Chicken & Veggie Meal Prep Bowls

If you’ve been trying to stick to healthier eating but keep running out of time to cook, these Air Fryer Chicken & Veggie Meal Prep Bowls are about to be your new favorite kitchen hack. Juicy, perfectly seasoned chicken paired with crispy-tender vegetables makes for a balanced, protein-packed meal you can prep in under 30 minutes. The best part? The air fryer does all the work while you sit back (or prep the rest of your week’s meals).

By air frying instead of baking or pan-frying, you get evenly cooked chicken and veggies with a slightly crisp texture—without drowning them in oil. Plus, cleanup is a breeze, which means no more dreading your Sunday meal prep sessions.

Want meal prep that’s truly effortless? I use this air fryer that fits 2+ meals in one batch, saving me hours every week—and it crisps everything to perfection: Ninja Foodi MAX Dual Zone Digital Air Fryer, 2 Drawers, 9.5L, 6-in-1

When you meal prep, you want a recipe that checks all the boxes: healthy, flavorful, quick to make, and easy to store. This one does exactly that. The chicken turns out tender and juicy thanks to the air fryer’s circulating heat, while the vegetables get just the right amount of char for a roasted, slightly sweet flavor.

This recipe is also super versatile—switch up the veggies based on what’s in season or what you already have in the fridge. You can pair the chicken and vegetables with rice, quinoa, pasta, or even a fresh salad for different flavor profiles throughout the week.

Perfect for:

• Busy professionals who want grab-and-go lunches
• Fitness enthusiasts looking for balanced macros
• Parents needing quick, healthy dinners for the family
• Anyone who wants to spend less time cooking and more time living

Air Fryer Chicken & Veggie Meal Prep Bowls

Recipe by AnuCourse: Meal PrepCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

18

minutes

Calories

420

kcal

Juicy air fryer chicken with roasted veggies, served in meal prep containers for quick, healthy lunches or dinners all week.

Ingredients

• For the Chicken:

• 1.5 lbs boneless, skinless chicken breasts (about 3–4 pieces)

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp paprika

• 1/2 tsp dried oregano

• 1/2 tsp salt

• 1/4 tsp black pepper

• For the Vegetables:

• 2 cups broccoli florets

• 1 cup sliced carrots

• 1 cup chopped bell peppers (any color)

• 1 tbsp olive oil

• 1/2 tsp salt

• 1/4 tsp black pepper

• Optional Base:

• 2 cups cooked quinoa, brown rice, or cauliflower rice

Directions

• Prep the Chicken
  Pat the chicken breasts dry with paper towels. In a small bowl, mix olive oil, garlic powder, paprika, oregano, salt, and pepper. Rub this mixture evenly over each piece of chicken.
• Prep the Vegetables
  In a large bowl, toss broccoli, carrots, and bell peppers with olive oil, salt, and pepper until well coated.
• Air Fry the Chicken
  Preheat your air fryer to 375°F (190°C) for 3–5 minutes. Place chicken breasts in the basket in a single layer. Air fry for 10–12 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C).
  🧠 Pro tip: For even cooking, make sure your chicken breasts are similar in size and thickness. Pound thicker pieces gently to even them out.
• Air Fry the Vegetables
  While the chicken rests, add the vegetables to the air fryer basket (work in batches if necessary). Air fry at 375°F (190°C) for 8–10 minutes, shaking halfway, until they’re tender and slightly charred.
• Assemble the Meal Prep Bowls
  Divide cooked quinoa (or your chosen base) evenly among 4 meal prep containers. Slice the chicken and arrange it over the base. Add roasted vegetables on the side.
• Store & Reheat
  Let the meal prep bowls cool completely before sealing with lids. Store in the fridge for up to 4 days. Reheat in the microwave for 2–3 minutes, or air fry at 350°F for 5–6 minutes for a fresher texture.

Notes

• Customization Ideas:
  Low-Carb: Swap quinoa for cauliflower rice or zucchini noodles
  Spicy Kick: Add cayenne pepper or chili flakes to the chicken seasoning
  Different Proteins: Try turkey breast, salmon fillets, or tofu cubes instead of chicken
  Seasonal Veggies: Swap broccoli and carrots for zucchini, asparagus, or Brussels sprouts in summer and fall
• Meal Prep Tips:
  Use glass containers for reheating directly without transferring
  Keep sauces (like tzatziki, hummus, or vinaigrettes) in separate small containers to avoid soggy meals
  Double the recipe for a full week’s worth of lunches
• Serving Suggestions:
  Serve with hummus or tzatziki for a Mediterranean twist
  Add avocado slices before eating for healthy fats
  Pair with a leafy green side salad for extra fiber

Meal prepping doesn’t have to be boring or time-consuming. With your air fryer, you can whip up delicious, balanced meals in less time than it takes to scroll through takeout options. These Air Fryer Chicken & Veggie Meal Prep Bowls give you protein, fiber, vitamins, and flavor—all packed neatly into grab-and-go containers.

🔥 Pro Tip: Investing in a large-capacity air fryer has been a game-changer for my weekly prep—it means I can cook chicken and veggies at the same time. This is the one I personally use and recommend 👉  Ninja Foodi MAX Dual Zone Digital Air Fryer, 2 Drawers, 9.5L, 6-in-1