Recipe

Creative Mounjaro Bowl

A bright, cozy, weeknight bowl with crispy-edged chicken, roasted veggies, and a lemony Greek yogurt sauce. Protein-forward, packed with fiber-rich ingredients, and actually satisfying.

By Matt Campbell

•

4.8

Jump to Recipe

If you are searching for a creative Mounjaro recipe, here is the vibe: something wholesome, protein-forward, fiber-rich, and flavorful enough that you do not feel like you are eating “diet food.” This bowl checks all of that, without requiring specialty ingredients or an afternoon of chopping.

It is built around a simple formula that works well for a lot of people who prefer a smaller, steadier meal: lean protein + high-volume veggies + a smart carb (hello quinoa) + a bright sauce that makes the whole thing feel like a restaurant lunch you accidentally made at home.

Quick note: Mounjaro (tirzepatide) is a prescription medication. This recipe is not medical advice. If you have nutrition goals tied to medication or other medical nutrition goals, it is always worth checking in with your clinician or dietitian. From a cooking standpoint, though, this is a steady, balanced bowl that is easy to adjust based on your preferences and tolerance.

Why It Works

Big flavor, low drama: The spice-rubbed chicken gets crisp edges in the pan, while the lemony yogurt sauce keeps everything bright and creamy.
Protein-forward and fiber-rich ingredients: Chicken plus quinoa plus a mountain of roasted veg makes this bowl feel satisfying and well-rounded.
Meal prep friendly: Components store well and assemble fast, so future-you can eat well with minimal effort.
Flexible: Swap the protein, switch the grains, change the veggies. The sauce stays undefeated.

Pairs Well With

Storage Tips

Best strategy: Store components separately so textures stay on point.

Chicken: Airtight container, refrigerate up to 4 days. Reheat in a skillet over medium heat for best edges, or microwave in short bursts.
Roasted veggies: Airtight container, refrigerate up to 4 days. Re-crisp in a 400°F oven or air fryer for 5 to 8 minutes.
Quinoa: Refrigerate up to 5 days. Add a splash of water before reheating to loosen it.
Yogurt sauce: Refrigerate up to 5 days. Stir before using. If it thickens, add a teaspoon of water or lemon juice.

Freezing: Chicken and quinoa freeze well for up to 2 months. I would skip freezing the yogurt sauce and watery veggies like cucumber.

Common Questions

Is this a “Mounjaro recipe,” like does it use Mounjaro as an ingredient?

No. Mounjaro is a medication and should never be cooked into food. People often search “Mounjaro recipes” when they want meals that are balanced, protein-forward, and not too heavy.

How can I make this feel easier to eat if I want smaller portions?

Think “small bowl, same flavor.” Start with a smaller base (or skip the base entirely), keep the chicken tender, and add extra sauce for moisture. You can also go heavier on roasted veggies and lighter on raw crunch (like cucumber) if that works better for you.

Can I make it lower carb?

Yes. Swap quinoa for cauliflower rice, or do half quinoa and half cauliflower rice. The sauce and chicken do the heavy lifting for satisfaction.

What is the best protein swap?

Turkey cutlets, salmon, shrimp, or chickpeas work great. If you use chickpeas, roast them with the same spices until crisp for that snacky crunch.

Is this gluten-free?

Yes as written. If you swap the water for broth, use a gluten-free broth and check spice blends if you are using a pre-mixed seasoning.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Large sheet pan
Parchment paper (optional, makes cleanup easier)
Large skillet (cast iron or nonstick both work)
Medium pot with lid (for quinoa)
Cutting board and chef’s knife
Mixing bowls
Microplane or fine grater (for lemon zest, optional but great)

I love ambitious cooking projects, but weeknights are not the time for a 19-step masterpiece and a sink full of regrets. This bowl is what I make when I want something that tastes like I tried, even if I very much did not. The chicken gets those crisp, savory edges, the veggies go caramelized and cozy, and the sauce is the little bright pop that makes you take a bite and immediately go back for a second. Also, it is basically built for using up whatever is in your crisper drawer, which feels like a small personal victory every time.

Creative Mounjaro Bowl

(4.8 Reviews)

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 4

Ingredients

For the bowls

1 cup dry quinoa, rinsed
2 cups water (or low-sodium broth for extra flavor)
1½ lb boneless, skinless chicken breast (or thighs), patted dry
4 cups broccoli florets
3 cups cauliflower florets
2 tbsp olive oil, divided
1 tsp kosher salt, divided, plus more to taste
1 tsp smoked paprika
1 tsp garlic powder
½ tsp ground cumin
¼ tsp black pepper
1 cup cherry tomatoes, halved
1 large cucumber, diced

Lemony yogurt sauce (makes about 1 cup)

¾ cup plain Greek yogurt (2% or whole)
1 tbsp tahini (optional, for extra richness)
Zest and juice of 1 lemon
1 small garlic clove, finely grated
2 to 4 tbsp water, to thin as needed
Pinch of salt
1 to 2 tbsp chopped fresh dill or parsley (optional)
Pinch of red pepper flakes (optional)

Optional toppings: feta, avocado, toasted pepitas, pickled red onions.

Instructions

Roast the veggies. Heat the oven to 425°F. Toss broccoli and cauliflower with 1 tbsp olive oil, ½ tsp salt, and a pinch of pepper. Spread on a sheet pan in a single layer. Roast for 18 to 22 minutes, flipping once, until browned at the edges and tender.
Cook the quinoa. While the veggies roast, bring 2 cups water (or broth) to a boil. Add rinsed quinoa and a pinch of salt. Cover, reduce to low, and simmer for 15 minutes. Turn off heat and let it steam, covered, for 5 minutes. Fluff with a fork. (1 cup dry quinoa yields about 3 cups cooked.)
Season the chicken. If your chicken breasts are thick, lightly pound them to an even thickness for easier, more even cooking. Mix smoked paprika, garlic powder, cumin, black pepper, and remaining ½ tsp salt. Rub over chicken. (Dry chicken plus spices equals better browning. This is the trick.)
Sear for crisp edges. Heat a large skillet over medium-high. Add remaining 1 tbsp olive oil. Sear chicken for 5 to 7 minutes per side (time depends on thickness) until the thickest part reaches 165°F. Rest for 5 minutes, then slice. (Resting helps the juices settle so the chicken stays tender.)
Make the sauce. In a bowl, whisk Greek yogurt, tahini (if using), lemon zest and juice, grated garlic, and a pinch of salt. Thin with water until it is drizzleable. Stir in herbs or red pepper flakes if you want.
Assemble. Divide quinoa into bowls. Top with roasted veggies, sliced chicken, cucumber, and cherry tomatoes. Drizzle with lemony yogurt sauce. Taste and adjust with a pinch of salt or another squeeze of lemon.

Easy serving guide (per bowl): about ¾ cup cooked quinoa, 4 to 5 oz cooked chicken, veggies as desired, plus sauce to taste.

Nutrition information is estimated.

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