Now Reading: Protein Bowl
-
01
Protein Bowl
This customizable Protein Bowl is a powerhouse of nutrition, packed with lean chicken, quinoa, and vibrant roasted vegetables. Whether you are meal prepping for the week with healthy lunch ideas or looking for a fast way to incorporate more high-protein foods into your diet, this bowl is perfectly balanced and incredibly satisfying.
Origin Protein Bowl
The concept of the macro-balanced grain bowl gained immense popularity in the early 2010s wellness community, evolving from traditional Hawaiian poke and Japanese donburi dishes. Health-conscious cooks began layering complex carbohydrates, lean proteins, and healthy fats into single-serving meals to optimize nutrition, reduce food waste, and streamline daily food preparation.
Why I Love This Recipe
I love how endlessly adaptable this recipe is; you can easily swap the chicken for tofu, steak, or black beans depending on what you have in the fridge. The creamy homemade tahini dressing ties all the diverse textures together beautifully, making it an essential, foolproof addition to any routine for successful weekly meal prep.
Also Read :
Protein Bowl
Course: Main CourseCuisine: AmericanDifficulty: Easy4
servings15
minutes25
minutes250
kcalIngredients
1 cup uncooked quinoa (rinsed)
2 cups vegetable or chicken broth
1 lb boneless, skinless chicken breasts (cut into bite-sized pieces)
1 can (15 oz) chickpeas, rinsed and drained
2 cups broccoli florets
1 large sweet potato, peeled and cubed
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
Salt and black pepper to taste
For the Tahini Dressing:
¼ cup tahini
2 tbsp fresh lemon juice
1 tbsp maple syrup
1 clove garlic, minced
2-3 tbsp warm water (to thin)
Directions
- Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
- In a medium saucepan, combine the quinoa and broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the liquid is absorbed. Fluff with a fork and set aside.
- On the prepared baking sheet, arrange the chicken pieces, chickpeas, broccoli florets, and sweet potato cubes in a single layer.
- Drizzle the olive oil over the pan and sprinkle evenly with garlic powder, smoked paprika, salt, and pepper. Toss gently to coat everything.
- Roast in the preheated oven for 20–25 minutes, or until the chicken is cooked through and the sweet potatoes are fork-tender.
- While the pan is roasting, whisk together the tahini, lemon juice, maple syrup, and minced garlic in a small bowl. Whisk in the warm water one tablespoon at a time until the dressing reaches a smooth, pourable consistency.
- To assemble the bowls, divide the cooked quinoa among four shallow bowls. Top each with the roasted chicken, chickpeas, and vegetables, then drizzle generously with the tahini dressing before serving.
Notes
- Vegetarian/Vegan Option: Simply omit the chicken and double the chickpeas, or add a block of cubed extra-firm tofu to the roasting pan.
- Time-saving tip: Buy pre-chopped broccoli and sweet potatoes from the grocery store to cut your prep time down to 5 minutes.
- Storage: Store the components separately in airtight containers in the refrigerator for up to 4 days. Keep the dressing in a separate small jar and drizzle it on right before eating to keep the quinoa from getting soggy.
