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Five Day Southwest Chicken and Quinoa Meal Prep Bowls

Close-up of a southwest salad meal prep featuring shredded chicken, quinoa, corn, black beans, and diced peppers in a white container.
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Prepare five days of healthy, high protein lunch bowls efficiently. This recipe focuses on batch cooking components for easy assembly throughout the week.

Ingredients

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  • 2 cups dry quinoa
  • 4 cups water or chicken broth
  • 1.5 lbs boneless, skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (15 ounce) can corn, drained
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 cup shredded Monterey Jack cheese (optional, for topping)
  • 1 avocado, diced (store separately)
  • 1/2 cup chopped cilantro

Instructions

  1. Cook the quinoa: Combine quinoa and water or broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork and let cool.
  2. Prepare the chicken: Preheat oven to 400 degrees F. Toss chicken breasts with olive oil, chili powder, cumin, smoked paprika, and salt. Place on a baking sheet.
  3. Roast the chicken for 20-25 minutes, or until the internal temperature reaches 165 degrees F. Let cool slightly, then shred or dice the chicken.
  4. Prepare vegetables: Dice the red and green bell peppers. Rinse and drain the black beans and corn.
  5. Assemble the components: In separate large bowls, combine the cooked quinoa, prepared chicken, black beans, corn, and diced bell peppers. Mix each component gently to combine flavors, but keep them separate for now if you prefer to layer later.
  6. Store components: Divide the quinoa mixture evenly among five meal prep containers. Store the shredded cheese, diced avocado, and cilantro in small, separate containers to add just before serving to prevent sogginess.
  7. Prepare the dressing: Whisk together all ingredients for the Chipotle Ranch Dressing (see Notes). Store the dressing in small, sealed jars.
  8. Seal and refrigerate: Seal all five main containers and the dressing jars. Store the main bowls in the refrigerator for up to five days.
  9. Serve: When ready to eat, top your bowl with a portion of cheese, avocado, cilantro, and a drizzle of the dressing.

Notes

  • For the Chipotle Ranch Dressing: Whisk together 1/2 cup plain Greek yogurt, 1/4 cup buttermilk (or milk), 1 tablespoon lime juice, 1 teaspoon chipotle powder, 1/2 teaspoon garlic powder, and salt and pepper to taste. This dressing stores well for one week.
  • Storage Tip: To keep your salad fresh, never store the dressing or the avocado directly on top of the greens or grains. Keep them separate until serving time.
  • Make Ahead Tip: For maximum efficiency, roast two batches of chicken at once if your oven space allows, or use pre-cooked rotisserie chicken.

Nutrition

Find it online: https://delicerecipe.com/southwest-salad-meal-prep/