Go Back
A graphic illustrating an easy recipe with simple ingredients

Speedy Tuscan Chicken & Roasted Veggie Bowls

These Speedy Tuscan Chicken & Roasted Veggie Bowls are perfect for a quick, healthy, and flavorful meal prep. Featuring savory Tuscan-spiced chicken, vibrant roasted vegetables, and fluffy quinoa, these bowls are designed for convenience and deliciousness all week long.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 6 bowls
Course: Breakfast
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

Main Ingredients
  • 2 cups dry Quinoa
  • 2 lbs boneless, skinless Chicken Breasts
Chicken Seasoning
  • 1 tbsp Olive Oil
  • 1 tsp Italian seasoning
  • 0.5 tsp Garlic powder
  • Salt and freshly ground black pepper to taste
Roasted Vegetables
  • 2 heads Broccoli florets (or 2 bags frozen)
  • 3 Bell Peppers, various colors, deseeded and chopped
  • 2 large Onions, roughly chopped
  • 2-3 medium Zucchini/Summer Squash, chopped
  • 1 pint Cherry Tomatoes
  • Olive Oil for roasting vegetables
  • Salt and freshly ground black pepper to taste
For Serving
  • 1 large bag Spinach or Mixed Greens
  • Balsamic Vinegar for dressing
  • Lemon for extra flavor

Equipment

  • Large Pot (for Quinoa)
  • Large Baking Sheet
  • Oven
  • Meal Prep Containers

Method
 

Cooking Preparations
  1. Cook 2 cups of dry quinoa as per package directions, then fluff with a fork and set aside to cool.
  2. Preheat oven to 400°F (200°C) and toss chopped broccoli, bell peppers, onions, zucchini, and cherry tomatoes with olive oil, salt, and pepper on a large baking sheet.
  3. Roast vegetables for 20-25 minutes, flipping halfway, until they are tender and slightly caramelized.
  4. While vegetables roast, season chicken breasts with 1 tbsp olive oil, Italian seasoning, garlic powder, salt, and pepper. Cook until the internal temperature reaches 165°F/74°C, then let it cool and shred or slice into bite-sized pieces.
  5. Allow all cooked components—quinoa, roasted vegetables, and chicken—to cool completely to prevent sogginess and ensure food safety.
Assembly & Storage
  1. Divide the cooked quinoa, roasted vegetables, and shredded chicken evenly among 5-6 airtight meal prep containers.
  2. Pack spinach or mixed greens in separate small containers or bags to prevent wilting and add just before eating.
  3. Include small containers of balsamic vinegar or lemon wedges with each bowl for fresh dressing when ready to eat.
  4. Store the assembled bowls and separate greens in the refrigerator for up to 3-4 days, reheating before serving.

Notes

Cooling all ingredients completely before assembly is key to preventing soggy meal prep bowls. For extra convenience, prepare quinoa and chop vegetables a day ahead. Feel free to customize vegetables based on seasonal availability or preference. Make sure to choose boneless, skinless chicken breasts for quicker cooking and easier shredding. Adding a sprinkle of feta cheese or a dollop of hummus can further enhance the flavor profile and nutritional content of these bowls.