup shredded carrots
- 2 cups baby spinach or mixed greens
- 1 small avocado, sliced
- 1/4 cup tahini
- 3 tbsp fresh lemon juice
- 3–4 tbsp water
- 1 clove minced garlic
- 1 tsp maple syrup or honey
- Salt, to taste
Instructions
- Rinse 1 cup of quinoa under cold water and combine it with 2 cups of water in a saucepan. Bring to a boil, reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and let cool slightly.
- Mix together olive oil, cumin, smoked paprika, garlic powder, salt, and pepper in a bowl. Add the chicken to this mixture and coat evenly.
- Heat a skillet over medium-high heat. Cook the chicken for 5-7 minutes on each side until the internal temperature reaches 165°F and the outside is browned. Remove and let rest for 5 minutes before slicing.
- While the chicken cooks, halve the cherry tomatoes, dice the cucumber, shred the carrots, slice the avocado, and rinse and dry the spinach.
- Whisk together tahini, lemon juice, minced garlic, maple syrup, and salt in a small bowl. Gradually add water until the dressing is creamy but pourable. Adjust salt and lemon as needed.
- Divide the quinoa or rice among 3-4 meal prep containers. Arrange sliced chicken, chickpeas, tomatoes, cucumber, carrots, spinach, and avocado over the grain base.
- Spoon the tahini dressing over each bowl or keep separate. Seal containers and refrigerate. The bowls remain fresh for up to 4 days.
Notes
Serve cold or at room temperature. Drizzle extra tahini dressing on top before eating.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Meal Prep
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 6g
- Sodium: 350mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 8g
- Protein: 25g
- Cholesterol: 70mg