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Easy to make Italian Chicken Meal Prep Bowls
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4.6 from 35 votes

Italian Chicken Meal Prep Bowls

Easy Italian Chicken Meal Prep Bowls: Brown rice, zucchini, broccoli, tomatoes, and red onion, as well as deliciously seasoned chicken all cooked on a sheet pan for low mess, big flavor, meal prep!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Dish, Meal Prep
Cuisine: Italian
Keyword: italian chicken bowls, italian chicken recipe, meal prep
Servings: 4
Calories: 701kcal
Author: Rachael


  • 1 tsp salt
  • 1/2 tsp pepper
  • 2 tsp basil
  • 2 tsp marjoram
  • 2 tsp rosemary
  • 2 tsp thyme
  • 1 tsp. paprika
  • 2 lbs boneless skinless chicken breasts cut into bite sized pieces
  • 1 1/2 cup broccoli florets
  • 1 small red onion chopped
  • 1 cup plum tomatoes
  • 1 medium zucchini chopped
  • 2 tsp garlic minced
  • 2 Tbs olive oil
  • 2-4 cups cooked rice of choice optional
  • Meal Prep Containers


  • Pre-heat oven to 450F. Line a baking sheet with aluminum foil and set aside.
  • In a small bowl, mix salt, pepper, basil, marjoram, rosemary, thyme, and paprika
  • Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.
  • Bake for 15-20 minutes until chicken is cooked, and veggies are slightly charred.
  • Broil 1-2 minutes to brown chicken
  • Place ½ or 1 cup of cooked rice of choice into 4 individual meal prep containers.
  • Divide chicken and veggies evenly on top of the rice.
  • Cover and store in the fridge for 3- 5 days or serve for dinner!



Each Meal Prep Container is approximately 250 calories.
Italian seasoning recipe from http://www.epicurious.com/recipes/member/views/homemade-healthy-italian-seasoning-50121811


Calories: 701kcal | Carbohydrates: 82g | Protein: 57g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 145mg | Sodium: 867mg | Potassium: 1286mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1175IU | Vitamin C: 47.5mg | Calcium: 86mg | Iron: 2.8mg