What the heck is this?
It’s the kind of bowl that makes your week feel a little more put together—and a lot more delicious. We’re talking spicy, juicy chicken (hello chili-lime marinade), colorful roasted vegetables that get all caramelized and tender in the oven, and a base of whatever grain you’re vibing with—brown rice, quinoa, cauliflower rice… it’s your call. These bowls check every box: bold flavor, nourishing ingredients, balanced macros, and zero boredom. Plus, it’s all baked, not fried, and can be made ahead like a total boss.
Why You’ll Love This Recipe
Because it’s clean eating without being boring. It’s spicy without being overwhelming. It’s customizable to infinity. Whether you’re doing a Sunday meal prep, trying to eat more veggies, or just need a satisfying lunch that isn’t a sad sandwich, this is your answer. It’s also packed with lean protein, fiber, vitamins, and real flavor—not just salt and sauce.
The Good Stuff You’ll Need
For the Chicken Marinade:
- 1½ pounds boneless skinless chicken breasts or thighs, cut into bite-sized pieces
- 2 tablespoons olive oil
- Juice of 1 lime
- 1 tablespoon chili powder
- 1 teaspoon smoked paprika
- ½ teaspoon cumin
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper to taste
- Pinch of cayenne (optional, if you like heat)
For the Roasted Veggies:
- 1 medium zucchini, chopped
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 small red onion, sliced
- 1 cup broccoli florets
- 1 tablespoon olive oil
- Salt, pepper, and a sprinkle of garlic powder
For Assembly:
- Cooked brown rice, quinoa, or cauliflower rice
- Optional toppings: avocado slices, fresh cilantro, hot sauce, lime wedges, Greek yogurt or sour cream for drizzle
Let’s Do This
- Marinate the chicken: Combine all marinade ingredients in a bowl or zip-top bag. Add the chicken and toss well. Let it marinate for at least 30 minutes (or up to 24 hours if you’re prepping ahead).
- Preheat the oven to 425°F (220°C). Line two sheet pans with parchment paper or foil for easy cleanup.
- Roast the veggies: Toss the chopped vegetables with olive oil, salt, pepper, and garlic powder. Spread on one of the sheet pans.
- Roast the chicken: Arrange the marinated chicken pieces in a single layer on the second sheet pan.
- Bake: Roast both pans for 20–25 minutes, flipping the veggies and stirring the chicken halfway through, until the chicken is cooked through (165°F internal temp) and the veggies are caramelized at the edges.
- Assemble your bowls: Start with your grain of choice, pile on some roasted veggies, add the spicy chicken, and top it off with whatever extras you love—avocado, cilantro, a dollop of Greek yogurt, a squeeze of lime, or a drizzle of hot sauce.
- Devour immediately or pack into containers for the week ahead.
Serving Suggestions
Great on their own, but these bowls also love a drizzle of creamy jalapeño dressing, a side of black beans, or a handful of chopped romaine for crunch. Want to up the protein even more? Toss in a boiled egg or sprinkle on some hemp seeds or pepitas.
Switch It Up
- Swap chicken for shrimp or tofu for a pescatarian/vegetarian twist.
- Use sweet potatoes or carrots for heartier roasted veg.
- Change the spice profile—try curry powder or za’atar instead of the chili-lime blend.
- Turn this into tacos or wraps using the filling in tortillas.
- Go sauce crazy with tahini, chipotle crema, or green goddess dressing.
Make-Ahead Tips
Make everything on Sunday, store in separate containers, and assemble when you’re ready. These bowls hold up beautifully for 4–5 days in the fridge. Reheat the chicken and veggies in the microwave or on a skillet, then build your bowl fresh. You can also freeze the cooked chicken for up to 2 months and add it to future bowls.
Questions People Actually Ask
Is this really healthy? Yes! Lean protein, healthy fats, fiber-rich veggies, and whole grains—it’s a balanced, nutrient-packed meal that won’t leave you hungry in an hour.
Can I use frozen veggies? Totally, just roast them straight from frozen (they’ll steam a bit before roasting).
Can I grill the chicken instead? Absolutely. Marinated chicken grills beautifully—about 4–5 minutes per side on medium-high heat.
Is this gluten-free? It is, as long as your grain of choice and spices are gluten-free (most are, but double-check the labels).
Healthy Spicy Chicken and Roasted Vegetable Bowls: The Meal Prep Powerhouse You’ll Actually Crave
- Total Time: 40 minutes
- Yield: 4 servings 1x
Description
It’s the kind of bowl that makes your week feel a little more put together—and a lot more delicious. We’re talking spicy, juicy chicken (hello chili-lime marinade), colorful roasted vegetables that get all caramelized and tender in the oven, and a base of whatever grain you’re vibing with—brown rice, quinoa, cauliflower rice… it’s your call. These bowls check every box: bold flavor, nourishing ingredients, balanced macros, and zero boredom. Plus, it’s all baked, not fried, and can be made ahead like a total boss.
Ingredients
For the Chicken Marinade:
1½ pounds boneless skinless chicken breasts or thighs, cut into bite-sized pieces
2 tablespoons olive oil
Juice of 1 lime
1 tablespoon chili powder
1 teaspoon smoked paprika
½ teaspoon cumin
½ teaspoon garlic powder
½ teaspoon onion powder
Salt and pepper to taste
Pinch of cayenne (optional, if you like heat)
For the Roasted Veggies:
1 medium zucchini, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 small red onion, sliced
1 cup broccoli florets
1 tablespoon olive oil
Salt, pepper, and a sprinkle of garlic powder
For Assembly:
Cooked brown rice, quinoa, or cauliflower rice
Optional toppings: avocado slices, fresh cilantro, hot sauce, lime wedges, Greek yogurt or sour cream for drizzle
Instructions
Marinate the chicken: Combine all marinade ingredients in a bowl or zip-top bag. Add the chicken and toss well. Let it marinate for at least 30 minutes (or up to 24 hours if you’re prepping ahead).
Preheat the oven to 425°F (220°C). Line two sheet pans with parchment paper or foil for easy cleanup.
Roast the veggies: Toss the chopped vegetables with olive oil, salt, pepper, and garlic powder. Spread on one of the sheet pans.
Roast the chicken: Arrange the marinated chicken pieces in a single layer on the second sheet pan.
Bake: Roast both pans for 20–25 minutes, flipping the veggies and stirring the chicken halfway through, until the chicken is cooked through (165°F internal temp) and the veggies are caramelized at the edges.
Assemble your bowls: Start with your grain of choice, pile on some roasted veggies, add the spicy chicken, and top it off with whatever extras you love—avocado, cilantro, a dollop of Greek yogurt, a squeeze of lime, or a drizzle of hot sauce.
Devour immediately or pack into containers for the week ahead.
Notes
Swap chicken for shrimp or tofu for a pescatarian/vegetarian twist.
Use sweet potatoes or carrots for heartier roasted veg.
Change the spice profile—try curry powder or za’atar instead of the chili-lime blend.
Turn this into tacos or wraps using the filling in tortillas.
Go sauce crazy with tahini, chipotle crema, or green goddess dressing.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
Nutrition
- Calories: ~470 kcal per serving
- Fat: ~16g
- Carbohydrates: ~35g
- Protein: ~38g