Lemon Garlic Chicken Protein Bowl is a full meal with tender chicken, quinoa, roasted broccoli, cool cucumber, juicy tomatoes, and red onion. Add the creamy lemon garlic yogurt sauce, and every bite gets a mix of warm, cool, crisp, and creamy.
This is a good option when you want a high-protein lunch or dinner that doesn’t leave you hungry an hour later. Each serving has 51 grams of protein, along with quinoa and plenty of vegetables.
The lemon, garlic, oregano, dill, and parsley give the bowl a Mediterranean-inspired taste without relying on a heavy sauce.
Make all four servings for dinner, or divide them into containers for meal prep. Keep the fresh vegetables and yogurt sauce separate until serving so everything holds up better.
A few dependable kitchen basics, including a rimmed baking sheet and a saucepan with a lid, make prep easier throughout the week.
Why You’ll Love This Lemon Garlic Chicken Protein Bowl
High in Protein
Each serving has 51 grams of protein from the chicken, quinoa, and Greek yogurt. It makes a filling main course for lunch or dinner.
Plenty of Texture
Roasted chicken and broccoli pair with fluffy quinoa, crisp cucumber, tomatoes, and thin slices of red onion.
Meal Prep Friendly
Prepare the chicken, quinoa, broccoli, and sauce ahead of time. Store the fresh toppings separately to keep their texture.
Creamy Sauce Without Mayonnaise
Plain nonfat Greek yogurt makes the base of the sauce. Lemon, garlic, and dill give it a tangy finish.
A Complete Bowl
The recipe has protein, grains, vegetables, and sauce in one serving. There’s no need to prepare a separate side dish.
Ingredient Substitutions
Chicken Breasts
Use boneless skinless chicken thighs in place of the chicken breasts. Check that the chicken reaches an internal temperature of 165°F before serving.
Quinoa
Replace the quinoa with cooked brown rice, white rice, farro, or couscous. Prepare the replacement according to its package directions.
Chicken Broth
Use vegetable broth in place of the chicken broth. Water also works, though the quinoa will have less seasoning.
Broccoli
Replace the broccoli with cauliflower florets, zucchini pieces, or sliced bell peppers. Softer vegetables may need less roasting time.
Grape Tomatoes
Cherry tomatoes can replace the grape tomatoes without any other changes.
Red Onion
Use thinly sliced shallot or chopped green onion for a milder onion taste.
Greek Yogurt
Use plain low-fat or whole-milk Greek yogurt. A plain dairy-free yogurt can also work if it has a thick texture and no added sugar.
Dried Herbs
Replace 1 teaspoon of dried oregano with 1 tablespoon of chopped fresh oregano. Replace ½ teaspoon of dried dill with 1½ teaspoons of chopped fresh dill.
Fresh Lemon Juice
Bottled lemon juice can work when fresh lemons aren’t available, but fresh juice gives the sauce and chicken a cleaner lemon taste.
Parsley
Use chopped fresh dill, cilantro, or mint in place of the parsley.
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RECOMMENDED TOOL FOR THIS RECIPE
Large Sheet Pan
A roomy sheet pan makes it easy to roast the chicken and vegetables with plenty of space for even cooking and browning.
Lemon Garlic Chicken Protein Bowl
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Equipment
Ingredients
- 1½ pound boneless skinless chicken breasts cut into 1-inch pieces
- 1 tablespoon olive oil
- 2 tablespoon fresh lemon juice
- 4 cloves garlic minced
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
For the Bowls:
- 1 cup uncooked quinoa rinsed
- 2 cups low-sodium chicken broth
- 3 cups broccoli florets
- 1 medium cucumber diced
- 1 cup grape tomatoes halved
- ¼ cup red onion thinly sliced
- 2 tablespoon chopped fresh parsley
For the Lemon Garlic Yogurt Sauce:
- ¾ cup plain nonfat greek yogurt
- 2 tablespoon fresh lemon juice
- 1 clove garlic minced
- 1 tablespoon water
- ½ teaspoon dried dill
- ¼ teaspoon salt
- ⅛ teaspoon ground black pepper
Instructions
- Preheat the oven to 425°F.
- Line a large baking sheet with parchment paper.
- Place the chicken in a large mixing bowl. Add the olive oil, lemon juice, garlic, oregano, paprika, salt, and black pepper. Toss until the chicken is evenly coated.
- Arrange the chicken in a single layer on one side of the prepared baking sheet. Place the broccoli on the other side of the baking sheet.
- Roast for 9 to 11 minutes. Stir the chicken and broccoli.
- Roast for another 9 to 11 minutes, or until the broccoli is tender and the chicken reaches an internal temperature of 165°F.
- Add the quinoa and chicken broth to a medium saucepan.
- Bring the broth to a boil over medium-high heat. Reduce the heat to low. Cover the saucepan. Simmer for approximately 15 minutes, or until the quinoa has absorbed the broth.
- Remove the saucepan from the heat. Let the quinoa stand, covered, for 5 minutes. Fluff the quinoa with a fork.
- Add the Greek yogurt, lemon juice, garlic, water, dill, salt, and black pepper to a small bowl. Using a wire whisk, mix until smooth.
- Add more water, a small amount at a time, if needed to make the sauce thin enough to drizzle.
- Divide the quinoa among 4 bowls. Add the roasted chicken, broccoli, cucumber, tomatoes, and red onion. Drizzle the lemon garlic yogurt sauce over each bowl. Sprinkle with chopped parsley.
Notes
Tips and Tricks
Cut the chicken evenly – Keep the pieces close to 1 inch so they finish roasting at about the same time. Rinse the quinoa well – Rinsing removes its natural coating, which can taste bitter. Give the chicken room – Leave space between the pieces so they roast instead of steaming. Keep meal-prep toppings separate – Store the cucumber, tomatoes, red onion, and sauce away from the warm ingredients until serving.Storing and Reheating
Refrigerate – Store the chicken, quinoa, and broccoli in an airtight container for up to 4 days. Keep the fresh vegetables and yogurt sauce in separate containers. Reheat in the microwave – Warm the chicken, quinoa, and broccoli in 30-second intervals until heated through. Add the vegetables and sauce after reheating. Reheat in the oven – Place the chicken and broccoli on a baking sheet. Warm at 350°F until heated through. Reheat the quinoa separately.Nutrition
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