Periperi Chicken Grain Power Bowls

PeriPeri Chicken Meal Prep for the Week Nandos Made Easy

By Amara Vitalis September 14, 2025

Table of Contents

Recipe Introduction

Quick Hook

Ever feel like you're stuck in a lunch rut? This Peri Peri Chicken & Grain Power Bowl is about to change your meal prep for the week game.

It's packed with flavour and super easy to throw together! Think of that tangy, spicy flavour.

Brief Overview

This recipe is inspired by the amazing flavours of Nando's inspired recipe , borrowing from South African and Portuguese cuisine.

It's an easy recipe taking about an hour, plus marinating time and makes 4 servings perfect for make-ahead lunches .

Main Benefits

Hello, high protein meal prep ! These bowls are not only delicious but also loaded with goodness, perfect for a healthy meal prep .

They're great for busy weeknights, weekly meal planning or when you just need some easy lunch ideas to get you through the day.

Trust me; your body and taste buds will thank you!

Time to Assemble Your Ingredients

Let's get to it! This Chicken meal prep bowls recipe uses simple ingredients. Don't get intimidated. Remember, it's all about that delicious Peri Peri chicken .

Peri Peri Chicken Perfection

To make the chicken, you will need some chicken thighs, olive oil, Peri Peri sauce, lemon juice, paprika, garlic powder, salt, and pepper.

The secret is in that Peri Peri sauce. You can buy it or even make it yourself! For a homemade version, you need red chilies, garlic, red wine vinegar, olive oil, lemon juice, smoked paprika, oregano, and salt.

A Rainbow of Roasted Veggies

Next up are those vibrant Roasted Vegetables . Grab a bell pepper, red onion, zucchini, and sweet potato. Toss them with olive oil, dried herbs, salt, and pepper.

Roasting brings out their natural sweetness. Yum.

Grain Bowls Goodness

Don't forget the base! Cook up some quinoa, brown rice, or farro with water or broth, olive oil, and salt.

The grain bowls give that extra bit of fiber and deliciousness. I always use quinoa.

Extra Flavours

Want to take it to the next level? Some fresh cilantro, lime wedges, or avocado slices are good. The choice is yours, but I always like these.

This meal prep for the week is a total game changer. The Peri Peri chicken is juicy and flavourful, and the roasted vegetables add a burst of freshness.

So easy to prepare. Plus, it's a healthy and satisfying way to stay on track with your meal prep for the week ! Enjoy, you legend!

**Ingredients & Equipment: Your Peri Peri Chicken Arsenal**

Let’s talk about what you’ll need to nail these Peri Peri Chicken & Grain Power Bowls . Honestly, the weekly meal planning becomes a breeze once you've got the basics down.

And trust me, this Nando's inspired recipe will become your go-to easy lunch ideas .

Main Ingredients: Let's Get Specific

Chicken: 1.5 lbs (680g) of boneless, skinless chicken thighs. Quality matters! Go for thighs that are plump and pink, not pale or slimy, ok?
Olive Oil: 2 tablespoons (30ml) . Extra virgin is always a win.
Peri Peri Sauce: 1/4 cup (60ml) . You can buy this or make your own.
Lemon Juice: 1 tablespoon (15ml) . Freshly squeezed is the only way to go, trust me!
Spices: 1 teaspoon paprika, 1/2 teaspoon garlic powder, salt, and pepper to taste.

For the Grains, grab 1 cup (200g) of quinoa, brown rice, or farro and 2 cups (480ml) of water or broth.

Roasted vegetables are next. This means 1 bell pepper, 1 red onion, 1 zucchini, and 1 sweet potato!

I love this chicken recipe, it is good for your health! This healthy meal prep is going to change you.

Seasoning Notes: Flavor Town, Population: You!

Peri Peri magic? Red chilies, garlic, red wine vinegar, olive oil, lemon juice, smoked paprika, and oregano. Seriously, that homemade sauce is a game changer .

No Peri Peri sauce? Sriracha, chili garlic sauce, lemon juice, and paprika will give you a similar vibe. This high protein meal prep is also super adaptable.

Spice up your life with essential spices!

Equipment Needed: Keep It Simple, Stupid

You need a large bowl, a whisk, a grill or skillet, a saucepan, a baking sheet, and airtight containers. A blender or food processor is a must if you are making your own sauce.

This Chicken meal prep bowls recipe are as simple as the equipment needed.

Don't have a grill? No worries! Use a cast iron skillet instead. Seriously. These grain bowls are so versatile.

Meal prep for the week just got a whole lot easier, right?

Peri Peri Power: Mastering the Cooking Method for Chicken Meal Prep Bowls

Oh my gosh, you guys! Let's talk about making some seriously tasty and healthy meal prep magic! We're diving into Peri Peri chicken and grain bowls , inspired by that Nando's goodness.

Honestly, this recipe is a game changer for easy lunch ideas and rocking your weekly meal planning . It's a Nando's inspired recipe that will make your meal prep for the week absolutely delicious! We're talking next level high protein meal prep here! This will make your Chicken meal prep bowls super awesome!

Prep Steps: Your Secret Weapon

The secret to killer meal prep for the week ? Mise en place , darling! Get everything prepped: chop your veggies, measure your spices, and get that chicken marinating.

This bit is crucial, so you're not scrambling later. Plus, remember kids: always wash your hands before handling raw chicken.

Seriously, it's not worth the risk.

For time saving, chop all your roasted vegetables on Sunday and store them in an airtight container ready to go.

step-by-step: From Zero to Hero

Marinate that chicken! Mix up your Peri Peri sauce, add it to the chicken, and let it sit in the fridge for at least 1 hour , up to 4 hours .
Cook your grains. Follow the package directions for your choice of grain: quinoa, rice, or farro. Simmer until done, about 15- 20 minutes .
Roast those veggies. Toss with oil and herbs, then roast at 400° F ( 200° C) for 20- 25 minutes .
Grill/Pan-fry the chicken. Cook until the internal temperature reaches 165° F ( 74° C) . About 5- 7 minutes per side.
Assemble your bowls! Divide grains, veggies, and chicken into containers.

Pro Tips: Level Up Your Meal Prep

Want to take your Peri Peri chicken meal prep for the week to the next level? First, don't overcook the chicken! Dry chicken is the worst.

Make the Peri Peri sauce ahead of time, it intensifies the flavours! Finally, ensure that you let the food cool completely before sealing containers and refrigerating.

This prevents condensation and keeps the ingredients fresh for longer. This helps make it a great healthy meal prep option!

I'm not even joking when I say that I now look forward to lunch. It really helps with weekly meal planning.

Recipe Notes for Your Peri Peri Power Bowls

Alright, let's dive into the nitty gritty of these amazing Peri Peri Chicken & Grain Power Bowls. Honestly, these bowls are a lifesaver when you're doing meal prep for the week .

I've made them countless times, and I'm always tweaking something!

Serving Suggestions: Plating and Presentation

Forget sad desk lunches! These Chicken meal prep bowls deserve to be shown off! When serving fresh, layer everything beautifully.

Think vibrant colours the red peppers, the green cilantro, the golden chicken. If you’re making make-ahead lunches , consider adding the sauce right before eating to prevent soggy ingredients.

A sprinkle of fresh parsley or a squeeze of lime always makes it extra special. Maybe a side of Greek yogurt? Why not.

What to Drink With It?

These bowls are delicious with a crisp lager. Or, if you want to be fancy, try a chilled glass of South African Chenin Blanc. Cheers to that!

Storage Tips: Keep it Fresh

Proper storage is key for successful healthy meal prep .

Fridge Time

These Peri Peri Chicken bowls will happily chill in the fridge for up to 4 days . That is, as long as you store them in airtight containers.

That will keep everything nice and fresh.

Freezing?

Honestly, I wouldn't recommend freezing the entire bowl. The roasted vegetables can get a bit mushy. However, you can freeze the cooked chicken separately.

Wrap it well! It'll be good for about 2 months .

Reheating Like a Pro

When reheating, microwave until heated through. Usually, about 2- 3 minutes does the trick. If you’re reheating from frozen, let the chicken thaw overnight in the fridge first.

That'll help with even heating. You know?

Variations: Mix It Up!

These bowls are super versatile for weekly meal planning .

Low-Carb Option

Swap the grains for cauliflower rice to make it low-carb. Trust me, it's still delicious!

Seasonal Swaps

In the summer, try adding grilled corn or peaches to your Grain bowls . In the fall, roasted butternut squash would be amazing.

Seasonal swaps help make sure that you get your Roasted vegetables year round!

Nutrition Basics: Fuel Your Body

These bowls are packed with goodness! They are a fantastic source of protein. Roughly, each serving has around 45 grams of protein.

That's a lot! They are loaded with vitamins and fiber from the vegetables and grains. Plus, they're relatively low in sugar.

This Nando's inspired recipe is way healthier than takeout! And, if you're aiming for High protein meal prep , you've hit the jackpot!

Making Peri Peri chicken power bowls is fun. Don't be afraid to experiment and make them your own! You've got this! They're great for Easy lunch ideas or a quick dinner and a great way to approach meal prep for the week.

Frequently Asked Questions

How long will these Peri Peri Chicken & Grain Power Bowls last for meal prep for the week? I don't want to end up with a soggy Sunday lunch!

These bowls are best enjoyed within 3-4 days. Make sure you let all the components cool completely before assembling and sealing them in airtight containers. This prevents condensation from building up and making everything a bit "meh" by Wednesday.

Remember to store them in the fridge nobody wants a dodgy tummy!

Can I freeze these Peri Peri Chicken & Grain Power Bowls as part of my meal prep for the week, or will that ruin the texture?

Freezing is possible, but it can slightly alter the texture of the vegetables and grains. The chicken should freeze relatively well. To minimise texture changes, consider freezing the chicken and grains separately from the vegetables.

When you're ready to eat, thaw everything thoroughly in the fridge overnight and reheat gently. Avoid freezing the sauce, as it can split.

I'm a bit of a spice wimp! How can I make the Peri Peri sauce milder for this meal prep for the week recipe?

No shame in being a spice wimp, mate! To tame the heat, remove the seeds and membranes from the chilies before making the Peri Peri sauce. You can also use a milder type of chili or reduce the amount of chili altogether.

Start with a small amount and taste as you go, adding more until you reach your preferred level of spiciness. A dollop of Greek yogurt on top when serving can also help cool things down.

I'm trying to watch my carbs. What are some lower carb substitutions I can make to these bowls when prepping for the week?

Good on you for keeping an eye on those carbs! Swap out the quinoa, rice, or farro for cauliflower rice or shirataki noodles. You could also increase the amount of roasted vegetables, especially non-starchy ones like broccoli or bell peppers.

Consider adding some healthy fats like avocado to keep you feeling full and satisfied.

Can I make these Peri Peri Chicken & Grain Power Bowls vegetarian or vegan for my meal prep for the week?

Absolutely! Swap the chicken for tofu, tempeh, or chickpeas. Make sure to marinate your chosen protein in the Peri Peri sauce for extra flavour. To ensure the recipe is vegan, double check that your Peri Peri sauce doesn't contain any honey or other animal products.

You might also want to add some roasted nuts or seeds for extra protein and texture.

Is it safe to reheat the Peri Peri chicken in a microwave if I am busy with work and need a quick meal prep for the week option?

Yes, microwaving is a perfectly safe and convenient option for reheating your Peri Peri chicken. For the best results, reheat the chicken and other ingredients separately to prevent them from becoming soggy. Use a microwave safe dish and cover it loosely with a paper towel to trap moisture.

Heat for 1-2 minutes, or until heated through. Be sure to check the internal temperature reaches 165°F (74°C).