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Easy 5-Day Chicken & Veggie Meal Prep Bowls

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These easy chicken and veggie meal prep bowls are perfect for busy weeks. Roasted chicken thighs and vegetables stay fresh and flavorful for up to five days, making lunch a no-brainer.

Ingredients

Scale
  • 2 pounds boneless, skinless chicken thighs (about 6–8 thighs)
  • 3 tablespoons olive oil
  • 2 teaspoons garlic powder
  • 2 teaspoons smoked paprika
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • ½ teaspoon black pepper
  • 1 teaspoon salt
  • 2 medium sweet potatoes (about 1 pound), peeled and diced into ½-inch cubes
  • 2 bell peppers (any color), seeded and chopped into 1-inch pieces
  • 1 medium red onion, cut into 1-inch chunks
  • 2 cups broccoli florets
  • 1 medium zucchini, halved lengthwise and sliced into half-moons
  • 3 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon dried rosemary
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup cooked quinoa or brown rice (per bowl, optional)
  • Fresh lemon wedges (for serving)
  • Fresh parsley or cilantro, chopped (for serving)
  • Your favorite sauce (for serving)

Instructions

  1. Preheat your oven to 425°F (220°C). Line two large sheet pans with parchment paper or silicone baking mats.
  2. Wash and chop all your vegetables: dice sweet potatoes into ½-inch cubes, chop bell peppers, red onion, broccoli, and zucchini.
  3. Pat the chicken thighs dry with paper towels. In a large bowl, combine 3 tablespoons olive oil, 2 teaspoons garlic powder, 2 teaspoons smoked paprika, 1 teaspoon onion powder, 1 teaspoon dried oregano, ½ teaspoon black pepper, and 1 teaspoon salt. Add chicken thighs and toss to coat.
  4. In a separate large bowl, combine all chopped vegetables with 3 tablespoons olive oil, 1 teaspoon garlic powder, 1 teaspoon dried rosemary, ½ teaspoon salt, and ¼ teaspoon black pepper. Toss well.
  5. Spread seasoned vegetables in a single layer on one sheet pan. Arrange seasoned chicken thighs in a single layer on the second sheet pan.
  6. Roast for 15 minutes, then rotate the pans. Continue roasting for another 10-15 minutes until chicken reaches 165°F (74°C) and vegetables are tender and browned.
  7. Remove pans from oven. Let chicken rest for 5 minutes, then slice into bite-sized pieces. Let vegetables cool completely.
  8. Divide cooked quinoa or brown rice among five meal prep containers. Top each with roasted vegetables and sliced chicken. Add sauce separately if using. Sprinkle with fresh herbs.
  9. Let bowls cool completely (about 30 minutes) before sealing lids. Store in refrigerator for up to 5 days.

Notes

For best results, use chicken thighs instead of breasts as they stay juicier. Do not overcrowd the pans to ensure proper roasting. Season generously as flavors mellow when refrigerated. Store sauce separately to prevent sogginess. Reheat in microwave for 90 seconds to 2 minutes or in an air fryer at 350°F for 3-4 minutes.

Nutrition

Keywords: meal prep, chicken, vegetables, sheet pan, healthy, easy, lunch, dinner

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