High Protein Chicken Meal Prep: Anti-Inflammatory Turmeric Garlic Bowls (45g Protein!)

Why This High Protein Chicken Recipe Works for Your Goals

This high protein chicken meal prep recipe delivers a whopping 45 grams of protein per serving while fighting inflammation with powerful ingredients like turmeric and garlic. Perfect for muscle building, weight management, and overall health optimization.

Nutrition Facts (Per Serving)

• Protein: 45g
• Calories: 420
• Carbs: 28g
• Fat: 16g
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Servings: 4

Ingredients for High Protein Chicken Bowls

For the Anti-Inflammatory Chicken:

• 2 lbs boneless, skinless chicken thighs (higher protein than breasts)
• 2 tbsp olive oil
• 2 tsp ground turmeric
• 4 cloves garlic, minced
• 1 tsp ground ginger
• 1 tsp paprika
• 1/2 tsp black pepper
• 1 tsp sea salt

For the Protein-Packed Base:

• 1 cup quinoa (complete protein grain)
• 2 cups low-sodium chicken broth
• 1 cup Greek yogurt (plain, 0% fat)

For the Anti-Inflammatory Vegetables:

• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, sliced

For the Protein Boost Sauce:

• 1/4 cup tahini
• 2 tbsp lemon juice
• 1 tbsp honey
• 2 tbsp water
• 1 tsp ground turmeric

Step-by-Step Instructions

Step 1: Prepare the High Protein Chicken

1. Preheat your oven to 425°F (220°C).
2. In a large bowl, combine olive oil, turmeric, minced garlic, ginger, paprika, black pepper, and sea salt.
3. Add chicken thighs and massage the anti-inflammatory spice mixture into the meat.
4. Let marinate for 10 minutes while you prep other ingredients.

Step 2: Cook the Protein-Rich Quinoa

1. Rinse quinoa under cold water until water runs clear.
2. In a medium saucepan, bring chicken broth to a boil.
3. Add quinoa, reduce heat to low, cover and simmer for 15 minutes.
4. Remove from heat and let stand 5 minutes, then fluff with a fork.

Step 3: Roast Everything Together

1. Line a large baking sheet with parchment paper.
2. Place marinated chicken thighs on one side of the sheet.
3. Toss vegetables with a drizzle of olive oil and arrange on the remaining space.
4. Roast for 20-25 minutes until chicken reaches 165°F internal temperature.

Step 4: Make the Protein Boost Sauce

1. Whisk together tahini, lemon juice, honey, water, and turmeric until smooth.
2. Adjust consistency with more water if needed.

Step 5: Assemble Your High Protein Meal Prep Bowls

1. Divide cooked quinoa among 4 meal prep containers.
2. Slice chicken and distribute evenly.
3. Add roasted vegetables to each container.
4. Top each bowl with 2 tbsp Greek yogurt.
5. Store sauce separately in small containers.

Why This Recipe Fights Inflammation

The combination of turmeric, garlic, and ginger creates a powerful anti-inflammatory trio that helps reduce exercise-induced inflammation and supports recovery. The high protein content (45g per serving) promotes muscle protein synthesis and keeps you satisfied for hours.

Meal Prep Tips for Maximum Protein

• Double the recipe and freeze half for easy future meals
• Add extra protein with a hard-boiled egg on top (additional 6g protein)
• Swap vegetables seasonally while maintaining the anti-inflammatory spice base
• Store for up to 4 days in refrigerator for optimal freshness

Essential Kitchen Tools for This Recipe

[Include affiliate links to these Amazon products]

• Digital Meat Thermometer – Ensures perfectly cooked chicken every time
• Glass Meal Prep Containers – BPA-free storage for your high protein meals
• Kitchen Scale – Accurate portions for consistent macros

Nutritional Benefits Beyond High Protein

This anti-inflammatory chicken recipe provides:

• Complete amino acid profile from chicken and quinoa
• Healthy fats from olive oil and tahini
• Antioxidants from colorful vegetables
• Probiotics from Greek yogurt for gut health
• Complex carbohydrates for sustained energy

Variations for Different Dietary Needs

Keto Version (Higher Fat, Lower Carb):

Replace quinoa with cauliflower rice and add extra olive oil or avocado.

Paleo Version:

Skip the Greek yogurt and quinoa, double the vegetables and add sweet potato.

Vegan High Protein Version:

Substitute chicken with extra-firm tofu or tempeh, maintaining the same anti-inflammatory spice blend.

Storage and Reheating Instructions

Store assembled bowls in the refrigerator for up to 4 days. When ready to eat:

1. Remove sauce container
2. Microwave bowl for 90 seconds
3. Add sauce and Greek yogurt fresh
4. Enjoy your high protein, anti-inflammatory meal!

The Science Behind High Protein Meal Timing

Consuming 40-50g of protein per meal optimizes muscle protein synthesis, especially when combined with resistance training. The anti-inflammatory properties of turmeric and garlic support recovery, making this an ideal post-workout meal.

Final Thoughts on This High Protein Chicken Recipe

This high protein chicken meal prep recipe proves that healthy eating doesn’t have to be complicated or bland. With 45g of protein per serving and powerful anti-inflammatory ingredients, it’s the perfect addition to your weekly meal prep routine.

Pro Tip: Make a double batch on Sunday and you’ll have high protein meals ready for the entire week!

---

Looking for more high protein recipes and fitness tips? Subscribe to our newsletter for weekly meal prep ideas and workout guides delivered straight to your inbox.