Delicious, refreshing, and sweet! These chicken meal prep bowls with broccoli, beets and farro salad are nutritional bombs! The meal prep is high in protein and fiber. It's also dairy-free.
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I’m a big fan of summer, as I’m sure many of you are too.
It’s the perfect time for lazing on the deck or patio. And getting rid of the winter blahs.
But, with summer comes heat. And no-one wants to be slaving in the kitchen during summer.
That’s why salads are the perfect option for summer. They’re light, easy to make, and take little time to prepare.
But let’s face it, even though salads are refreshing, they tend to be missing a little something. That something is protein.
Many salads are packed with greens but contain very little protein. So, you end up having to raid your fridge or cookie jar.
Chicken with Broccoli, Beets and Farro Salad
This chicken meal prep bowl won’t leave you hungry. That’s because it’s packed with tender, juicy, perfectly seasoned chicken breasts.
The sweetness of the oranges and beets offsets the bitterness of the broccoli. And the salad dressing is the icing on the top of the cake, ahem, salad.
It’s savory with a hint of acidity. Meanwhile, the nuttiness and chewiness of the farro is a perfect complement to the chicken.
Besides being delicious, farro is pretty nutritious. It’s packed with protein and fiber; in fact, it has more fiber than many popular grains, including brown rice.
Besides being delicious, this chicken meal prep bowl is good for you.
It’s high in protein. In fact, it provides a whopping 55 grams of protein; that’s a lot more protein than your typical salad.
It’s high in fiber too. One serving provides almost 50% of your daily fiber needs.
Fiber is not only good for your digestion but also helps you feel full too.
This meal prep bowl is also packed with a number of vitamins and minerals.
For instance, it’s an excellent source of vitamins A and C. So, it’s good for your immune system.
It also contains a ton of iron. So, it helps keep your energy levels up.
How Long Does Chicken Last in the Fridge as Meal Prep?
The chicken will last 3 to 4 days in the fridge as meal prep. To keep it fresh longer, make sure you store it in airtight food storage containers.
I like these ones here because they are sustainable.
If you prefer lighter containers, these BPA-free plastic containers are a good option.
Chicken Meal Prep Essentials
Here are the things you’ll need to make this meal prep:
- Non-stick skillet: I recommend a cast-iron skillet as it is naturally non-stick and doesn’t contain toxic chemicals.
- Measuring spoons
What is the Best Way to Cook Chicken for Meal Prep?
The best way to cook chicken for meal prep is in a hot cast-iron skillet. Cooking your chicken breast in a cast-iron skillet gives you a nice sear on your chicken.
If you don’t have a cast-iron skillet, the next best thing is a non-stick pan. I like this non-stick pan because it doesn’t contain toxic chemicals.
Also, by cooking your chicken breast in a cast-iron skillet or non-stick pan, you’re less likely to overcook it, as opposed to baking it in the oven.
When you overcook chicken breast, it gets pretty dry and tastes and looks like cardboard… And no one likes to eat cardboard.
One pro tip for cooking chicken breasts: Make sure they’re at room temperature before cooking them. That’s because cold chicken breast tends to cook unevenly and to be quite tough.
To get your chicken breast to room temperature, just let them sit outside the fridge for 20 minutes.
How to Make Chicken with Broccoli, Beets and Farro Salad
Here’s how to make this meal prep!
Start by mixing your garlic powder, paprika, cumin, and salt. Then rub it on your chicken.
Next, add a bit of olive oil to your pan. Once hot, add your chicken and cook for 6 minutes on each side until fully cooked.
If you’re unsure whether they’re done, just use a meat thermometer like this to check the internal temperature of your chicken breasts. It should read 165 degrees Fahrenheit.
Once your chicken breasts are done cooking, let them cool down before slicing them. You want them to rest about 5 minutes before slicing, so they don’t dry out.
Begin by slicing your red onion and peeling your oranges. Next, cut your beets into wedges.
Place your broccoli into boiling water and cook for 6 to 8 minutes. Then, drain using a colander. This one here has heat resistant handles that come in handy.
Finally, add your beet wedges to the cooked farro along with some salt.
Making the dressing is pretty easy. All you have to do is add your parsley, garlic, olive oil, vinegar, and salt to a blender and blend until smooth.
Vegetables to Serve with This Chicken Meal Prep
You’ll be serving this Chicken Meal Prep with broccoli and beets.
Remember your mom telling you to eat your broccoli? That’s for a good reason- broccoli is a powerhouse of nutrition.
It’s packed with vitamins A and C. So, it helps boost your immune system.
It also contains potent antioxidants that promote good health. And eating it also promotes good digestion and healthy bowel movements. So, eat up your broccoli!
Beets are pretty impressive too. They’re a good source of manganese, which you need for healthy bones.
Other Recipes You Might Like
- One-Pan Chicken Legs with Chickpeas and Quinoa
- Baked Herb Chicken Breasts with Couscous Meal Prep
- Lemon Chicken with Veggies Meal Prep
- Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb)
- 21 Delicious High Protein Meal Prep Ideas
- 25 High Protein Lunches
- 4 skinless, boneless chicken breasts
- 1 tsp garlic powder
- ½ tsp paprika
- 1 tsp ground cumin
- ¼ tsp salt
- 1 tbsp extra-virgin olive oil
- ½ cup parsley leaves
- 2 garlic cloves
- 5 tbsp extra-virgin olive oil
- 1 tsp vinegar
- ½ tsp salt
- 1 red onion (sliced)
- 4 small red beets (cooked)
- 2 cups broccoli
- 8.5 oz cooked farro (250 g)
- 2 oranges (peeled and sliced)
- ½ tsp salt
- Fresh dill (chopped)
- Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
- Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
- Combine beet wedges with cooked farro and add salt.
- Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
- Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we've just made and sprinkle some chopped dill.
Nutrition Information:Yield: 4 Serving Size: 1 meal prep container
Amount Per Serving: Calories: 715Total Fat: 27gSaturated Fat: 4.1gTrans Fat: 0gUnsaturated Fat: 19.5gCholesterol: 138mgSodium: 877mgCarbohydrates: 67gNet Carbohydrates: 55gFiber: 12gSugar: 17gProtein: 55g
Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.