Chicken Curry & Veggies Meal Prep

Oven roasted chicken roasted covered in homemade curry sauce and served with roasted cauliflower and quinoa salad,

This recipe is , , with main ingredient


Chicken Curry Meal Prep w/ cauliflower

Course: Main Course
Cuisine: American
Prep Time: 25 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 35 minutes
Servings: 5 meals
Author: Bobby Parrish


For the curry sauce:

  • 1/2 a sweet onion chopped
  • 2 cloves garlic minced
  • 2 teaspoons fresh ginger finely grated using a microplane
  • 1 small thai chili finely sliced or a pinch of pepper flakes
  • 1.5 tablespoons curry powder look for one that has yellow(turmeric) color
  • 14 ounce can of light coconut milk
  • 1/2 cup low sodium veggie stock/broth
  • Zest of 1 lime
  • Juice of half a lime
  • 1 tablespoon sugar or honey or agave nectar
  • 2 tablespoons coconut cream optional
  • Kosher salt
  • Freshly cracked pepper
  • Veggie oil

For the chicken:

  • 5 bone in chicken breasts
  • Kosher salt
  • Freshly cracked pepper

For the Cauliflower:

  • 1 large head of white cauliflower cut in large bite size pieces
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon kosher salt
  • Freshly cracked pepper

For the quinoa salad;

  • 1 cup raw quinoa
  • 1 large carrot grated
  • 1 red bell pepper diced
  • ¼ cup pitted kalamata olives chopped
  • 1 tablespoon each of fresh parsley & mint chopped
  • 2 tablespoons raisins
  • 2 tablespoons walnuts toasted & chopped
  • Zest of 1 lemon
  • Juice of half a lemon
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon kosher salt
  • Freshly cracked pepper


  1. For the curry sauce, pre-heat a medium size sauce pan over medium heat with 2 tablespoons of oil. Add the onion and garlic along with 1/2 teaspoon of salt and cook for 5 minutes. Add the ginger and chilies and cook another 3-4 minutes until everything is soft and the onions are translucent. Add the curry powder and cook for 1-2 minutes, stirring often. Add the coconut milk, bring to a simmer and reduce by half, about 7-10 minutes. Add the veggie stock, lime zest and juice, sugar, and 1/2 teaspoon of salt. Bring the mixture to a simmer and let it cook for another 10 minutes or until it has a sauce like consistency. Turn heat down to low. This is the most important part, taste for seasoning. You want a good balance of sweet, salty, sour, and spicy, so you will almost certainly need more lime juice, sugar, or salt. Stir in the coconut cream(optional) and take off heat. If you want the sauce to be smooth and creamy strain it before you serve
  2. For the cauliflower, pre-heat oven to 450 degrees F. Toss the cauliflower with the oil, thyme, salt, and pepper and roast in the oven for 25-30 minutes until it’s well browned and charred in spots. Remove and set aside.
  3. For the quinoa salad, bring 2 ¼ cups of water to a boil and add the quinoa along with half a teaspoon of salt. Lower to heat to simmer and cook until all the water has evaporated, about 20 minutes. Mix well and let it cool down for 20 minutes(if you have the time). Move quinoa to a large bowl, add the grated carrot and all the remaining ingredients, mix well. Check for seasoning, you may need more lemon juice or a touch more salt.
  4. Let the chicken breasts sit at room temperature for 20 minutes before you cook them, cold chicken will cook unevenly and be tough. Pre-heat oven to 375 degrees F and season the chicken with a generous pinch of salt and pepper on each side. Place chicken on a sheet tray and roast in oven for 45 minutes, or until the internal temperature of the chicken is 155 F. Let the chicken cool down and little and carefully use a chefs knife to cut the chicken into 3-5 pieces.
  5. Assemble your meal prep containers by adding the chicken and drizzling on some of the curry sauce. Then add some cauliflower, quinoa, and enjoy all week long! Everything will last in the fridge for 5 days, but only the chicken, sauce and cauliflower can be frozen for 2-3 months. When time to re-heat, wrap the container in foil and place in a 400 F oven for 10-12 minutes. If using the microwave, cover the container with a wet paper towel.

Recipe Notes

663 calories per meal
23.3 grams of fat per meal
37.2 grams of carbs per meal
50.6 grams of protein per meal
7.6 grams of fiber per meal

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