Let’s get one thing straight—this Spicy Harissa Chicken meal prep is not for the faint of heart. It slaps with flavor and heat in a way that feels borderline illegal. Harissa brings the smoke, the fire, and the flavor punch of a thousand suns. But before we go any further, credit where it’s due: this entire recipe exists because of my coworker Carsten. One day, completely out of nowhere, he casually mentioned harissa like it was common knowledge. I nodded along like I wasn’t having a full culinary awakening inside. Thanks, Carsten. You changed the game.
Harissa paste is now the MVP of my spice rack. It delivers a fiery depth that chili powder could never compete with. Pair it with seared, juicy chicken breast and a medley of roasted zucchini, peppers, and onions, and you’ve got yourself a full-blown flavor bomb. Add a bed of fluffy rice to keep things grounded, and you’re looking at the kind of meal prep that makes your coworkers stare into their sad desk salads with existential dread.
And don’t even get me started on the macros: 50+ grams of protein per serving, low in fat, and high in flavor confidence. Whether you’re bulking, cutting, or just trying to escape the tyranny of bland food, this one’s for you. So shoutout to Carsten, shoutout to harissa, and shoutout to meal prep that actually tastes like something. 🔥
Harissa Chicken
Equipment
Ingredients
For the Chicken:
- 2 lbs boneless skinless chicken breasts
- ½ cup harissa sauce
- 1 tbsp lemon juice
- ½ tbsp smoked paprika
- ½ tsp salt
- ½ tsp black pepper
For the Rice:
- 1 cup dry jasmine rice
- 1 tbsp lemon zest optional
- ¼ tsp salt optional
For the Veggies:
- 1 zucchini diced
- 1 red bell pepper diced
- 1 red onion diced
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp salt
- 1/2 tsp black pepper
Extra Toppings:
- 4 oz Crumbled feta cheese
- Extra harissa sauce for drizzling
- 2 lemons cut into wedges
Instructions
Marinate the Chicken:
- In a mixing bowl, combine harissa sauce, lemon juice, smoked paprika, salt, and pepper. Add chicken and toss until well-coated. Let marinate for at least 15 minutes (or overnight if possible).2 lbs boneless skinless chicken breasts, ½ cup harissa sauce, 1 tbsp lemon juice, ½ tbsp smoked paprika, ½ tsp salt, ½ tsp black pepper
Cook the Rice:
- Rinse rice and cook according to package or rice cooker instructions. When done, season with salt and lemon zest. Set aside.1 cup dry jasmine rice, 1 tbsp lemon zest, ¼ tsp salt
Roast the Veggies:
- Preheat oven to 425°F. Toss diced zucchini, bell pepper, and red onion with olive oil, salt, pepper, and cumin. Spread on a baking sheet and roast for 20–25 minutes, flipping halfway.1 zucchini, 1 red bell pepper, 1 red onion, 1 tbsp olive oil, 1 tsp cumin, 1 tsp salt, 1/2 tsp black pepper
Cook the Chicken:
- Oven Method: Place marinated chicken on a baking sheet and roast at 425°F for 20–25 minutes, flipping once, until cooked through and lightly caramelized.
- Skillet Method: Heat a bit of oil in a large skillet. Sear chicken for 5–6 minutes per side until fully cooked and slightly charred.
Assemble Bowls:
- Divide rice, roasted veggies, and sliced chicken between containers. Drizzle with extra harissa sauce if desired. Garnish with lemon wedges & feta.4 oz Crumbled feta cheese, Extra harissa sauce, 2 lemons
Nutrition
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❤️ Why You’ll Love These Spicy Harissa Chicken Bowls
If you’re bored of bland meal prep, this recipe is your spicy, smoky wake-up call. Harissa sauce brings a deep heat and subtle sweetness, coating tender chicken in bold North African flavor without overpowering the whole bowl. Roasted veggies add color and balance, while fluffy basmati rice anchors the whole thing with a neutral, satisfying base.
This isn’t your average meal prep chicken. It’s crispy, caramelized, and layered with spice, yet simple enough to throw together on a Sunday afternoon. The macros are dialed in for high-protein fuel, and it reheats like a dream. Whether you’re bulking, cutting, or just trying to avoid sad desk lunches, this one slaps across the board.
And if you’re feeling fancy, a little yogurt drizzle or feta crumble takes things even further. It’s Mediterranean-inspired magic in a meal prep container.
🧂 Ingredient Substitutions & Customizations
This recipe is extremely flexible depending on what you have in the fridge or your heat tolerance. Here are five easy swaps:
- Chicken thighs vs. breasts – Use either! Thighs are juicier, breasts are leaner. Both work great with harissa sauce.
- Switch up the veggies – Swap in broccoli, cauliflower, or eggplant if you don’t have zucchini or bell peppers on hand.
- Grain options – Use farro, couscous, quinoa, or even cauliflower rice if you want a lower-carb or gluten-free option.
- Dairy-free? – Skip the feta or use a vegan version. Harissa already brings huge flavor without needing dairy.
- Sauce variations – Try mixing harissa with a bit of Greek yogurt or tahini for a creamier finish. You can also drizzle a little extra olive oil and lemon juice to brighten it up post-cook.
🔥 Expert Tips for Perfect Harissa Chicken
Here’s how to make this recipe sing from your first prep to your last bite:
- Marinate for flavor depth – Even just 15 minutes makes a difference, but overnight will infuse that harissa flavor deep into the chicken.
- Don’t crowd the pan – Whether you’re roasting or pan-searing, make sure the chicken has space to caramelize instead of steam.
- Thin harissa sauce for drizzling – If your sauce is thick, mix with a touch of water or lemon juice before drizzling for better coverage.
- Char = flavor – Let the edges crisp a bit. The caramelized bits from the harissa sauce are where the magic lives.
🍽️ Serving Suggestions & Storage Tips
These bowls are built for prep, but you can absolutely dress them up for guests or use them as a dinner base.
🥗 Serve with:
- Warm pita bread or naan
- A fresh cucumber-tomato salad on the side
- A drizzle of lemon-tahini dressing or tzatziki
🥡 Storage Tips:
- Fridge: Store bowls (without fresh garnishes) in airtight containers for up to 4 days.
- Freezer: Freeze the chicken and rice for up to 2 months, but skip the roasted veggies if you want to avoid soggy textures.
- Reheating: Microwave with a splash of water or lemon juice to keep the chicken moist. Add toppings after reheating.
🌿 Optional Garnishes
Want to take your bowl from “pretty good” to personal chef energy? Try these simple but impactful garnishes:
- Fresh chopped parsley, cilantro, or mint
- A dollop of plain Greek yogurt or tzatziki
- Crumbled feta or goat cheese
- A wedge of lemon for brightness
- A drizzle of extra harissa sauce or olive oil
❓FAQs
Is harissa sauce the same as harissa paste?
Is harissa sauce the same as harissa paste?
Nope! Harissa paste is thick, concentrated, and usually needs to be diluted with oil or yogurt to use in marinades. Harissa sauce is thinner, pre-mixed, and ready to pour. This recipe is designed for the sauce version, which you can find at stores like Trader Joe’s, Mina, or Whole Foods.
Can I make this low carb?
Totally. Swap the rice for cauliflower rice, roasted spaghetti squash, or shredded cabbage. The chicken and veggies are naturally low-carb and flavorful enough to carry the dish.
How spicy is it?
Depends on the brand of harissa! Some sauces are super mild, others pack serious heat. Start with less and taste before marinating if you’re sensitive to spice.
Can I grill the chicken instead of baking or searing?
Absolutely—grilled spicy harissa chicken is next level. Just be sure to oil your grill grates and watch for flare-ups from the marinade.
What can I use if I can’t find harissa sauce?
You can sub in a mix of tomato paste, chili flakes, smoked paprika, cumin, garlic, and olive oil as a homemade workaround—but honestly, grabbing a bottle of Mina or Trader Joe’s harissa sauce is the easiest move.
🍗 More High-Protein Chicken Meals You’ll Love
Keep the crispy, high-protein train going with these macro-balanced chicken dishes:
🍅 Creamy Sun-Dried Tomato Chicken Pasta – Rich, creamy, and unbeatable reheated.
🔥 Butter Chicken Meal Prep – Spicy, warming, and meal prep magic.
🌯 Brennan’s Chipotle Order Bowl – The burrito bowl you wish Chipotle served.
🍝 Fettuccini Chicken Alfredo – Classic comfort, macro-friendly style.
🍱 Double-Dipped Teriyaki Chicken – Sweet, sticky, and loaded with protein.