Roasted Veggie & Chicken Glow Salad
Makes: 5 servings
Per Serving: 30g Protein | 408 Cal
Ok, I did it. I called one of my recipes a “glow” recipe. Ha! Can I properly call myself an influencer now? Just kidding…but also, this Roasted Veggie & Chicken Glow salad kind of fits the name.
This colorful, hearty salad is one of my favorite ways to pack in nutrients without making things complicated. It checks all the boxes: high in protein, full of fiber and color, big on flavor, and made with real ingredients you probably already have on hand. Even better? It all comes together with minimal prep and cleanup.
Pro-tip, having a veggie chopper on hand to chop these veggies into small pieces a pro-move for digestion
Whether you're meal prepping for the week or just trying to get dinner on the table without dirtying every pan in the house, this glow bowl is a lifesaver.
Why You'll Love This Glow Bowl
High in Protein: With rotisserie or grilled chicken and a full cup of feta, you’re getting quality protein to help you stay full and support muscle repair.
Fiber-Rich Veggies: Beets, peas, corn, zucchini, and arugula pack in tons of fiber and antioxidants to support digestion and energy.
Meal-Prep Friendly: Everything can be prepped in advance and tossed together for quick grab-and-go meals.
Versatile: Swap the chicken for chickpeas or lentils for a vegetarian version. Use any roasted veggies you love.
Minimal Cleanup: Most of the work happens on a sheet pan and in one bowl—easy cooking, easier cleanup.
Skin-Glowing Nutrients in Every Bite
The name “Glow Bowl” isn’t just cute— this bowl is packed with nutrients that directly support skin health:
Vitamin C: Improves collagen production and protects against oxidative stress. Found in the bell pepper, lemon juice, and parsley.
Vitamin A (beta-carotene): Helps with cell turnover and protects against sun damage. Found in zucchini, beets, and bell peppers.
Vitamin E: An antioxidant that supports skin barrier function. Found in olive oil, peas, and pumpkin seeds.
Zinc: Aids in skin healing and inflammation control. Found in pumpkin seeds, peas, and feta.
Protein: Essential for collagen synthesis and overall skin repair. Found in chicken, feta, and seeds.
Polyphenols & Antioxidants: Reduce oxidative stress, improve tone and clarity. Found in beets, red onion, arugula, and parsley.
This combo helps your skin stay clear, resilient, and naturally radiant—because real beauty starts on your plate.
Ingredients (Serves 5)
Veggies & Protein
1 zucchini, finely chopped
1 bell pepper, finely chopped
2 cups frozen fire-roasted corn
2 cups frozen or raw peas
1 small red onion, thinly sliced into half-moons
6–7 small beets, diced (roasted or pre-cooked)
10 oz rotisserie or grilled chicken, chopped
5 cups (or 1 bag, 7–10 oz) arugula
1 cup crumbled feta cheese (~150g) - I used fat-free
½ cup pumpkin seeds (optional, for crunch)
Seasonings for Roasted Veggies
1 tbsp olive oil
1 tsp paprika
1 tbsp dried oregano
Salt & pepper to taste
Fresh Herbs
Handful of fresh parsley, chopped
Dressing (For the Full Salad)
Juice of 2 lemons
4 tbsp olive oil
1 tbsp apple cider vinegar
2 tsp dried oregano
Salt & pepper to taste
Dressing (Single Serving)
Juice of ½ lemon
1 tbsp olive oil
1 tsp apple cider vinegar
½ tsp dried oregano
Salt & pepper to taste
Instructions
Chop & Roast the Veggies: Use a micro chopper to finely chop the zucchini and bell pepper. Spread them on a sheet pan with peas and fire-roasted corn. Drizzle with olive oil and season with paprika, oregano, salt, and pepper. Roast at 400°F (200°C) for 20–25 minutes, until golden and tender.
Chop the Beets: Dice the beets using the micro chopper or by hand. Set aside.
Prep Fresh Ingredients: Thinly slice the red onion and chop a handful of fresh parsley.
Assemble the Bowl: In a large mixing bowl, combine arugula, sliced red onion, parsley, chopped chicken, diced beets, and roasted veggies. Add crumbled feta and pumpkin seeds, if using.
Dress It Up: For a quick version, drizzle with lemon juice, olive oil, oregano, salt, and pepper. For more flavor, whisk together the full dressing and toss everything to coat.
Meal Prep Tips
Pre-Cook the Beets: Use store-bought pre-cooked beets to cut down time, or roast your own in advance.
Use Rotisserie Chicken: It’s a quick, affordable, high-protein shortcut.
Make the Dressing in a Jar: Shake up the dressing in a mason jar and store it in the fridge for up to a week.
Double the Recipe: This holds well in the fridge for 2–3 days, so it’s perfect for batch-prepping lunches or dinners.
Nutrition Information (Per Serving)
Calories: 408
Protein: 30g
Carbohydrates: 22g
Fat: 22g
Note: Nutrition is an estimate and may vary based on exact ingredients and portion sizes. Calculated for 1 of 5 servings using rotisserie chicken, full amount of feta, and optional pumpkin seeds included.
Variations & Substitutions
Vegetarian Version: Swap the chicken for chickpeas, lentils, or tofu.
Different Greens: Not into arugula? Try baby spinach, kale, or mixed greens.
Cheese Swap: Feta not your thing? Goat cheese or shredded mozzarella works great.
More Crunch: Add chopped nuts, toasted seeds, or crispy roasted chickpeas.
What to Serve It With
This bowl is a full meal on its own, but if you want to stretch it or serve it up a little differently:
Add a slice of whole grain or sourdough bread.
Pair with a cup of soup for a cozy combo.
Wrap it up in a large tortilla or flatbread for an easy lunch.
FAQs
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The term "glow bowl" refers to the skin- and health-supporting nutrients packed into every bite. From vitamin C in the bell peppers to beta-carotene in the beets, fiber from peas and zucchini, and omega-3s from pumpkin seeds, this bowl is loaded with antioxidant-rich ingredients that support cellular health, inflammation balance, and radiant skin—aka, that glow. Plus, the lemony olive oil dressing helps with nutrient absorption for fat-soluble vitamins like A, D, E, and K.
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Absolutely! This bowl is meal-prep gold. Roast the veggies, dice the beets, and mix your dressing in advance. Store everything separately in the fridge, then assemble fresh when you're ready to eat. If you're prepping the whole bowl ahead, keep the arugula and dressing separate until just before serving for max freshness.
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Yes—this bowl is high in volume, fiber, and protein, making it filling and nutrient-dense without being calorie-dense. It supports satiety and blood sugar balance, which are key for fat loss. Portion size will depend on your specific goals, but as written, it strikes a great balance for most people.
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You can use rotisserie chicken for convenience or grilled chicken breast for a leaner option. Both work well. Just aim for 10 oz total, or ~2 oz per serving if you're scaling it.
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Either works, depending on your preference. It’s typically served at room temperature or slightly warm, which helps meld the flavors. The roasted veggies can be enjoyed warm, but the salad base is fresh and crisp.
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Stored in airtight containers, components will last 3–4 days in the fridge. Again, keep dressing separate to avoid sogginess, and store arugula in a container lined with a paper towel to absorb excess moisture.
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Totally! This recipe is very forgiving. Sub in roasted sweet potatoes, carrots, Brussels sprouts, or even cauliflower. It’s a great way to clean out the fridge while still hitting your nutrient goals.
Final Thoughts
Healthy food doesn’t have to mean bland or complicated. This Roasted Veggie & Chicken Glow Bowl proves you can eat well, hit your protein goals, and enjoy every bite—all without spending hours in the kitchen.
Whether you're new to meal prepping or just looking for a simple, satisfying dinner you can feel good about, this recipe is one you'll come back to again and again.
Save it, pin it, share it—and tag me if you make it! I love seeing your glow bowls in action.
Want more high-protein, low calorie recipes? Grab a copy of my high-protein COOKBOOK here!
And don’t forget to share your creations and tag me on Instagram or Tiktok!
Roasted Veggie and Chicken Glow Bowl
This Roasted Veggie & Chicken Glow Bowl is vibrant, nourishing, and full of flavor—designed to make you feel as good as it tastes. Packed with fiber-rich veggies, lean protein, healthy fats, and skin-loving nutrients, it's the kind of meal that supports energy, digestion, and that natural glow from the inside out. Perfect for meal prep or a colorful weeknight dinner.
Ingredients
- VEGGIES & PROTEIN
- 1 zucchini, finely chopped
- 1 bell pepper, finely chopped
- 2 cups frozen fire-roasted corn
- 2 cups frozen or raw peas
- 1 small red onion, thinly sliced into half-moons
- 6–7 small beets, diced (roasted or pre-cooked)
- 10 oz rotisserie or grilled chicken, chopped
- 5 cups (or 1 bag, 7–10 oz) arugula
- 1 cup crumbled feta cheese (~150g) - I used fat-free
- ½ cup pumpkin seeds (optional, for crunch)
- SEASONINGS FOR ROASTED VEGGIES
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tbsp dried oregano
- Salt & pepper to taste
- FRESH HERBS
- Handful of fresh parsley, chopped
- DRESSING (FOR THE FULL SALAD)
- Juice of 2 lemons
- 4 tbsp olive oil
- 1 tbsp apple cider vinegar
- 2 tsp dried oregano
- Salt & pepper to taste
- DRESSING (SINGLE SERVING)
- Juice of ½ lemon
- 1 tbsp olive oil
- 1 tsp apple cider vinegar
- ½ tsp dried oregano
- Salt & pepper to tasteNote: For a lower-calorie version, reduce almonds or omit butter and use unsweetened applesauce instead.
Instructions
- Chop & Roast the Veggies: Use a micro chopper to finely chop the zucchini and bell pepper. Spread them on a sheet pan with peas and fire-roasted corn. Drizzle with olive oil and season with paprika, oregano, salt, and pepper. Roast at 400°F (200°C) for 20–25 minutes, until golden and tender.
- Chop the Beets: Dice the beets using the micro chopper or by hand. Set aside.
- Prep Fresh Ingredients: Thinly slice the red onion and chop a handful of fresh parsley.
- Assemble the Bowl: In a large mixing bowl, combine arugula, sliced red onion, parsley, chopped chicken, diced beets, and roasted veggies. Add crumbled feta and pumpkin seeds, if using.
- Dress It Up: For a quick version, drizzle with lemon juice, olive oil, oregano, salt, and pepper. For more flavor, whisk together the full dressing and toss everything to coat.
Nutrition Facts
Calories
408Fat
22 gCarbs
22 gProtein
30 gNutrition info is based off of estimates. They are calculated by taking the ingredients in this recipe and dividing them by the number of servings.
