High-Protein Lemon Thyme Chicken Bowls – Easy Healthy Dinner Mediterranean

These high-protein lemon thyme chicken bowls are a fantastic option for anyone looking for a healthy, flavorful, and easy meal.

Whether you’re planning a dinner for guests or prepping lunches for the week, this recipe delivers on taste and convenience without sacrificing nutrition. It’s a Mediterranean-inspired dish that’s simple enough for a weeknight but impressive enough for company. Each serving provides about 35 grams of protein.

This recipe is designed to be straightforward, using readily available ingredients and minimal fuss. It’s perfect for busy individuals and families who want to eat well without spending hours in the kitchen. Get ready to add a new favorite to your meal rotation!

High-Protein Lemon Thyme Chicken Bowls

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• Total Time: 35-40 minutes
• Yield: 4 servings 1x

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Description

These high-protein lemon thyme chicken bowls are a fantastic option for anyone looking for a healthy, flavorful, and easy meal. Whether you’re planning a dinner for guests or prepping lunches for the week, this recipe delivers on taste and convenience without sacrificing nutrition. It’s a Mediterranean-inspired dish that’s simple enough for a weeknight but impressive enough for company. Each serving provides about 35 grams of protein.

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Ingredients

Scale 1x2x3x

1.5 pounds boneless, skinless chicken breasts or thighs

2 tablespoons olive oil

1 large lemon, zested and juiced

2 tablespoons fresh thyme leaves, chopped

1 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon salt

1/4 teaspoon black pepper

1 head broccoli, cut into florets

1 red bell pepper, deseeded and sliced

1 cup cherry tomatoes, halved

1/2 cup Kalamata olives, pitted and halved

1/4 cup crumbled feta cheese (optional, for serving)

Fresh parsley, chopped (for garnish, optional)

Cooked quinoa, brown rice, or mixed greens (for serving, optional)

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Instructions

1. 1. Prepare the Chicken and Marinade: Pat the chicken breasts or thighs dry with paper towels. In a medium bowl, combine the olive oil, lemon zest, lemon juice, chopped fresh thyme, garlic powder, onion powder, salt, and black pepper. Add the chicken to the bowl, tossing to coat evenly. Let it marinate for at least 10 minutes while you prepare the vegetables, or up to 30 minutes for deeper flavor.

2. 2. Preheat Oven and Prep Vegetables: Preheat your oven to 400 F (200 C). Line a large baking sheet with parchment paper for easy cleanup. On the baking sheet, spread out the broccoli florets and sliced red bell pepper in a single layer.

3. 3. Arrange for Roasting: Place the marinated chicken pieces among the vegetables on the baking sheet. Ensure there’s a little space between each piece to allow for even cooking and browning.

4. 4. Roast the Chicken and Vegetables: Transfer the baking sheet to the preheated oven. Roast for 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165 F / 74 C) and the vegetables are tender-crisp and slightly charred. Halfway through cooking, you can gently toss the vegetables.

5. 5. Add Remaining Ingredients: Once the chicken and vegetables are cooked, remove the baking sheet from the oven. Carefully scatter the halved cherry tomatoes and pitted Kalamata olives over the chicken and vegetables. The residual heat will warm them slightly without making them mushy.

6. 6. Assemble the Bowls: To assemble your bowls, start with a base of cooked quinoa, brown rice, or mixed greens if desired. Top with several pieces of the lemon thyme chicken, roasted broccoli, red bell pepper, cherry tomatoes, and Kalamata olives.

7. 7. Garnish and Serve: Finish each bowl with a sprinkle of crumbled feta cheese, if using, and a garnish of fresh chopped parsley. Serve immediately and enjoy your vibrant, high-protein meal!

• Prep Time: 15 minutes
• Cook Time: 20-25 minutes
• Category: main dish
• Cuisine: mediterranean

Nutrition

• Serving Size: 1 bowl
• Protein: 35

Keywords: chicken, lemon, thyme, healthy, meal prep, mediterranean, high protein, easy, weeknight, dinner

What You’ll Love About This Quick And Easy Recipe

This recipe is a true winner for several reasons. First, it’s incredibly versatile, making it ideal for a variety of occasions. You can serve it as a light yet satisfying dinner, or portion it out for healthy work lunches throughout the week. The flavors are bright and fresh, thanks to the lemon and thyme, which perfectly complement the tender chicken. It’s a naturally carb-free meal (depending on your chosen base), making it suitable for various dietary preferences. Families will appreciate how quickly it comes together, and even picky eaters often enjoy the simple, clean flavors of roasted chicken and fresh vegetables. It’s also an excellent choice for entertaining guests, as it’s easy to prepare in larger batches and looks beautiful when assembled.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients ahead of time makes the cooking process much smoother. This recipe relies on fresh, wholesome components that are easy to find at any grocery store.

INGREDIENTS:

• 1.5 pounds boneless, skinless chicken breasts or thighs
• 2 tablespoons olive oil
• 1 large lemon, zested and juiced
• 2 tablespoons fresh thyme leaves, chopped
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 head broccoli, cut into florets
• 1 red bell pepper, deseeded and sliced
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese (optional, for serving)
• Fresh parsley, chopped (for garnish, optional)
• Cooked quinoa, brown rice, or mixed greens (for serving, optional)

For substitutions, you can easily swap chicken breasts for thighs for a slightly richer flavor. If fresh thyme isn’t available, 1 teaspoon of dried thyme can be used, though fresh is always preferred for its vibrant aroma. Feel free to experiment with other non-starchy vegetables like zucchini, asparagus, or green beans to roast alongside the chicken. If you don’t have a red bell pepper, any color will work just fine. For a dairy-free option, simply omit the feta cheese. You can also use different types of olives if Kalamata aren’t your favorite.

Time Needed From Start To Finish

This recipe is designed for efficiency, making it perfect for busy weeknights.

• Preparation Time: 15 minutes
• Cooking Time: 20-25 minutes
• Total Time: 35-40 minutes

How To Make It Step By Step With Visual Cues

Follow these simple steps to create delicious and healthy lemon thyme chicken bowls.

1. Prepare the Chicken and Marinade: Pat the chicken breasts or thighs dry with paper towels. In a medium bowl, combine the olive oil, lemon zest, lemon juice, chopped fresh thyme, garlic powder, onion powder, salt, and black pepper. Add the chicken to the bowl, tossing to coat evenly. Let it marinate for at least 10 minutes while you prepare the vegetables, or up to 30 minutes for deeper flavor.
2. Preheat Oven and Prep Vegetables: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup. On the baking sheet, spread out the broccoli florets and sliced red bell pepper in a single layer.
3. Arrange for Roasting: Place the marinated chicken pieces among the vegetables on the baking sheet. Ensure there’s a little space between each piece to allow for even cooking and browning.
4. Roast the Chicken and Vegetables: Transfer the baking sheet to the preheated oven. Roast for 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F / 74°C) and the vegetables are tender-crisp and slightly charred. Halfway through cooking, you can gently toss the vegetables.
5. Add Remaining Ingredients: Once the chicken and vegetables are cooked, remove the baking sheet from the oven. Carefully scatter the halved cherry tomatoes and pitted Kalamata olives over the chicken and vegetables. The residual heat will warm them slightly without making them mushy.
6. Assemble the Bowls: To assemble your bowls, start with a base of cooked quinoa, brown rice, or mixed greens if desired. Top with several pieces of the lemon thyme chicken, roasted broccoli, red bell pepper, cherry tomatoes, and Kalamata olives.
7. Garnish and Serve: Finish each bowl with a sprinkle of crumbled feta cheese, if using, and a garnish of fresh chopped parsley. Serve immediately and enjoy your vibrant, high-protein meal!

Easy Variations And Serving Ideas That Fit Real Life

This recipe is incredibly adaptable, making it a fantastic base for many meal ideas. For a kid-friendly twist, you can cut the chicken into smaller, bite-sized pieces before marinating and roasting, which often makes it more appealing. You could also serve the chicken and vegetables deconstructed, allowing children to pick and choose what they want on their plate.

If you’re serving this for a party or buffet, consider preparing all the components ahead of time and arranging them in separate platters for guests to build their own bowls. Offer a variety of bases like fluffy quinoa, brown rice, or even spiralized zucchini noodles for a lighter option. Optional toppings can elevate the experience: a drizzle of balsamic glaze, a dollop of hummus, a sprinkle of toasted pine nuts, or a squeeze of fresh lemon juice right before serving. For a little heat, a pinch of red pepper flakes can be added to the marinade.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have a few common pitfalls. Here’s how to ensure your lemon thyme chicken bowls turn out perfectly every time.

• Overcrowding the Baking Sheet: If you pile too many ingredients onto one baking sheet, they will steam instead of roast, leading to soggy chicken and vegetables. Use two baking sheets if necessary, ensuring everything has enough space to brown nicely.
• Overcooking the Chicken: Chicken breasts can dry out quickly. Use a meat thermometer to check for doneness; once it reaches 165°F (74°C) at its thickest part, remove it from the oven. A few minutes of rest will allow the juices to redistribute, keeping the chicken moist.
• Skipping the Marinade Time: While a quick toss is fine, allowing the chicken to marinate for at least 10-15 minutes helps infuse it with flavor and can contribute to more tender results. Don’t rush this step if you have the time.
• Not Patting Chicken Dry: Excess moisture on the chicken surface prevents it from browning properly. Always pat your chicken dry with paper towels before adding the marinade.
• Adding Tomatoes Too Early: Cherry tomatoes can burst and become watery if roasted for the entire cooking time. Adding them towards the end, or even after roasting, allows them to warm through while retaining their fresh texture.

How To Store It And Make It Ahead Without Ruining Texture

These lemon thyme chicken bowls are excellent for meal prep and store well, making them a perfect choice for healthy batch meals.

• Storage: Once cooled completely, transfer the chicken and roasted vegetables to airtight containers. They will keep well in the refrigerator for up to 3-4 days. Store any cooked grains or greens separately if possible, to prevent them from becoming soggy.
• Reheating: For best results, reheat individual portions in the microwave for 1-2 minutes, or until warmed through. You can also gently warm the chicken and vegetables in a skillet over medium heat until hot, which helps maintain a better texture than microwaving. If reheating with greens, add the greens fresh or after the other components are warmed.
• Make Ahead: You can prepare the marinade and marinate the chicken a day in advance, storing it in an airtight container in the refrigerator. The vegetables can also be chopped and stored in separate containers a day ahead. This significantly cuts down on prep time on the day of cooking. Assemble the bowls just before serving for the freshest taste and best texture.

Questions People Always Ask Before Making This Recipe

Here are some common questions and helpful answers to ensure your success with this recipe.

• Can I use frozen chicken? Yes, but make sure it’s fully thawed before marinating and cooking. Pat it very dry to remove any excess moisture.
• What if I don’t have fresh thyme? You can substitute with 1 teaspoon of dried thyme. Rub it between your fingers before adding

FAQs

• Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
• How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
• Can I adjust sweetness? Yes—add more or less sweetener to taste.
• Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.