This is a practical lunch bowl: juicy herb-marinated chicken, smoky grilled vegetables, quinoa and a sharp lemon vinaigrette. It’s balanced, it reheats well, and the components can be mixed and matched through the week.
You can cook it on a grill, in a grill pan, or entirely in the oven. All three are covered below.
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About this dish
Juicy lemon-herb chicken, smoky charred vegetables and fluffy quinoa with a tart vinaigrette. It’s the kind of lunch that keeps you full through the afternoon without feeling heavy.
It’s designed for meal prep: cook once, and eat it for several days.
Prep 15 min plus 30 min marinating · Cook 20 min · Serves 4
Ingredients
Chicken and marinade
- 1.5 lb (680 g) boneless, skinless chicken breasts or thighs
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 garlic cloves, minced
- 1 tsp dried oregano
- 1/2 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
Vegetables and base
- 1 medium zucchini, cut into 1/2-inch rounds
- 1 red bell pepper, cut into thick strips
- 1 yellow bell pepper, cut into thick strips
- 1 red onion, cut into wedges
- 1 tbsp olive oil
- Salt
- 2 cups (370 g) cooked quinoa or brown rice
- 1 cup cherry tomatoes, halved
- 1 English cucumber, sliced
- 1 ripe avocado, sliced just before serving
- Crumbled feta, optional
Lemon-herb vinaigrette
- 1/4 cup (60 ml) olive oil
- 3 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp honey
- 1 small garlic clove, grated
- 1 tbsp chopped parsley
- Salt and pepper
Method
- If using breasts, slice them horizontally into two thinner cutlets, or pound to an even thickness of about 3/4 inch. This helps them cook evenly.
- Mix the marinade ingredients, add the chicken and turn to coat. Marinate in the fridge for 30 minutes, and up to 4 hours.
- Toss the vegetables with the oil and a pinch of salt.
- On a grill or grill pan over medium-high heat, cook the vegetables for 3 to 4 minutes per side, until charred in spots and tender. Move them to a plate.
- Grill the chicken for 5 to 7 minutes per side, without moving it, until it reaches 165°F (74°C) in the thickest part. Rest for 5 minutes, then slice.
- Whisk the vinaigrette ingredients in a jar.
- Divide the quinoa between bowls. Top with chicken, grilled vegetables, tomatoes and cucumber. Add the avocado, drizzle with dressing, and finish with feta if using.
Oven method
Heat the oven to 425°F (220°C). Roast the vegetables on a sheet pan for 20 to 25 minutes. Roast the chicken on a second pan for 18 to 22 minutes, until it reaches 165°F (74°C). Rest and slice.
Meal prep tips
- Pack the quinoa, chicken and cooked vegetables together. Keep the tomatoes, cucumber and dressing in separate containers so they stay crisp.
- Cut the avocado on the day, or squeeze lemon on it if you must cut it earlier.
- The assembled bowls keep for 4 days in the fridge. Reheat the chicken, quinoa and vegetables in the microwave, then add the cold ingredients.
Variations
- Swap the chicken for shrimp, salmon or marinated tofu.
- Use sweet potato or eggplant in place of zucchini.
- Add hummus or tzatziki as a sauce alongside the vinaigrette.
About bowl meals
Putting protein, grains and vegetables in one bowl is common in food cultures worldwide. Japanese donburi, Korean bibimbap and Hawaiian poke bowls are all variations on the idea. In the United States, the grain bowl became a lunchtime staple in the 2010s, helped by cafés that let customers choose a base, a protein and toppings.
Meal prep, cooking components in bulk and assembling them through the week, comes from a mix of fitness culture and a wider interest in saving time and money. A bowl is well suited to it, since each element can be cooked separately and combined in different ways, which is why this format works so well for busy weeks.
The dressing here is a classic vinaigrette. A ratio of roughly three parts oil to one part acid is the traditional starting point taught in French cooking, and it works with lemon juice just as well as with vinegar. You can adjust it to taste.
