Looking for a nutritious, no-fuss meal that keeps you energized all week long? This baked chicken, broccoli, and quinoa combo is perfect for busy schedules. It’s high in protein, fiber-rich, and ready to portion out for easy grab-and-go lunches or dinners.
Why This Recipe Works
Balanced nutrition: Lean protein, complex carbs, and fiber all in one. One-pan simplicity: Chicken and broccoli roast together for minimal cleanup. Meal-prep friendly: Keeps well for several days and reheats beautifully.
This recipe also lets you experiment with flavors — try a lemon-tahini drizzle, a garlic herb rub, or a light teriyaki glaze to keep things interesting.
Ingredients (Serves 4)
1.5–2 lbs boneless, skinless chicken thighs 4 cups broccoli florets (about 2 small heads) 1 cup dry quinoa (yields ~3 cups cooked) 2–3 tbsp olive oil Salt and pepper, to taste Optional: garlic powder, paprika, Italian herbs, lemon zest Optional sauces: lemon-tahini, teriyaki, or honey-garlic glaze
Step 1: Preheat and Prep
Preheat your oven to 400°F (204°C) and line a large baking sheet with parchment paper or foil.
Pat the chicken thighs dry, drizzle with olive oil, and season with your chosen spices. Place them on one half of the baking sheet.
Step 2: Prep the Broccoli
Toss broccoli florets in olive oil, salt, and pepper. Spread them evenly on the other half of the sheet pan to ensure they roast instead of steam.
Step 3: Bake Everything Together
Bake for 20–25 minutes, flipping the broccoli halfway through.
The chicken is done when it reaches an internal temperature of 165°F (74°C).
For extra crispiness, broil for 1–2 minutes at the end.
Step 4: Cook the Quinoa
While the chicken and broccoli bake:
Rinse 1 cup quinoa in a fine mesh strainer. Combine with 2 cups water or broth in a pot. Bring to a boil, then cover and simmer for 15 minutes. Turn off the heat and let it steam for 5 minutes before fluffing with a fork.
Step 5: Assemble Meal Prep Bowls
Divide evenly into 4 containers:
¾ cup quinoa 1 chicken thigh (or portion) 1 cup roasted broccoli
Store in the fridge for 4–5 days. For the best flavor, add sauces or a squeeze of lemon right before eating.
Tips for Success
Want more variety? Swap broccoli for asparagus, green beans, or bell peppers. For lighter flavor, try lemon zest and herbs instead of heavy sauces. Freeze extra portions for up to 2 months — great for quick dinners.
Conclusion
Simple, nourishing, and efficient — this chicken, broccoli, and quinoa meal prep proves that eating healthy doesn’t have to be complicated. With minimal effort, you’ll have four balanced meals ready to power your week.
How do you usually season your chicken for meal prep? Share your favorite combos in the comments below!
Mindful Explorer 