Ranch Chicken Salad Meal Prep Bowls (5 Servings)

Last Updated on May 25, 2025 by go-to-seo.com. This post may contain affliate links, see privacy policy

Looking for a satisfying, high-protein and fibre lunch that’s flavourful, and quick to prepare? These Chicken Ranch Bowls are the ultimate meal prep solution.

Ready in just 30 minutes. Perfect for one meal, it’s packed with juicy chicken, crisp veggies, chickpeas, creamy feta and avocado all tossed in a herby homemade low cal ranch - every bite is nutritious and delicious!

🧮 Nutrition Facts (Per Bowl)

Nutrient	Amount
Calories	469 kcal
Protein	52g
Carbohydrates	23g
Fiber	9g
Fat	19g

🍴 What’s in the Bowl?

Each bowl is built with:

• Roasted chicken thighs (200g)
• Chickpeas for added protein and fiber
• A mix of red and green peppers, plus cucumber for crunch
• Avocado & feta cheese for extra creaminess
• Spring onion and white onion
• A low cal herby homemade ranch dressing

🛒 Ingredients (for 5 servings)

Protein & Veg:

• 1 kg chicken thighs, skinless & boneless
• 1.5 cups (approx. 2 × 400g tins) chickpeas, drained & rinsed
• 1 medium red pepper, diced
• 1 medium green pepper, diced
• 1 large cucumber, chopped
• 1 small white onion, finely diced
• 1 spring onions bunch, sliced diagonally
• 1 medium avocado, diced
• 150g feta cheese, crumbled

Ranch Dressing (5 servings):

• 150g 0% fat Greek yogurt
• 1 tablespoon light mayonnaise
• 1 tablespoon lemon juice or apple cider vinegar
• ½ teaspoon each: garlic powder, onion powder, dried dill
• Salt and pepper to taste

🔥 Instructions

1. Cook the chicken thighs (Air Fryer or Oven)

This is the easiest way to batch-cook juicy chicken thighs for your meal prep bowls.

🛒 You’ll Need:

• 1kg skinless, boneless chicken thighs
• 1 teaspoon olive oil
• Your favourite chicken seasoning (e.g. cajun or peri-peri)
• Salt & pepper to taste

🔥 Option 1: Air Fryer Method

1. Preheat air fryer to 205°C (400°F)
2. Toss chicken thighs in olive oil, seasoning, salt, and pepper.
3. Arrange in a single layer (work in batches if needed).
4. Air fry for 18 minutes, flipping halfway.
5. Check doneness: internal temp should be 75°C (165°F).
6. Rest for 5 minutes before slicing into bite size pieces.

🔥 Option 2: Oven Method

1. Preheat oven to 200°C (390°F).
2. Line a baking tray with foil or parchment.
3. Coat chicken with olive oil, seasoning, salt, and pepper.
4. Roast for 25–30 minutes, flipping once halfway through.
5. Rest for 5 minutes before slicing into bite size pieces.

2. Chop the Veg

• Dice red and green peppers, cucumber, spring onions, and white onion.
• Dice avocado just before serving to prevent browning.

3. Make the Ranch

• Mix all ranch ingredients in a small bowl.
• Stir until smooth.

🥣 4. Assemble the Bowls

1. In a large mixing bowl, combine:
   • All cooked chicken (~1kg)
   • ~400g drained chickpeas
   • Diced red and green peppers
   • Cucumber, white onion, and spring onions
   • ~150g crumbled feta cheese
   • ~150g ranch dressing
2. Gently toss everything together until evenly coated in dressing and well mixed.
3. Divide the salad evenly into 5 meal prep containers.
4. Top each portion with:
   • ~30g diced avocado (fresh when serving)

🧊 Storage Tips for Chicken Ranch Bowls

🧺 Portion & Store

After assembling your 5 bowls:

• Refrigerate 3 bowls for immediate use (consume within 3–4 days)
• Freeze 2 bowls to keep fresh for later in the week

🧊 Fridge-Stored Bowls

• Store in airtight containers
• Best consumed within 4-5 days
• Add avocado fresh when serving