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High-Protein Gluten-Free Meal Prep Bowls - Simple, Fresh, and Satisfying

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 servings

Ingredients

  • Protein Base (choose one): 1.5 lb boneless, skinless chicken breasts, or
  • 1.5 lb extra-firm tofu, pressed and cubed, or
  • 1.25 lb salmon fillets (for a fish option)
  • Grain/Carb: 1.5 cups dry quinoa (rinsed) or brown rice (use certified gluten-free if needed)
  • Veggies: 1 large head broccoli, cut into florets
  • 2 bell peppers, sliced
  • 1 medium red onion, sliced
  • 1 cup cherry tomatoes, halved (added fresh)
  • 1 cup canned chickpeas or black beans, rinsed and drained
  • Seasoning Blend: 2 tsp smoked paprika
  • 1.5 tsp garlic powder
  • 1 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp kosher salt (plus more to taste)
  • 1/2 tsp black pepper
  • Lemon-Garlic Dressing: 1/3 cup extra-virgin olive oil
  • Zest of 1 lemon
  • Juice of 2 lemons
  • 2 garlic cloves, finely grated or minced
  • 1 tsp Dijon mustard (check gluten-free)
  • 1 tsp maple syrup or honey
  • 1/2 tsp salt, 1/4 tsp pepper
  • Optional Toppings: 1/4 cup fresh parsley or cilantro, chopped
  • 1/3 cup crumbled feta (omit for dairy-free)
  • 1 avocado, sliced (add day-of)
  • Red pepper flakes or hot sauce

Instructions

  • Cook the quinoa: Rinse quinoa well. Add to a pot with 3 cups water and a pinch of salt. Bring to a boil, reduce to low, cover, and cook 15 minutes. Rest 5 minutes, then fluff.
  • Prep the protein: Pat chicken or tofu dry. Toss with 1 tablespoon olive oil and half the seasoning blend. For salmon, use 1 teaspoon olive oil and a lighter sprinkle of seasoning.
  • Roast the veggies: Heat oven to 425°F (220°C). On a large sheet pan, toss broccoli, bell peppers, and red onion with 1–2 tablespoons olive oil, the remaining seasoning, and a pinch of salt. Spread in an even layer.
  • Add the protein to the pan: Move veggies to one side, add the seasoned chicken or tofu to the other side. If using salmon, roast veggies first, then add salmon halfway through.
  • Roast until done: Roast chicken and veggies 18–22 minutes, flipping veggies once. Chicken is done at 165°F and lightly browned. Tofu should be golden with crisp edges (20–25 minutes). For salmon, roast veggies 10 minutes, add salmon, and cook 10–12 minutes more.
  • Make the dressing: Whisk olive oil, lemon zest and juice, garlic, Dijon, sweetener, salt, and pepper until emulsified. Adjust to taste. It should be bright and tangy.
  • Add beans and tomatoes: In a bowl, combine chickpeas or black beans with cherry tomatoes and 2 tablespoons dressing. This keeps them juicy and seasoned.
  • Assemble the bowls: Divide quinoa among 4–5 containers. Top with roasted veggies, protein, and the bean-tomato mix. Drizzle each with 1–2 tablespoons dressing. Add herbs and feta if using.
  • Cool, then store: Let bowls cool uncovered 15–20 minutes before sealing. Refrigerate up to 4 days.
  • Serve: Enjoy chilled or reheat gently. Add avocado or hot sauce right before eating. If reheating, wait to add feta or fresh herbs until after warming.