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Healthy High Protein Chicken and Farro Meal Prep Bowls

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A protein-packed, wholesome meal prep bowl featuring tender chicken, nutty farro, fresh veggies, and a tangy dressing, perfect for weight loss and muscle building.

Ingredients

Scale
  • 2 large chicken breasts (about 12 oz / 340 g), boneless and skinless
  • 2 tablespoons olive oil (for marinade and cooking)
  • 1 lemon, juiced
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and freshly ground black pepper, to taste
  • 1 cup pearled farro (about 190 g)
  • 2 ½ cups water or low-sodium vegetable broth
  • Pinch of salt
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • ½ red onion, thinly sliced (optional)
  • 1 cup baby spinach or kale, chopped
  • ¼ cup crumbled feta cheese (optional)
  • 2 tablespoons chopped fresh parsley or basil
  • 2 tablespoons extra virgin olive oil (for dressing)
  • 1 tablespoon apple cider vinegar or red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper, to taste

Instructions

  1. Marinate the Chicken (10 minutes + optional overnight): In a mixing bowl, whisk together 2 tablespoons olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add chicken breasts and coat thoroughly. Cover and refrigerate for at least 10 minutes; for best flavor, marinate overnight.
  2. Cook the Farro (25-30 minutes): Rinse 1 cup farro under cold water. In a medium saucepan, bring 2 ½ cups water or broth to a boil. Add farro and a pinch of salt. Reduce heat to low, cover, and simmer until tender but chewy, about 25-30 minutes. Drain any excess liquid and fluff with a fork.
  3. Cook the Chicken (8-10 minutes): Heat a non-stick skillet over medium heat with a drizzle of olive oil. Add marinated chicken breasts and cook for 4-5 minutes per side, or until internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes before slicing into bite-sized pieces.
  4. Prepare Veggies and Dressing (5 minutes): While chicken cooks, halve cherry tomatoes, dice cucumber, thinly slice red onion, and chop greens and herbs. In a small bowl, whisk together olive oil, vinegar, Dijon mustard, honey, salt, and pepper to make the dressing.
  5. Assemble Bowls (5 minutes): Divide cooked farro evenly among your meal prep containers or bowls. Top with sliced chicken, veggies, and crumbled feta if using. Drizzle dressing over each bowl or pack separately to keep fresh.

Notes

Marinate chicken for at least 10 minutes or overnight for best flavor. Avoid overcrowding the pan when cooking chicken to ensure a golden crust. Soaking farro for an hour can reduce cooking time. Dressing can be made ahead and stored up to a week. For gluten-free option, substitute farro with quinoa or brown rice. Feta cheese can be swapped with dairy-free cheese if preferred.

Nutrition

Keywords: healthy, high protein, chicken, farro, meal prep, weight loss, easy recipe, wholesome, nutritious, lunch bowl

Find it online: https://snappyspoon.com/healthy-high-protein-chicken-and-farro-meal-prep-bowls-easy-recipe-for-weight-loss/