Why You’ll Love This Recipe
Italian Chicken Meal Prep Bowls offer a wonderfully balanced combination of tender marinated chicken, roasted vegetables, and a light, herb-forward dressing that ties everything together. This recipe is perfect for busy weeks when you want meals that feel nourishing, flavorful, and easy to grab on the go. The Mediterranean-inspired flavours—garlic, herbs, olive oil, and bright lemon—keep the dish tasting fresh even after a few days in the fridge. I once made these bowls using a mix of farro instead of pasta or rice, and the hearty texture paired beautifully with the juicy chicken and roasted vegetables. Whether you prefer grains, pasta, or greens, these bowls are endlessly customisable while maintaining their wholesome Italian spirit.
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Italian Chicken Meal Prep Bowls: A Fresh, Convenient, Flavor-Packed Weekly Staple
- Total Time: 40 mins
- Yield: 5 meal prep bowls
- Diet: Halal
Description
Healthy and flavorful Italian-inspired meal prep bowls with seasoned chicken, roasted vegetables, and herby grains—perfect for easy lunches all week.
Ingredients
- 1 1/2 lb boneless skinless chicken breasts, cubed
- 3 tbsp olive oil
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- 1/2 tsp paprika
- Salt & black pepper, to taste
- 2 cups cherry tomatoes
- 1 large zucchini, sliced
- 1 red bell pepper, sliced
- 1 small red onion, sliced
- 2 cups cooked brown rice or quinoa
- 1/2 cup shredded mozzarella or fresh mozzarella pearls
- 1/4 cup grated Parmesan cheese
- Fresh basil or parsley, chopped
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Toss chicken with olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper.
- Spread chicken on one side of the baking sheet.
- Toss tomatoes, zucchini, bell pepper, and onion with a drizzle of olive oil, salt, and pepper, then spread on the other side.
- Roast for 20–25 minutes, stirring halfway, until chicken is cooked through and vegetables are tender.
- Divide cooked rice or quinoa evenly into meal prep containers.
- Top with roasted chicken and vegetables.
- Sprinkle with mozzarella, Parmesan, and fresh herbs.
- Cool completely before sealing containers for storage.
Notes
- Add pesto or balsamic glaze when serving for extra flavor.
- Swap rice for cauliflower rice for a low-carb option.
- Keeps well refrigerated for up to 4 days.
- Chicken thighs can be used for juicier bowls.
- Prep Time: 15 mins
- Cook Time: 25 mins
- Category: Meal Prep / Main Dish
- Method: Roasting
- Cuisine: Italian
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Chicken breasts or thighs
These serve as the protein base and absorb Italian seasoning beautifully, staying tender throughout storage.
Olive oil
Adds richness and helps the marinade cling to the chicken and vegetables.
Lemon juice
Provides freshness and acidity that brightens the dish.
Garlic
Essential in Italian cooking, adding aromatic depth to the marinade.
Italian seasoning
A blend of herbs such as oregano, basil, and thyme that infuses the chicken with classic Mediterranean flavour.
Cherry tomatoes
Roast beautifully and add sweetness and juiciness to the bowls.
Bell peppers
Bring colour, crunch, and a subtle natural sweetness.
Zucchini
A mild vegetable that becomes tender and flavourful when roasted.
Cooked pasta, rice, or quinoa
Forms the base of the meal prep bowls and helps make them satisfying and complete.
Parmesan cheese
Adds salty, nutty richness sprinkled over the finished bowls.
Directions
Start by whisking together olive oil, lemon juice, garlic, Italian seasoning, salt, and pepper in a bowl. Add the chicken and coat well, allowing it to marinate while you prepare the vegetables.
Preheat your oven and line a baking tray. Spread the cherry tomatoes, peppers, and zucchini onto the tray. Drizzle with olive oil, season with salt and pepper, and roast until tender and lightly caramelised.
Cook the chicken in a skillet or bake it until fully cooked and golden. Let it rest briefly before slicing into strips. Meanwhile, prepare your base—whether pasta, rice, quinoa, or another grain—according to package instructions.
Assemble the meal prep bowls by dividing the grains among containers, topping with roasted vegetables, and adding sliced chicken. Finish with a sprinkle of Parmesan and an optional drizzle of lemon juice or olive oil. Store in airtight containers for easy meals throughout the week.
Equipment Needed :
Must-Have Tools to Get Rolling
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
9×13-inch baking dish – Ideal size to fit your rolled cabbage leaves snugly and prevent them from unraveling.
knife – A sharp, durable kitchen knife perfect for slicing, chopping, and dicing with ease.
Servings and Timing
Makes 4 meal prep bowls
Preparation time: 15 minutes
Cooking time: 25 minutes
Total time: About 40 minutes
Storage/Reheating
Store bowls in airtight containers for up to four days in the refrigerator. Reheat in the microwave until warmed through, or enjoy cold for a fresher, salad-style option. If using pasta or rice, add a teaspoon of olive oil before reheating to keep the grains moist. Avoid freezing, as roasted vegetables may become mushy after thawing.
Variations and Customizations
Pesto Chicken Bowls
Replace the marinade with basil pesto for a richer, herbaceous flavour.
Mediterranean Veggie Mix
Add olives, red onion, or artichoke hearts for extra depth.
Parmesan Cream Sauce
Drizzle a light Parmesan cream sauce over the bowls for more indulgence.
Low-Carb Option
Swap grains for cauliflower rice or serve over a bed of mixed greens.
Balsamic Glaze Finish
Drizzle balsamic glaze over the finished bowls for sweetness and acidity.
Spicy Italian Chicken
Add crushed red pepper flakes to the marinade for gentle heat.
Grilled Chicken Version
Grilling the chicken adds smoky notes that pair wonderfully with the Italian herbs.
Caprese-Inspired Bowls
Add fresh mozzarella pearls and a few basil leaves for a caprese twist.
High-Protein Upgrade
Use chickpea pasta or add white beans for added protein.
Roasted Garlic Upgrade
Mix roasted garlic into the grains for deeper, mellow flavour.
FAQs
Can I use chicken thighs instead of breasts?
Yes, thighs stay juicy and work perfectly in meal prep.
Can I make this recipe dairy-free?
Simply omit the Parmesan or use a dairy-free alternative.
How long does the chicken stay fresh?
Up to four days when properly refrigerated.
What grains work best?
Rice, quinoa, farro, couscous, and pasta all work well.
Can I roast the chicken with the vegetables?
Yes, roast everything on one tray to save time.
Can I serve these bowls cold?
Absolutely—they taste great chilled as a light lunch.
Should I marinate the chicken overnight?
Yes, if time allows, it deepens flavour.
Can I add sauce to the bowls?
Pesto, balsamic glaze, or Italian dressing all work beautifully.
How do I keep the vegetables from becoming soggy?
Spread them out on the baking sheet and avoid overcrowding.
Can I meal prep for five days?
Yes, but for best freshness, prepare grains and vegetables on day five or freeze cooked chicken.
Conclusion
Italian Chicken Meal Prep Bowls are a delicious and wholesome way to stay organised during a busy week without sacrificing flavour. With tender herbed chicken, roasted vegetables, and a hearty grain base, they bring together the comforting essence of Italian cooking in a practical, easy-to-store format. Whether you enjoy them warm or chilled, these bowls offer balance, nourishment, and a touch of Mediterranean inspiration in every bite.
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