Description
Protein-packed meal prep bowls with juicy herb chicken, roasted veggies, and creamy avocado over cauliflower rice. Keto-friendly and ready in 30 minutes!
Ingredients
Scale
- For the chicken:
- 1.5 lbs (680g) boneless, skinless chicken thighs
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp dried thyme
- Salt and pepper to taste
- For the bowls:
- 4 cups (600g) cauliflower rice (fresh or frozen)
- 2 cups (300g) broccoli florets
- 1 medium zucchini, sliced
- 1 red bell pepper, diced
- 2 tbsp olive oil (for roasting)
- 1 avocado, sliced
- 1/4 cup (60g) feta or goat cheese (optional)
- For the dressing (optional):
- 1/4 cup (60ml) Greek yogurt
- 1 tbsp lemon juice
- 1 tsp dill
- 1 garlic clove, minced
Instructions
- Prep chicken: Toss chicken with olive oil and seasonings. Grill or bake at 400°F (200°C) for 20-25 minutes until 165°F (74°C) internally. Slice.
- Roast veggies: Toss broccoli, zucchini, and bell pepper with olive oil, salt, and pepper. Roast at 400°F (200°C) for 15-20 minutes.
- Cauliflower rice: Sauté fresh cauliflower rice in a pan for 5 minutes, or microwave frozen according to package.
- Assemble: Divide cauliflower rice among 4 containers. Top with chicken, roasted veggies, avocado, and cheese.
- Store: Keep dressing separate. Refrigerate for up to 4 days. Reheat 1-2 minutes (without avocado).
Notes
- Marinade boost: Soak chicken in 2 tbsp lemon juice + herbs for 30 minutes pre-cooking.
- Veggie swaps: Use asparagus, Brussels sprouts, or mushrooms.
- No-reheat option: Serve cold as a salad (add avocado fresh).
- Protein variations: Substitute with shrimp, steak, or tofu.
- Prep Time: 15 mins
- Cook Time: 25 mins
- Category: Meal Prep
- Method: Roasting/Grilling
- Cuisine: Keto/Low-Carb
Nutrition
- Serving Size: 1 bowl (with dressing)
- Calories: 420 kcal
- Sugar: 5g
- Sodium: 320mg
- Fat: 28g
- Saturated Fat: 6g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 8g
- Protein: 35g
- Cholesterol: 140mg