Grilled Chicken Bowl with Corn and Zucchini Salad
This Grilled Chicken Bowl with Corn and Zucchini Salad delivers 47g protein and 853 calories per serving — a complete bulking meal. Quick-preps 4 servings on the stovetop with minimal cleanup. Covers both protein and calorie goals in a single container for training days.
Ingredients
- •Olive oil(120g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic
- •Thyme, Dried(3g)
- •¾ teaspoon dried basil
- •1¾ teaspoons sea salt
- •½ teaspoon freshly cracked black pepper
- •Lemon(4g)
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Worcestershire Sauce(5g)
Lea & Perrins is the standard. A little goes a long way.
- •Brown sugar(15g)
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Avocado
- •Mayonnaise, Regular(30g)
- •Lemon Juice, Fresh(25g)
- •Cheese, Feta, Crumbled(120g)
- •Rice, White, Long-Grain(720g)
- •Corn, Sweet, Frozen
- •Zucchini
- •Yellow Onion
- •JalapeñO Pepper
Instructions
- 1Make the chicken. In a medium bowl or large zip-top bag, combine the olive oil, garlic, thyme, basil, 1¼ of the salt, pepper, lemon zest, Dijon, Worcestershire, and brown sugar. Reserve ¼ cup of the marinade for dressing.
- 2Add the chicken to the remaining marinade and toss to coat. Cover and let marinate in the refrigerator for at least 1 hour or up to overnight.
- 3To a food processor, add ½ of the avocado, mayonnaise, 2 teaspoons of the lemon juice and reserved ¼ cup marinade. Blend until smooth.
- 4Preheat the grill on high. Place the corn and chicken on the grill, reduce the heat to medium-high. Cover and cook for 3-4 minutes, or until the chicken is charred and easily lifts off the grill. Cook, turning the corn and chicken until the internal temperature of the chicken reaches 165°F on an instant read thermometer and the corn is tender, 7-8 minutes more.
- 5Transfer the chicken and corn to a cutting board. Let the chicken rest for 5 minutes before slicing.
- 6Make the salad. Using a sharp knife, cut the kernels off the cobs. Transfer the corn kernels to a second medium bowl. Add the zucchini, red onion, jalapeño, remaining 3 teaspoons lemon juice, and remaining ½ teaspoon salt and toss to combine.
- 7Dice the remaining avocado. Divide the rice among 4 bowls, top with chicken, corn salad, diced avocado and feta. Drizzle with dressing before serving.
Nutrition — Per Serving
853
calories
47g
protein
47g
fat
- Carbohydrates
- 58g
- Saturated fat
- 10.1g
- Sodium
- 499 mg
- Dietary fiber
- 0.9g
4 servings per batch · ~432g each
Macro data sourced from USDA FoodData Central
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How much protein does Grilled Chicken Bowl with Corn and Zucchini Salad have per serving?
Each serving delivers 47g of protein and 853 calories with 47g fat and 58g carbs. This is a complete meal-in-one with balanced macros across all three categories.
How long does Grilled Chicken Bowl with Corn and Zucchini Salad take to prep?
Quick prep time yields 4 full servings, making this efficient for batch cooking a complete meal with protein, vegetables, and carbs in one bowl. All components can be prepped simultaneously on the stovetop.
Is Grilled Chicken Bowl with Corn and Zucchini Salad good for muscle gain?
At 47g protein, 58g carbs, and 853 calories per serving, this recipe is designed for muscle gain phases where you need calorie surplus and carbs for training fuel. The carbohydrate-to-protein ratio supports post-workout recovery and glycogen replenishment.
