Chicken Ranch Meal Prep Bowls
Ingredients
- 1 kg chicken thighs skinless & boneless
- 1 teaspoon olive oil
- 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 onion bunch sliced diagonally
- 1 medium avocado diced (added fresh when serving)
- 150 g feta cheese crumbled
Low Cal Ranch Dressing :
- 150 g 0% fat Greek yogurt
- 1 tablespoon light mayonnaise
- 1 tablespoon lemon juice or apple cider vinegar
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon dried dill
- Salt and pepper to taste
Instructions
Cook the Chicken Thighs (Air Fryer or Oven)
- Toss chicken with olive oil, your favourite seasoning (e.g. cajun or peri-peri), salt and pepper.
Air Fryer Method:
- Preheat to 205°C (400°F).
- Air fry chicken for 18 minutes, flipping halfway.
- Rest and slice into bite-size pieces.
Oven Method:
- Preheat to 200°C (390°F).
- Roast chicken on a lined tray for 25–30 minutes, flipping halfway.
- Rest and slice into bite-size pieces.
Chop the Veg
- Dice red and green peppers, cucumber, spring onions, and white onion. Dice avocado just before serving.
Make the Ranch
- Mix Greek yogurt, light mayo, lemon juice, dried dill, garlic powder, onion powder, salt and pepper. Stir until smooth.
Assemble the Bowls
In a large bowl mix together:
- Cooked chicken (~1kg)
- ~400g drained chickpeas
- Diced red and green peppers, cucumber, white onion, spring onions
- 150g crumbled feta
- 150g ranch dressing
- Toss well to coat. Divide evenly into 5 containers. Top each with ~30g diced avocado when serving.
Nutrition
Calories: 469kcalCarbohydrates: 23gProtein: 52gFat: 19gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gTrans Fat: 0.04gCholesterol: 219mgSodium: 563mgPotassium: 945mgFiber: 6gSugar: 7gVitamin A: 1106IUVitamin C: 55mgCalcium: 246mgIron: 4mg