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Lemon Dill Chicken Bowl Recipe Easy Meal Prep for Weight Loss

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A quick, healthy, and flavorful lemon dill chicken bowl perfect for meal prep and weight loss. This recipe features a bright lemon and fresh dill marinade paired with quinoa or brown rice and fresh veggies.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts or thighs
  • 2 medium lemons (zest and juice)
  • 1/4 cup chopped fresh dill (about 15 g)
  • 3 cloves garlic, minced
  • 3 tablespoons extra virgin olive oil
  • 1/2 cup plain Greek yogurt (120 ml), full-fat or low-fat
  • 1 teaspoon honey (optional)
  • Salt to taste (about 1 teaspoon)
  • Black pepper to taste (about 1/2 teaspoon)
  • 2 cups cooked quinoa or brown rice
  • About 2 cups fresh veggies (cherry tomatoes, cucumber slices, or steamed broccoli)

Instructions

  1. Make the marinade: In a medium bowl, whisk together the juice and zest of 2 lemons, chopped fresh dill, minced garlic, olive oil, Greek yogurt, honey (if using), salt, and pepper. This should take about 5 minutes.
  2. Prep the chicken: Trim any excess fat from the chicken breasts or thighs. Place them in the marinade, making sure each piece is fully coated. Cover and refrigerate for at least 30 minutes, ideally up to 2 hours for maximum flavor infusion.
  3. Cook the quinoa or brown rice: While the chicken marinates, rinse 1 cup quinoa or brown rice under cold water. Cook according to package instructions—usually about 15-20 minutes for quinoa, 40-45 minutes for brown rice. Fluff with a fork and set aside.
  4. Cook the chicken: Heat a non-stick skillet or grill pan over medium-high heat. Remove chicken from marinade, letting excess drip off. Cook chicken pieces for about 5-7 minutes per side until golden brown and cooked through. Use a meat thermometer to check for 165°F (74°C) internal temperature.
  5. Prepare veggies: While chicken cooks, wash and slice fresh veggies like cucumbers and cherry tomatoes or steam broccoli until tender-crisp (about 5 minutes).
  6. Assemble the bowls: Divide cooked quinoa or brown rice evenly between your meal prep containers or plates. Slice chicken and place on top. Add fresh veggies around the chicken. Drizzle a little extra lemon juice or olive oil on top for freshness if desired.
  7. Store or serve: If meal prepping, let bowls cool slightly before sealing containers and refrigerating. These last about 4 days in the fridge and reheat beautifully in the microwave.

Notes

Marinate chicken for at least 30 minutes, ideally 2 hours or overnight for best flavor and tenderness. Use lemon zest along with juice for brightness. Cook chicken over medium-high heat to get a nice sear without drying out. Let chicken rest 5 minutes before slicing. Add fresh veggies just before eating to keep them crisp. For low-carb, swap quinoa or rice for cauliflower rice or spiralized zucchini noodles. For dairy-free, replace Greek yogurt with coconut yogurt or olive oil and Dijon mustard. Chicken freezes well for up to 3 months if stored separately from grains and veggies.

Nutrition

Keywords: lemon dill chicken, meal prep, weight loss recipe, healthy chicken bowl, quinoa bowl, easy chicken recipe, low-carb chicken, dairy-free option

Find it online: https://cooltastes.com/lemon-dill-chicken-bowl-recipe-easy-meal-prep-for-weight-loss/