Go Back
+ servings
low carb chicken meal prep dinner in square glass food container
Print

Low Carb Chicken Meal Prep Bowls

These low carb chicken meal prep bowls are full of protein and fresh veggies. Make this recipe for this week’s lunches in just 30 minutes!
Course Lunch, Main Course
Cuisine American
Keyword Chicken Breast, Chicken Meal Prep Recipe, low-carb meal-prep
Prep Time 10 minutes
Cook Time 30 minutes
0 minutes
Total Time 40 minutes
Servings 4 People
Calories 313kcal

Ingredients

FOR THE MASHED CAULIFLOWER

FOR THE VEGGIES

  • 1 tablespoon olive oil
  • ½ tablespoon butter
  • 2 cups zucchini chopped
  • 2 cups red bell pepper chopped
  • 2 cups red onions chopped
  • 1 teaspoon garlic powder
  • Salt and black pepper

Instructions

FOR THE CHICKEN:

  • Cut the chicken breasts into thinner cut by placing chicken breast on a cutting board. Hold it flat with one hand. Using a sharp knife, slice the chicken breast horizontally into two even pieces*.
  • Heat the oil in a medium skillet over medium-high heat. In a medium bowl, place the chicken with olive oil, oregano, paprika, onion powder, salt, and pepper. Toss everything together.
  • Place seasoned chicken breast in the pan. Cook for about 5 minutes per side, turning once. Chicken will be ready when it gets the internal temperature of 165˚F. Transfer the chicken breasts to a plate.
    overhead view of a cast iron skillet containing chicken breast and spices

FOR THE MASHED CAULIFLOWER

  • Fill a large pot with about 2 cups of water, and bring it to a boil. Then, place a steamer basket in the bottom of the pot. Add the cauliflower florets to the steamer basket.
    overhead view of a large pot containing cauliflower
  • Cover the pot, and steam until the cauliflower is fork-tender, about 6-8 minutes. Remove from the heat, uncover the pot and let the cauliflower cool for 3-5 minutes.
  • Place the steamed cauliflower and garlic in a food processor or blender jar, and puree/blend until the cauliflower is completely smooth.
    overhead view of a food processor containing cauliflower
  • Transfer to a bowl, add the butter, Parmesan, salt, and ground black pepper, and stir well to combine. Set aside.
    overhead view of a white bowl containing mashed cauliflower, parmesan and spices

FOR THE VEGGIES

  • In the same skillet you seared chicken breast, heat oil and butter. Add onions, bell pepper and zucchini. Saute them until tender. It’s about 4-5 minutes. Season with garlic powder, salt and pepper. Mix to combine.

MEAL PREPPING:

  • Place an even amount of chicken, veggies, and mashed cauliflower into 4 glass containers. Cover with the lid, and place in the fridge for up 4 days. Heat in the microwave for about 1½ - 2 minutes. The time depends on the power of your microwave.

Video

Notes

  • Click HERE to watch the web story.
  • When you cut chicken breast thinner, it cooks faster than full-sized breasts and it’s ideal for searing or breading, and frying.
  • Use an instant-read meat thermometer to check that the internal temperature of the chicken has reached 165F to ensure they're fully cooked.
  • You can use frozen cauliflower to make the mash.
  • To store: Store the chicken bowls in the fridge for up to 4 days.
  • To reheat: Reheat the bowls in the microwave until heated through.
  • To freeze: I would recommend only freezing the chicken as the vegetables won't hold up well. Freeze the chicken in a freezer-safe bag or container for up to 3 months.

Nutrition

Serving: 1/4 | Calories: 313kcal | Carbohydrates: 28g | Protein: 16g | Fat: 17g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Cholesterol: 47mg | Sodium: 1154mg | Potassium: 1139mg | Fiber: 10g | Sugar: 14g