Lemon and Pepper Chicken Nourish Bowls for Quick Healthy Bliss

Last Updated on February 12, 2026 by Antoni Recipes Team

There s a certain joy in creating a meal that comes together in just 30 minutes, isn t there? That s exactly what I discovered when I whipped up this Lemon and Pepper Chicken Nourish Bowl one busy weeknight. The zesty aroma of lemon mingling with the crunch of fresh vegetables and the satisfying crunch of nuts transformed my kitchen into a haven of comfort and flavor. Packed with protein and bursting with vibrant colors, this dish not only nourishes the body but also the soul.

Last week, after a particularly hectic day filled with back-to-back meetings, I craved something wholesome yet quick to prepare. This nourish bowl filled that need perfectly, allowing me to enjoy a delicious dinner without the stress of elaborate cooking. Whether you re looking for a satisfying lunch or a quick weeknight meal, this Lemon and Pepper Chicken Nourish Bowl promises to be a true crowd-pleaser that refreshes your dinner rotation. So, let s dive into the fresh, vibrant flavors that await!

Why Choose Lemon And Pepper Chicken Nourish Bowls?

Quick and Easy: This dish comes together in just 30 minutes, making it your go-to meal for busy weekdays.
Flavorful Delight: The refreshing lemon and pepper blend, paired with the crunch of nuts, is a joy for all taste buds.
Healthy Ingredients: Packed with protein and vibrant veggies, it s a guilt-free choice that keeps you nourished.
Versatile Options: Swap out ingredients like chicken or rice to easily tailor this bowl to your diet preferences.
Crowd-Pleaser: Perfect for family dinners or impressing guests, everyone will love this colorful and wholesome meal!

Lemon And Pepper Chicken Nourish Bowl Ingredients

For the Chicken

• Lemon and Pepper Chicken Tenders Quick-cooking protein that adds delightful flavor and serves as the centerpiece of the dish.

For the Base

• Brown Rice Hearty base that provides fiber; can substitute with white rice or quinoa for variety.

For the Vegetables

• Brussels Sprouts Adds crunch and nutrients; kale or spinach works great as a substitute.
• Green Onions Offers aromatic sweetness; regular onions can be used if needed.
• Garlic Boosts flavor; fresh cloves are preferred, but garlic powder also works well.
• Snow Peas Provides freshness and color; can be replaced or omitted based on preference.

For the Crunch

• Pepitas (Pumpkin Seeds) Adds a satisfying crunch and healthy fats; feel free to swap with sunflower seeds.
• Almonds Delivers added texture and protein; walnuts or pecans are great alternatives.

For the Dressing

• Tahini Yoghurt Dressing Provides creaminess and a tangy kick; you can use peanut butter as a substitute or omit it for a lighter version.

For Garnish

• Mint Leaves Adds a refreshing touch; can use parsley or cilantro if mint isn t available.
• Lemon Wedges Enhance the citrus flavor; fresh lime serves well as an alternative.

How to Make Lemon And Pepper Chicken Nourish Bowls

1. Cook the Chicken:
   Start by following the packet instructions to cook the Lilydale frozen Lemon & Pepper Chicken Tenders. You ll want them crispy and golden, usually taking about 12-15 minutes.

2. Sauté the Veggies:
   Heat a splash of oil in a large frying pan over medium-high heat. Add in your Brussels sprouts, green onions, and minced garlic, cooking for about 4-5 minutes until tender and fragrant.

3. Prepare the Rice:
   Cook the brown rice in the microwave according to the packet instructions. Once done, mix half of the pepitas and almonds right into the rice for a delightful crunch.

4. Assemble the Bowls:
   Divide the rice mixture and sautéed sprouts between serving bowls, making sure to create a colorful presentation.

5. Slice and Add Chicken:
   Carefully slice the cooked chicken tenders lengthwise and place them atop the rice and vegetables, adding that beautiful protein boost.

6. Drizzle with Dressing:
   Generously drizzle the tahini yoghurt dressing over each bowl. Follow this by scattering the remaining pepitas, almonds, and a sprinkle of fresh mint for that extra zing.

7. Serve with Zest:
   Finish your dish with fresh lemon wedges on the side, ready for a little extra citrus thanks to personal preference!

Optional: For a spicy kick, add a sprinkle of red pepper flakes!
Exact quantities are listed in the recipe card below.

What to Serve with Lemon and Pepper Chicken Nourish Bowls?

Looking to elevate your meal experience? Pairing your nourish bowl with the right sides can create a full, satisfying dining experience.

• Crispy Side Salad: A fresh salad with mixed greens and a zesty dressing enhances the vibrant flavors of the bowl.
• Garlic Bread: Soft, buttery garlic bread offers a delightful contrast to the healthy nourish bowl, making it irresistible.
• Roasted Vegetables: Seasonal roasted veggies add a sweet, caramelized flavor, complementing the bowl s citrus notes beautifully.
• Quinoa Salad: A light quinoa salad with cucumbers and tomatoes provides a refreshing crunch and additional protein.
• Lemonade: A glass of chilled lemonade ties in the citrus theme while providing a refreshing balance to your meal.
• Fruit Sorbet: End on a sweet note with a scoop of fruit sorbet for a cool, refreshing dessert that echoes the zesty flavors.

Expert Tips for Lemon And Pepper Chicken Nourish Bowls

• Perfectly Cooked Veggies: Ensure Brussels sprouts maintain their crunch by sautéing them just until tender, about 4-5 minutes. Overcooking can lead to sogginess.
• Rest the Chicken: Let the chicken tenders rest for a couple of minutes after cooking. This helps retain their juiciness and improves overall flavor.
• Dress to Impress: Adjust the tahini yoghurt dressing to your taste add extra lemon juice or a pinch of salt to enhance its flavor profile, ensuring it complements the Lemon And Pepper Chicken Nourish Bowls perfectly.
• Prep Ahead: To save time, chop veggies and cook rice in advance. Store them separately in the fridge, allowing for quick assembly on busy nights.
• Customize Your Crunch: Feel free to substitute the nuts and seeds based on your preferences or dietary needs. Just be mindful of any nut allergies when serving!

Storage Tips for Lemon And Pepper Chicken Nourish Bowls

Fridge: Store leftover Lemon and Pepper Chicken Nourish Bowls in an airtight container for up to 3 days. Keep the dressing separate until ready to serve to maintain freshness.

Freezer: You can freeze the chicken and rice components separately for up to 2 months. When ready to enjoy, thaw in the fridge overnight before reheating.

Reheating: To reheat, warm in the microwave or on the stovetop over low heat until heated through. Drizzle with a touch of fresh lemon juice to brighten the flavors.

Assembly: For the best texture, it s advisable to store ingredients separately and assemble your bowl just before eating, keeping components fresh and vibrant.

Lemon And Pepper Chicken Nourish Bowls Variations

Feel free to get creative and make this dish your own with these delightful twists!

• Vegetarian: Replace chicken with grilled tofu or chickpeas for a satisfying meat-free option. You won t even miss the protein!
• Quinoa Base: Swap brown rice for quinoa to add a nutty flavor and increased protein. It s an easy way to mix things up!
• Creamy Avocado: Top your bowls with sliced avocado for an extra creamy texture and healthy fats. A match made in flavor heaven!
• Spicy Kick: Add sriracha or chili flakes to the tahini dressing for a spicy twist. Bring on the heat if that s your flavor!
• Seasonal Veggies: Incorporate seasonal vegetables like bell peppers or zucchini to keep your bowls fresh and interesting all year round. Think bright colors and nutrition!
• Herb Adjustments: Experiment with different fresh herbs like dill or basil instead of mint. Each adds a unique and exciting twist!
• Nuts & Seeds Shuffle: Use walnuts or hazelnuts in place of almonds. The differing crunch will surprise your taste buds in a delicious way!
• Citrus Zest: Add lime zest to the dressing for an extra citrus zing that brightens every bite. Freshness guaranteed!

Make Ahead Options

These Lemon and Pepper Chicken Nourish Bowls are perfect for busy home cooks who want to save time on weeknights! You can prepare the brown rice, Brussels sprouts, and the tahini yoghurt dressing up to 3 days in advance. Simply cook the rice and mix it with half of the pepitas and almonds, keeping it stored in an airtight container in the fridge to maintain quality. Sauté the Brussels sprouts and store them separately to preserve their crunchiness. When you re ready to enjoy, just reheat the rice and veggies, cook the chicken tenders, and assemble the bowls by adding the dressing and garnishes. With these make-ahead tips, you ll have a delicious meal ready to serve with minimal effort!

Lemon And Pepper Chicken Nourish Bowls Recipe FAQs

What type of chicken should I use for this recipe?
Absolutely, I recommend using Lilydale frozen Lemon & Pepper Chicken Tenders as they are quick and flavorful, making them perfect for this dish. However, feel free to substitute with grilled chicken breast or even baked chicken thighs if you prefer a homemade option.

How do I store leftover Lemon and Pepper Chicken Nourish Bowls?
To keep your leftovers fresh, store them in an airtight container in the fridge for up to 3 days. It s best to keep the tahini yoghurt dressing separate until you re ready to enjoy your meal to maintain the creamy texture.

Can I freeze the Lemon And Pepper Chicken Nourish Bowls?
Yes! You can freeze the chicken and rice components separately for up to 2 months. To do this, place cooled portions in freezer-safe containers, and remember to label them with the date. When you re ready to enjoy, thaw them overnight in the fridge and then reheat until warmed through.

What should I look for when selecting Brussels sprouts?
When picking Brussels sprouts, choose those that are firm and compact, with a deep green color. Avoid sprouts that have dark spots or are wilted, as these might be past their prime. Fresh sprouts will enhance the crunch and overall taste of your dish.

How can I modify this dish for dietary restrictions?
If you re cooking for someone with nut allergies, simply swap out the almonds and pepitas for seeds like sunflower seeds or omit them entirely. For a low-carb version, consider replacing the brown rice with cauliflower rice. Always ensure the tahini used in the dressing is allergen-free as well.

What s the best way to ensure my vegetables are perfectly cooked?
To achieve perfectly cooked Brussels sprouts, sauté them in a hot pan with a splash of oil for just 4-5 minutes until they are tender but still have a bit of a crunch. Overcooking can lead to a mushy texture; they should have a bright green color and maintain some firmness for the ideal bite in your Lemon And Pepper Chicken Nourish Bowls.