Miso Chicken, Quinoa Salad & PB&J Oatmeal Squares

Batch Meal Prep

Miso Chicken, Quinoa Chickpea Kale Salad & PB&J Oatmeal Squares

One prep session, three different meals: a chicken bowl, a grain salad, and a baked oatmeal square breakfast with boiled eggs and orange segments, plus extra squares stashed in the freezer for later.

How many servings of the salad & chicken bowls?

Ingredient amounts below update automatically

Servings3

Note on the oatmeal squares: this component is baked as one fixed batch (6-8 servings) and doesn't scale with the slider above. Set aside squares for 3 meal-prep containers (2 boiled eggs + 1 orange each) and freeze the rest of the batch plain.

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Prep Directions

Six phases, sequenced so the long-cooking items go first and everything else fills in around them.

Phase 1 — Start the long-cooking stuff

Start the chicken marinade

Whisk miso, honey, tamari, rice vinegar, and ginger. Pour half over the chicken thighs in a shallow dish, toss to coat, and set aside. Reserve the other half of the dressing for later.

30 min marinate

Boil the eggs

Get 6 eggs (2 per oatmeal square container, for the 3 meal-prep servings) into a pot of water, bring to a boil, then simmer to your preference. Cool in an ice bath, then peel and refrigerate.

7 min jammy · 8 min medium · 10 min hard-boiled

Start the brown rice

Get it on the stove or in the rice cooker now so it finishes around the same time as everything else.

40–45 min

Preheat and start the oatmeal squares

Preheat oven to 350°F. This is your other long-bake item, so get it going alongside the rice and marinade.

35 min bake

Phase 2 — Oatmeal square batter

Mix the wet ingredients

Mash the bananas, whisk in peanut butter, eggs, vanilla, and milk of choice until smooth.

Fold in the dry ingredients

Stir in oats, chia seeds, baking powder, cinnamon, and salt.

Pan and bake

Pour into a lined 9x9 pan, press in the blueberries and cherries, sprinkle with hemp hearts. Bake, then cool 20 minutes before slicing into squares.

35 min bake + 20 min cool

Phase 3 — All chopping & fruit prep together

One cutting board session

Chop the kale for the salad, slice the mango, trim the green beans, segment the oranges for the oatmeal square meal packs, and deseed the pomegranate if using a whole one.

Phase 4 — Dressings & quinoa

Whisk the balsamic vinaigrette

Combine olive oil, balsamic vinegar, maple syrup, salt, and pepper.

Cook the quinoa

Bring quinoa and water to a boil, reduce to a simmer, cover, and cook. Remove from heat, fluff, and set aside to cool.

12 min simmer

Phase 5 — Oven finishes: chicken + green beans

Roast the chicken

Once the oatmeal squares are out and cooling, bump the oven up to 425°F. Line a baking sheet, add the marinated chicken, and roast.

10 min

Add the green beans

Push the chicken aside, toss the green beans with avocado oil, salt, and pepper on the same sheet, and roast until everything's cooked through.

7 more min, or until chicken reaches 165°F

Phase 6 — Assemble & portion

Salad

Combine chickpeas, kale, pomegranate seeds, mango, and vinaigrette in a large bowl. Fold in the cooled quinoa. Portion into containers, dressing on the side or drizzled to taste.

Chicken bowls

Divide brown rice, chicken, and green beans across containers. Drizzle with the reserved miso dressing.

Oatmeal square meals

Once cooled and sliced, set aside squares for 3 meal-prep containers — pack each with squares plus 2 peeled boiled eggs and orange segments. Freeze the rest of the batch in an airtight container or bag for later.

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Shopping List

Salad and chicken bowl amounts scale with your servings above; the oatmeal square batch, boiled eggs, and oranges stay fixed regardless.

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Daily Nutrition Snapshot

What one day of this plan (1 oatmeal square meal + 1 salad + 1 chicken bowl) provides, compared to commonly cited daily reference intakes.