Why You’ll Love This Recipe
A Low Carb Chicken & Broccoli Meal Prep Bowl is one of the simplest and most reliable ways to stay on track with healthy eating without sacrificing flavor or convenience. This recipe combines lean protein, vibrant vegetables, and a light yet flavorful sauce to create a balanced, nourishing meal you can enjoy throughout the week. It is especially helpful for busy schedules, since it reheats beautifully and holds its texture well. I have prepared variations of this bowl using almond milk in place of cream for the sauce when I wanted something lighter, and it still turned out smooth and flavorful. Whether you follow a low-carb lifestyle or simply want clean, fresh meals ready to go, this recipe offers consistency, nutrition, and endless customization. It’s great for lunches, quick dinners, or even post-workout fuel, and the ingredients remain simple, budget-friendly, and easy to find.
Low Carb Chicken & Broccoli Meal Prep Bowl: A Clean, Satisfying Make-Ahead Favorite
- Total Time: 30 mins
- Yield: 4 bowls
Description
Low Carb Chicken & Broccoli Meal Prep Bowls are a simple, healthy, and protein-packed option perfect for weekly lunches. Featuring seasoned chicken, tender broccoli, and a flavorful garlic butter sauce, these bowls are easy to assemble, keto-friendly, and highly satisfying.
Ingredients
- 1 1/2 pounds boneless, skinless chicken breasts (cut into bite-sized pieces)
- 4 cups broccoli florets
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 tablespoons butter
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 tablespoon soy sauce or coconut aminos
- 1 teaspoon red pepper flakes (optional)
- Fresh parsley for garnish
Instructions
- Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper.
- Place chicken pieces on one half of the baking sheet and broccoli florets on the other.
- Drizzle olive oil evenly over both chicken and broccoli.
- Season with garlic powder, paprika, onion powder, salt, and black pepper, tossing to coat.
- Bake for 18–22 minutes, stirring halfway through, until chicken is cooked through and broccoli is tender-crisp.
- Meanwhile, melt butter in a small saucepan over medium heat. Add minced garlic and cook for 30 seconds.
- Stir in lemon juice, soy sauce (or coconut aminos), and red pepper flakes.
- Divide chicken and broccoli into 4 meal prep containers and drizzle garlic butter sauce over each portion.
- Garnish with parsley and let cool before sealing containers.
Notes
- Swap broccoli for asparagus, zucchini, or green beans.
- Use chicken thighs for juicier results.
- Store in the fridge for up to 4 days; reheat gently in the microwave.
- Add cauliflower rice for extra volume without adding carbs.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Meal Prep / Main Course
- Method: Baked
- Cuisine: American
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Chicken Breast
Lean chicken breast provides high-quality protein while keeping the dish light and low carb. It cooks quickly and absorbs seasoning beautifully.
Broccoli
Fresh broccoli adds vibrant color, fiber, and nutrients. It stays tender-crisp when meal-prepped, making it ideal for reheating.
Olive Oil
A drizzle of olive oil helps sear the chicken evenly and adds healthy fats.
Garlic
Minced garlic brings aromatic depth and compliments both chicken and broccoli perfectly.
Paprika
Smoky paprika adds mild warmth and enhances the flavor of the chicken without overpowering it.
Salt and Pepper
A simple blend of salt and pepper keeps the seasoning balanced and clean.
Butter
A small amount of butter enriches the sauce and helps coat the broccoli lightly.
Chicken Broth
Chicken broth builds the base for a light pan sauce that keeps the chicken moist.
Cream or Almond Milk
A splash of cream or almond milk adds silkiness to the sauce. Almond milk works surprisingly well for a lighter version.
Parmesan Cheese
Grated Parmesan cheese boosts flavor with its salty, nutty profile and blends seamlessly into the light sauce.
Directions
Start by seasoning the chicken breasts with salt, pepper, garlic, and paprika. Heat olive oil in a skillet over medium-high heat and sear the chicken on both sides until golden and cooked through. Remove the chicken from the skillet and let it rest before slicing.
In the same skillet, melt the butter and add the minced garlic. Sauté briefly until fragrant. Pour in the chicken broth, scraping the pan to lift any browned bits. Add the cream or almond milk and whisk until smooth. Allow the sauce to simmer gently until slightly thickened. Stir in the Parmesan until melted and adjust seasoning as needed.
For the broccoli, steam or sauté it just until tender-crisp to preserve nutrients and color. Add the broccoli to the skillet and toss lightly to coat in the sauce.
Slice the chicken and divide it among your meal prep containers. Add the sauced broccoli and spoon extra sauce over each portion. Let everything cool before sealing. Refrigerate and enjoy throughout the week.
Equipment needed
Must-Have Tools to Get Rolling
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
9×13-inch baking dish – Ideal size to fit your rolled cabbage leaves snugly and prevent them from unraveling.
knife – A sharp, durable kitchen knife perfect for slicing, chopping, and dicing with ease.
Servings and timing
This recipe makes about 4 servings. Preparation takes around 10 minutes, cooking requires approximately 15–18 minutes, and cooling time is another 10 minutes before storing.
Storage/reheating
Store the meal prep bowls in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave for 1–2 minutes or in a covered skillet over low heat. Add a splash of broth or water if needed to loosen the sauce.
Variations and Customizations
Lemon Herb Chicken Bowl
Add lemon zest and fresh herbs like parsley or thyme to brighten the flavor.
Spicy Kick
Season the chicken with chili powder or add crushed red pepper to the sauce.
Creamy Alfredo Style
Increase the Parmesan and use cream for a richer, alfredo-like finish.
Asian-Inspired Bowl
Swap the sauce for soy sauce, ginger, and sesame for a lighter, savory twist.
Low-Carb Pasta Add-In
Include a small portion of zucchini noodles or shirataki noodles.
Roasted Broccoli Version
Roast the broccoli instead of steaming for deeper flavor.
Dairy-Free Option
Use olive oil and almond milk only, skipping the Parmesan.
Cheese Lover’s Bowl
Add shredded mozzarella or extra Parmesan on top before storing.
Mushroom Chicken Bowl
Add sautéed mushrooms for extra earthiness and volume.
Extra Veggie Meal Prep
Mix in sautéed spinach, asparagus, or cauliflower rice for a fuller bowl.
FAQs
Can I use chicken thighs instead of breasts?
Yes, thighs stay juicy and add more richness.
Can I freeze the bowls?
You can freeze the chicken, but broccoli texture softens; best kept refrigerated.
How do I prevent the chicken from drying out?
Avoid overcooking; sear on high heat and finish gently.
Can I make this without dairy?
Yes, use almond milk and omit Parmesan.
Should I cook broccoli separately?
Steaming separately helps control texture.
Can I use frozen broccoli?
Yes, thaw slightly and cook until just tender.
How do I thicken the sauce?
Simmer longer or add a small amount of extra Parmesan.
Is this keto-friendly?
Yes, it is naturally low in carbs and fits most keto plans.
Can I add rice for non-low-carb eaters?
Absolutely—serve theirs with rice while keeping yours low carb.
Is meal prep safe for 4 days?
Yes, this dish stores well for up to 4 days when refrigerated properly.
Conclusion
Low Carb Chicken & Broccoli Meal Prep Bowls offer balanced nutrition, clean flavors, and versatile preparation, making them ideal for a busy lifestyle. With tender chicken, bright broccoli, and a light yet flavorful sauce, this recipe provides dependable, satisfying meals throughout the week. It is simple, customizable, and a perfect addition to any meal prep routine.
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