Calling all busy home cooks! This Spicy Chickpea Meal Prep Jars recipe is your new best friend. With just five minutes of hands-on time, you can have a delicious, nutritious meal ready to go for the whole week. Say goodbye to sad desk lunches and hello to a flavor-packed, protein-rich meal that’ll fuel you through even the busiest of days.
Why You’ll Love This Spicy Chickpea Meal Prep Jars
This recipe checks all the boxes: It’s quick, easy, and perfect for meal prepping. The bold spices and creamy tahini dressing give the humble chickpeas a major flavor boost, making this a satisfying and comforting meal you’ll actually look forward to. Plus, it’s endlessly customizable to suit your tastes. Meal prepping has never been so stress-free or rewarding.
Ingredients (Single-Serve)
The beauty of this recipe is its simplicity. You’ll need just a handful of pantry-friendly ingredients like canned chickpeas, fresh veggies, and a few flavorful condiments. The result is a nutrient-dense meal that’s big on taste and texture.
- 1 (15 oz) can – Chickpeas, drained and rinsed
- 1/2 cup – Sliced bell pepper
- 1/2 cup – Diced cucumber
- 1 clove – Minced garlic
- 1 tbsp – Olive oil
Ingredient Substitutions
- Vegetables: Roasted sweet potatoes, sautéed spinach, or cooked quinoa would all be delicious additions.
- Dressing: Swap the tahini dressing for Greek yogurt or hummus for a different flavor profile.
How to Make Spicy Chickpea Meal Prep Jars
This recipe is a total time-saver, with just a few simple steps to get it done. Let’s dive in!
Step 1: Prep Work
Start by draining and rinsing the chickpeas. Slice the bell pepper, dice the cucumber, and mince the garlic. This is the only hands-on work you’ll need to do.
Step 2: Main Cooking Process
In a bowl, toss the chickpeas with the sliced veggies, garlic, olive oil, and a generous pinch of salt and pepper. Microwave for 2-3 minutes until warm and slightly softened.
Step 3: Final Steps/Assembly
Divide the warm chickpea mixture between four meal prep jars or containers. Drizzle each portion with the creamy tahini dressing, then top with a sprinkle of chopped cilantro.
Variations & Time-Saver Tips
- Spice it up: For extra heat, stir in a teaspoon of your favorite hot sauce.
- Swap the dressing: You can also swap the tahini dressing for Greek yogurt or hummus.
- Mix up the veggies: Roasted broccoli, shredded carrot, or diced avocado would all be delicious.
- Bulk it up: For an extra hearty meal, serve the chickpeas over a bed of greens or cooked whole grains like quinoa or farro.
Serving, Storage & Reheat
Serve with: Fresh greens, pita bread, or a side of roasted vegetables.
Storage: These jars will stay fresh in the fridge for up to 4 days.
Microwave Reheat: Pop them in the microwave for 1-2 minutes to warm them up.
Make-Ahead: This recipe is perfect for weekly meal prep. Make a big batch on Sunday, then divide it between jars and top with the dressing.
Nutrition Info
Each serving of this Spicy Chickpea Meal Prep Jars recipe provides a hearty dose of plant-based protein, fiber, and essential vitamins and minerals. It’s a balanced, nutrient-dense meal that will keep you feeling full and satisfied.
- Serving Size: 1 meal prep jar
- Calories: 300 kcal
- Protein: 12 g
- Carbs: 40 g
- Fat: 10 g
- Sodium: 450 mg
FAQs
Can I use dried chickpeas instead of canned?
Absolutely! Just be sure to soak and cook the dried chickpeas before assembling the jars.
How can I meal prep this for the whole week?
This recipe is perfect for weekly meal prep. Simply make a big batch of the chickpea mixture on Sunday, then divide it between jars and top with the dressing. They’ll stay fresh in the fridge for up to 4 days.
Can I customize the veggies?
Definitely! This recipe is endlessly versatile. Feel free to swap in your favorite fresh veggies, roasted veggies, or even cooked grains.
Is this recipe vegan and/or gluten-free?
Yes, this Spicy Chickpea Meal Prep Jars recipe is naturally vegan and gluten-free. Just be sure to check the labels on any pre-made sauces or dressings.
How can I make this recipe more filling?
For an extra hearty meal, you can serve the chickpeas over a bed of greens or cooked whole grains like quinoa or farro.
Try These Next
- Savory Quinoa And Black Bean Meal Prep Jars
- Savory Lentil Veggie Meal Prep Jars
- Savory Chicken Quinoa Meal Prep Jars
Spicy Chickpea Meal Prep Jars
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Meal Prep Recipes
- Method: Oven
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
These Spicy Chickpea Meal Prep Jars are a delicious and nutritious option for your weekly meal prep. Packed with flavor and protein, they are perfect for lunch or dinner.
Ingredients
1 can chickpeas, drained and rinsed
2 tablespoons olive oil
1 teaspoon smoked paprika
1 teaspoon cumin
1/2 teaspoon cayenne pepper
Salt and pepper to taste
2 cups cooked quinoa
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup fresh parsley, chopped
1/2 cup hummus
Instructions
1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss the chickpeas with olive oil, smoked paprika, cumin, cayenne, salt, and pepper.
3. Spread the chickpeas on a baking sheet and roast for 25 minutes until crispy.
4. While the chickpeas are roasting, prepare the quinoa according to package instructions.
5. In meal prep jars, layer the quinoa, roasted chickpeas, cherry tomatoes, cucumber, and parsley.
6. Top each jar with a dollop of hummus and seal with a lid.
Notes
These jars can be stored in the refrigerator for up to 5 days.
Feel free to customize the veggies based on your preference.
Nutrition
- Serving Size: 1 jar
- Calories: 450 kcal
- Sugar: 5g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg