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easy meal prep recipes for beginners in containers

Easy Meal Prep Recipes for Beginners: Chicken, Quinoa & Veggie Bowl


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  • Author: Elodie
  • Total Time: 40 minutes
  • Yield: 4 servings 1x

Description

A flavorful, protein-packed quinoa bowl with chicken, zucchini, tomato, and feta — perfect for anyone starting with easy meal prep recipes for beginners. Great for cooking ahead and enjoying all week.


Ingredients

Scale
  • 2 cups chicken broth

  • 1 cup rinsed quinoa

  • 4 tablespoons extra-virgin olive oil, divided

  • 2 garlic scapes, chopped

  • 1 small onion, chopped

  • 2 skinless, boneless chicken breast halves – cut into strips

  • 1 zucchini, diced

  • 1 tomato, diced

  • 4 ounces crumbled feta cheese

  • 8 fresh basil leaves

  • 1 tablespoon lime juice


Instructions

Cook the Quinoa:
In a medium saucepan, bring chicken broth and quinoa to a boil. Once boiling, reduce heat to low, cover, and simmer for about 12 minutes—until the liquid is absorbed and the quinoa is fluffy with visible spirals.

Sauté Aromatics:
While the quinoa cooks, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add chopped garlic scapes and diced onion. Cook for about 5 minutes, or until the onion turns soft and translucent.

Cook the Chicken:
Add chicken strips to the skillet. Cook for approximately 5 minutes, until the outsides are browned and the centers are just slightly pink. Transfer the chicken to a plate and set aside.

Cook the Vegetables:
In the same skillet, pour in the remaining tablespoon of olive oil. Add chopped zucchini and tomato. Sauté for 5–8 minutes until the zucchini is tender.

Finish the Dish:
Return the chicken to the skillet. Sprinkle in crumbled feta cheese, fresh basil, and a squeeze of lime juice. Let everything cook together for another 10 minutes, or until the chicken is fully cooked and flavors are well combined.

Serve or Store:
Serve warm over quinoa or divide into meal prep containers for easy lunches or dinners throughout the week.

Notes

Store in fridge for up to 4 days; freeze chicken and quinoa separately for up to 2 months.

Swap chicken for chickpeas or tofu for a vegetarian version.

Double the batch for a week’s worth of lunches.

  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Meal Prep, Dinner, Lunch
  • Method: Stovetop, Simmer, Sauté
  • Cuisine: Mediterranean-Inspired

Nutrition

  • Calories: 460
  • Sugar: 4g
  • Sodium: 620mg
  • Fat: 20g
  • Saturated Fat: 6g
  • Unsaturated Fat: 13g
  • Trans Fat: 0g
  • Carbohydrates: 38g
  • Fiber: 4g
  • Protein: 33g
  • Cholesterol: 80mg