These easy chicken marinara meal prep bowls with cauliflower rice are high in protein and low in carbs. Assemble them in minutes with frozen vegetables and cooked chicken, straight from the bag into the containers. No thawing or cooking required!
Notes from my kitchen
I like to keep a few veggie-loaded dinners that meet my protein goals in the freezer for quick lunches or dinners. For a while, Healthy Choice's Chicken Marinara Protein Bowls mostly fit the criteria. Then I discovered how easy they are to make at home, and I haven't looked back.
The vegetable list is simple for the store-bought and my homemade version: cauliflower, broccoli, spinach, and red bell peppers. You'll find all of these ingredients in the freezer aisle, prepped and ready to portion into meal prep containers. No other work necessary.
Plus, you can be choosy about the remaining ingredients. Use chicken and marinara that you love. Add as much or as little cheese as you want. When you're done, the homemade version is even better than what you can buy at the store.
Marjory
Ingredients
Here's what you'll need to make these chicken meal prep bowls:
Of special note:
- Frozen whole-leaf or cut-leaf spinach - Don't use spinach frozen in a block, since you won't be able to easily divide it between the bowls without defrosting it first.
- Bell peppers - Fresh or frozen. Fresh peppers can be diced and frozen without blanching first.
- Cooked chicken - Any cooked chicken that pairs well with marinara will work. Use refrigerated or frozen chicken cut into bite-sized pieces or shredded. Lemon pepper chicken works well. It's also a great way to use leftover rotisserie chicken.
- Marinara - The sauce pulls everything together, so use your favorite. I look for lower-sodium options.
- Cheeses - Parmesan cheese freezes well. Add it to the bowl before freezing. Mozzarella isn't part of the original Healthy Choice bowl, but I like to sprinkle it on after reheating for a fresh, melty finish.
If the vegetables are frozen together in clumps, gently tap the bag against the counter to break them apart before measuring. If you have leftover frozen veggies, use them in other recipes that use frozen vegetables.
The recipe card below includes ingredient amounts, step-by-step instructions, and nutritional information.
How to Assemble Chicken Marinara Meal Prep Bowls
Assemble
Add marinara to each container, then divide the frozen vegetables and cooked chicken among the bowls. Sprinkle with Parmesan.
Freeze
Cover tightly, label with the date, and freeze for up to 3 months.
Reheat from frozen
Vent the lid and microwave for 2 minutes. Stir, then microwave for 2 minutes more or until heated through.
Finish and serve
Stir everything together and top with mozzarella cheese.
Variations of Chicken Marinara Bowls
The beauty of making meal prep bowls at home is that you can customize them. Add more or less of any ingredient. Swap in your favorite frozen vegetables, such as green beans or carrots.
They are also fantastic with baked Parmesan chicken meatballs instead of diced chicken. I like to make the meatballs for dinner one night and freeze the extras to use in these bowls later.
Best Freezer Containers for Meal Prep
Use freezer-safe, microwave-safe containers with tight-fitting lids that hold 3-4 cups. Mine hold 3.2 cups. I prefer shallow, flat containers that hold one serving because ingredients freeze and reheat more evenly than in a deep container.
Look for containers labeled for freezer-to-microwave use, and follow the manufacturer's instructions. Not all containers can be used in this way, particularly glass containers.
Leave a little room at the top rather than packing the container completely full.
How Long Do Chicken Meal Prep Bowls Last in the Freezer?
For best quality, freeze the assembled chicken marinara meal prep bowls for up to 3 months. Label each container with the date so you can use the oldest bowls first.
If you plan to eat them within a few days, refrigerate instead and reduce the microwave time as needed.
Would you like more easy, healthy, carb-conscious recipes?
📋 Recipe
Chicken Marinara Meal Prep Bowls with Cauliflower Rice
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Equipment
- 4 Meal Prep Containers that are freezer- and microwave-safe and hold 3-4 cups.
Ingredients
- 12 ounces cooked chicken, simply seasoned refrigerated or frozen, diced or shredded, so it reheats quickly
- 2 cups frozen riced cauliflower unseasoned
- 2 cups frozen broccoli florets unseasoned
- 1 cup frozen spinach unseasoned
- 1 cup red bell peppers sliced or diced, frozen or fresh; any color will work
- 1 cup marinara
- ¼ cup Parmesan cheese
- 1 cup Mozzarella cheese shredded
Instructions
- Spoon ¼ cup of the marinara sauce into one corner of each freezer-safe meal prep container.
- Divide the frozen, unthawed cauliflower rice, broccoli, spinach, and bell peppers evenly among the containers. Add the cooked chicken and sprinkle Parmesan cheese over each bowl. There's no need to cook the vegetables first.
- Cover tightly, label each container with the name and date, and freeze.
- When ready to eat, microwave directly from frozen. Vent the lid and microwave for 2 minutes. Stir, then microwave for 2 minutes more or until heated through. Cooking time may vary depending on your microwave and container. Top with mozzarella and stir before serving.
Notes
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