Quick & Healthy Chicken Breast Bowl
A vibrant, high-protein bowl built around juicy seared chicken breast, fresh vegetables, and a flavorful light sauce. Perfect for meal prep or a fast weeknight dinner.
Recipe Description
This chicken breast bowl combines lean protein, fiber-rich veggies, and complex carbs to create a balanced, energizing meal. The chicken is seasoned simply, seared until golden, and paired with quick-steamed or fresh vegetables over a bed of quinoa or rice. A lemon-garlic yogurt sauce adds brightness without excess calories.
Total Time
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients (2 Bowls)
For the Chicken
2 medium chicken breasts (about 1 lb total)
1 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
½ tsp salt
½ tsp black pepper
Optional: ½ tsp dried oregano or cumin
For the Bowl Base
1 cup cooked quinoa or brown rice
1 cup baby spinach or chopped romaine
1 cup cherry tomatoes, halved
1 cup steamed broccoli or cucumber slices
½ avocado, sliced (optional)
2 tbsp chopped fresh herbs (parsley or cilantro)
Quick Lemon-Garlic Yogurt Sauce
½ cup Greek yogurt
1 tbsp lemon juice
1 small garlic clove, grated
Pinch of salt & pepper
1 tsp olive oil (optional)
Instructions
1. Prepare the Chicken
Pat the chicken breasts dry.
Slice each breast horizontally to create cutlets (cooks faster!).
Season both sides with garlic powder, paprika, salt, pepper, and optional herbs.
Heat a skillet over medium-high and add the olive oil.
Cook chicken cutlets for 3–4 minutes per side, until golden and cooked through (internal temp 165°F / 74°C).
Rest for 3 minutes, then slice.
2. Prepare the Sauce
Stir yogurt, lemon juice, garlic, salt, pepper, and olive oil in a small bowl.
Adjust lemon or garlic to taste.
3. Build the Bowl
Add ½ cup cooked quinoa or rice to each bowl.
Layer in greens, tomatoes, broccoli/cucumber, and avocado.
Add sliced chicken on top
Drizzle with 2–3 tablespoons of the yogurt sauce.
Sprinkle herbs and serve warm or cold.
Nutrition Estimate (per serving)
Calories: ~450
Protein: ~42g
Carbs: ~38g
Fat: ~16g
Fiber: ~6g
(Will vary depending on rice vs. quinoa and avocado amount.)
Common Questions & Answers
Q1: Can I meal prep this?
Yes! It stores well for up to 4 days in the fridge. Keep sauce separate until serving.
Q2: What can I substitute for chicken?
Turkey breast
Tofu or chickpeas
Salmon or shrimp
Q3: How can I make it even faster?
Use pre-cooked chicken or rotisserie chicken
Use microwave steamed vegetables
Use 90-second microwave quinoa or rice
Q4: Can I make it dairy-free?
Yes—swap Greek yogurt for:
Coconut yogurt
Tahini + lemon dressing
Q5: What other vegetables work in this bowl?
Roasted sweet potato
Red onion
Bell peppers
Carrots
Zucchini
Q6: How do I keep the chicken juicy?
Use thin cutlets so they cook fast
Don’t overcook—remove at 165°F / 74°C
Let the chicken rest before slicing