Keto Chicken & Veggie Meal Prep Bowls

Keto Chicken & Veggie Meal Prep Bowls

Roasted chicken thighs with colorful low-carb veggies and buttery cauliflower rice. Prep once and build keto-friendly bowls for days.

Ingredients

  • 2 lb boneless skinless chicken thighs trimmed
  • 3 tbsp olive oil
  • 2 tsp smoked paprika
  • 1 1/2 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp kosher salt plus more to taste
  • 1/2 tsp black pepper
  • 4 cups broccoli florets
  • 2 zucchini cut into half-moons
  • 1 red bell pepper sliced
  • 1 yellow bell pepper sliced
  • 4 cups riced cauliflower fresh or frozen
  • 2 tbsp butter
  • 1 lemon cut into wedges
  • 2 tbsp fresh parsley chopped
  • 1 avocado sliced, optional for serving

Instructions

  1. Preheat the oven to 425°F (220°C). Line 2 sheet pans with parchment for easy cleanup.
  2. In a large bowl, toss chicken thighs with 1 1/2 tbsp olive oil, smoked paprika, garlic powder, onion powder, salt, and pepper until evenly coated.
  3. Spread the chicken on one sheet pan. On the second pan, toss broccoli, zucchini, and bell peppers with remaining 1 1/2 tbsp olive oil and a pinch of salt and pepper.
  4. Roast the chicken and veggies for 18 to 22 minutes, rotating pans halfway. Chicken is done when it reaches 165°F (74°C) and juices run clear; veggies should be tender with lightly charred edges.
  5. While roasting, heat a large skillet over medium. Add butter, then stir in riced cauliflower and a pinch of salt; cook 5 to 7 minutes until tender with a little bite.
  6. Let chicken rest 5 minutes, then slice or cube. Taste veggies and cauliflower rice, adjusting salt and pepper as needed.
  7. Assemble 6 meal prep bowls: 3/4 to 1 cup cauliflower rice, equal portions of veggies, and sliced chicken.
  8. Finish with parsley and a squeeze of lemon over each bowl. Add avocado right before eating to keep it fresh.
  9. Cool bowls uncovered for 15 minutes, then seal and refrigerate up to 4 days or freeze chicken and veggies separately up to 2 months.

Notes

  • Use two sheet pans so the veggies roast instead of steam.
  • Smoked paprika adds depth; swap with chili powder for a different vibe.
  • Add a pat of butter or drizzle of olive oil after reheating to boost moisture and satiety.
  • Double the chicken for extra protein and freeze half for later in the 19-day plan.

Recipe from ketoglowlife.com · ketoglowlife.com