If you’re looking for a quick, healthy, and flavor-packed meal prep option, this Lemon Chicken & Veggies Meal Prep is the answer! Juicy, lemon-infused chicken breasts paired with roasted vegetables make for a balanced, high-protein meal that’s perfect for busy days.
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Whether you’re prepping your lunches for the week or need an easy dinner that comes together in under 30 minutes, this recipe delivers fresh, vibrant flavors with minimal effort. Plus, it’s gluten-free, low-carb, and packed with nutrients, making it a meal you’ll actually look forward to eating!
Why You’ll Love Lemon Chicken & Veggies Meal Prep
This meal isn’t just about convenience—it’s about delicious, nourishing food that keeps you energized throughout the day. Here’s why it’s a meal prep favorite:
Fresh and Flavorful
The zesty lemon marinade brings out the best in both the chicken and veggies, making every bite bright and refreshing.
Easy to Make
With simple, wholesome ingredients, this dish comes together quickly, requiring just a few basic steps.
Perfect for Meal Prep
Make a big batch and portion it out for grab-and-go meals throughout the week! It reheats beautifully without drying out.
Nutritious and Balanced
Packed with lean protein, fiber-rich veggies, and healthy fats, this meal keeps you full and satisfied without feeling heavy.
Customizable
Switch up the veggies, adjust the seasonings, or swap the protein—this recipe is super versatile to fit your tastes and dietary needs.
Ingredients in Lemon Chicken & Veggies Meal Prep
This simple dish is made with fresh, wholesome ingredients that come together beautifully:
Chicken Breasts: Lean and protein-packed, they absorb the lemon marinade beautifully for a juicy, flavorful bite.
Lemon Juice & Zest: Adds a bright, citrusy flavor that enhances both the chicken and veggies.
Garlic: Infuses the dish with a rich, aromatic depth.
Olive Oil: Helps keep everything moist and flavorful while adding healthy fats.
Paprika & Italian Seasoning: A mix of herbs and spices that gives the chicken a warm, savory kick.
Broccoli: Adds a crisp-tender texture and a dose of fiber and vitamins.
Bell Peppers: Sweet and colorful, they bring natural sweetness and crunch.
Zucchini: A low-carb veggie that soaks up all the delicious flavors.
Salt & Pepper: Enhances the natural flavors of the dish.
Red Pepper Flakes (Optional): For a slight spicy kick.
(Note: The full ingredients list, including measurements, is provided in the recipe card directly below.)
Instructions
Let’s dive into the steps to create this simple yet delicious meal prep:
Marinate the Chicken
In a bowl, whisk together lemon juice, olive oil, garlic, paprika, Italian seasoning, salt, and pepper. Add the chicken breasts, coating them evenly. Let marinate for at least 15 minutes, or up to overnight for deeper flavor.
Preheat and Prepare the Vegetables
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Toss the broccoli, bell peppers, and zucchini with olive oil, lemon zest, salt, and pepper. Spread them out on half of the baking sheet.
Sear the Chicken (Optional)
For extra flavor, heat a skillet over medium-high heat and sear the marinated chicken for 2 minutes per side before baking.
Bake to Perfection
Place the chicken on the other half of the baking sheet and bake for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the veggies are tender.
Rest and Slice
Let the chicken rest for 5 minutes, then slice it into strips for easy portioning.
Assemble Your Meal Prep Containers
Divide the chicken and veggies into meal prep containers. Optionally, add a serving of brown rice, quinoa, or cauliflower rice for a complete meal.
How to Serve Lemon Chicken & Veggies Meal Prep
This meal is delicious on its own, but you can also customize it with these serving ideas:
Over Grains
Serve it with quinoa, brown rice, or couscous for a heartier meal.
With a Side Salad
A simple Greek or Caesar salad makes a fresh, crisp pairing.
With a Yogurt Dressing
Drizzle with a garlic yogurt sauce or tzatziki for a creamy contrast.
Wrapped in a Tortilla
Turn it into a healthy wrap with a whole wheat tortilla.
Additional Tips
Make it Extra Juicy
Don’t skip the marinating step—it makes all the difference in keeping the chicken flavorful and tender.
Customize Your Veggies
Feel free to use asparagus, mushrooms, or cherry tomatoes for variety.
Make it Spicy
Add chili flakes or cayenne to the marinade for a kick of heat.
Storage Tips
Store in airtight containers in the fridge for up to 4 days.
Reheating Tips
Reheat in the microwave for 1-2 minutes, or in a skillet over medium heat to keep the texture fresh.
FAQ Section
Can I use chicken thighs instead of breasts?
Yes! Thighs will add a bit more richness and remain extra juicy.
Can I cook this on the stovetop instead of baking?
Absolutely! Cook the chicken in a pan over medium heat for about 5-6 minutes per side until fully cooked. Sauté the veggies separately.
Can I make this dish dairy-free?
Yes! The recipe is naturally dairy-free—just skip any optional cheese toppings.
Can I freeze this meal prep?
Yes! Store in freezer-safe containers for up to 3 months. Thaw overnight before reheating.
How do I keep the veggies from getting soggy?
Avoid overcrowding them on the baking sheet so they roast instead of steam.
Can I make this in the air fryer?
Yes! Cook the chicken at 375°F (190°C) for 15-18 minutes, and air fry the veggies separately for about 10 minutes.
What’s the best way to reheat meal prep?
For best results, reheat in a skillet with a splash of water to prevent drying out.
Can I double this recipe?
Absolutely! Just use two baking sheets to avoid overcrowding.
Can I use frozen veggies?
Yes, but they may release extra moisture—roast at a higher temp (425°F/220°C) for best results.
Final Thoughts
This Lemon Chicken & Veggies Meal Prep is a game-changer for anyone looking to eat healthy without spending hours in the kitchen. It’s fresh, flavorful, and ridiculously easy to make, plus it stores and reheats beautifully for a week of hassle-free meals.
Print
Lemon Chicken & Veggies Meal Prep
- Prep Time: 15 minutes
- Cook Time: 35-40 minutes
- Total Time: 0 hours
- Yield: 3 meal prep bowls 1x
- Category: Meal Prep, Dinner, Lunch
- Method: Baking
- Cuisine: American
Description
This Lemon Chicken with Veggies Meal Prep is a high-protein, nutrient-dense meal that’s perfect for healthy lunches or quick dinners. The zesty lemon chicken pairs perfectly with roasted sweet potatoes and broccoli, making it a delicious and balanced meal for meal prep.
Ingredients
For the Lemon Chicken:
- 1 lb chicken breast, cut into 1-inch chunks
- 1/4 cup chicken stock
- 1 tbsp freshly squeezed lemon juice
- 2 tbsp olive oil
- 1 white onion, chopped
- 3 garlic cloves
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Baked Veggies:
- 2 sweet potatoes, peeled and diced
- 2 cups broccoli florets
- 2 tbsp extra virgin olive oil
- 1/2 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
For the Fresh Veggies:
- 3 cups cherry tomatoes, halved
- 2 tbsp fresh dill, chopped
Instructions
- Prepare the Chicken Marinade:
- In a blender, combine onion, garlic, chicken stock, lemon juice, 1 tbsp olive oil, salt, and black pepper. Blend until smooth.
- Pour the marinade over the chicken chunks in a bowl or Ziploc bag. Refrigerate for at least 2 hours.
- Roast the Vegetables:
- Preheat the oven to 425°F (220°C).
- In a bowl, mix 1 tbsp olive oil, paprika, salt, black pepper, and garlic powder.
- Toss the diced sweet potatoes in the mixture and spread them on a baking sheet.
- Bake for 35 minutes, adding the broccoli after 10 minutes. Drizzle broccoli with 1 tbsp olive oil and season with black pepper.
- Cook the Chicken:
- Heat 1 tbsp olive oil in a skillet over medium heat.
- Add the marinated chicken and cook for 13-15 minutes, stirring frequently, until golden brown and cooked through.
- Assemble the Meal Prep Bowls:
- Chop cherry tomatoes and toss them with dill.
- Divide the chicken, roasted sweet potatoes, broccoli, and fresh tomatoes into 3 meal prep containers.
- Store & Serve:
- Refrigerate for up to 3 days. Reheat before serving.
Nutrition
- Serving Size: 1 meal prep bowl
- Calories: 500 kcal
- Sugar: 10g
- Sodium: 620mg
- Fat: 23g
- Saturated Fat: 4g
- Unsaturated Fat: 19g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 40g
- Cholesterol: 95mg