Moroccan Meal Prep Bowls — Sunday Batch Cook transforms one Sunday afternoon into four days of vibrant, spice-forward lunches featuring roasted chicken, cauliflower, and chickpeas over fluffy couscous with warming Moroccan spices.
Chef Rachel created these Moroccan meal prep bowls — Sunday batch cook after testing various sheet-pan meal prep recipes and discovering that Morocco’s aromatic spice blends—cinnamon, cumin, ginger, and paprika—kept their magic even after days in the fridge.
Moroccan Meal Prep Bowls — Sunday Batch Cook
Ingredients
Equipment
Method
- Cook pearl couscous according to package directions with salted water until tender, about 8-10 minutes. Drain well, then stir in lemon zest and juice. Spread on a plate to cool completely.
- In a small bowl, whisk together brown sugar, paprika, cumin, cinnamon, cloves, ginger, salt, black pepper, and cayenne until combined. Store extra spice blend in airtight container.
- Preheat oven to 425°F (220°C). Line large rimmed sheet pan with parchment paper or lightly oil it.
- In a bowl, toss chicken thighs with 1 tablespoon olive oil and 1 tablespoon Moroccan spice blend until evenly coated. Arrange on one half of prepared sheet pan. Roast 15 minutes.
- While chicken roasts, toss cauliflower florets in a bowl with 1 tablespoon olive oil and 1 tablespoon Moroccan spice blend.
- After 15 minutes, add seasoned cauliflower to empty side of sheet pan. Roast 5 minutes.
- Flip chicken thighs and toss cauliflower. Quickly toss green beans and red onion in any remaining oil and spice blend, then scatter around vegetables on pan. Roast final 10 minutes until chicken reaches 165°F and vegetables are tender with caramelized edges.
- Cool on sheet pan for at least 10 minutes. Slice chicken into strips or bite-sized pieces.
- Divide cooked couscous among four meal prep containers (about ½ cup each). Top each with equal portions of sliced chicken, roasted cauliflower, green beans, and red onions.
- Once completely cool, seal containers and refrigerate up to 4 days. Reheat in microwave 1½-2 minutes until steaming hot, adding splash of water if needed. Top with yogurt and herbs before serving.
Notes
Approximately 364 kcal per bowl (4 servings).
Protein
Approximately 25 g protein per bowl from chicken and couscous.
She roasts everything on one large sheet pan while couscous simmers on the stovetop, then divides the meal into four containers that stay delicious and satisfying through Thursday. The bowls draw inspiration from Mediterranean favorites like Easy Thai Noodle Soup for Weeknights and Thai Meal Prep Bowls — Make Ahead, but bring North African warmth perfect for cozy lunches or quick dinners.
Her friend Mery, who batch-cooks every Sunday, loves how these Moroccan bowls make weekday meals feel special without any weeknight effort.
Summary
These Moroccan meal prep bowls — Sunday batch cook layer lemony pearl couscous with oven-roasted Moroccan-spiced chicken thighs, cauliflower, green beans, and red onions, creating balanced bowls that reheat beautifully for up to four days. The homemade Moroccan spice blend combines brown sugar, paprika, cumin, cinnamon, cloves, and ginger for warm, complex flavor that transforms simple ingredients into something extraordinary.
What makes Sunday batch cooking work:
- Sheet-pan simplicity — chicken and vegetables roast together with minimal hands-on time.
- Bold Moroccan spices — warming aromatics keep meals interesting all week long.
- Strategic timing — cauliflower starts first, then chicken and other vegetables join for perfectly cooked results.
- Four-day freshness — properly cooled and portioned bowls stay delicious through Thursday.
The recipe feeds four generously, making it ideal for solo meal preppers or couples who each want two days of lunches ready to grab.
Equipment
For Moroccan meal prep bowls — Sunday batch cook, keep equipment simple:
- Large rimmed sheet pan (half-sheet size works best).
- Medium saucepan with lid for cooking couscous.
- Mixing bowls for tossing chicken and vegetables with spices.
- Small bowl for Moroccan spice blend.
- Sharp knife and cutting board for prep work.
- Measuring cups and spoons for spices and couscous.
- Four meal prep containers with tight-fitting lids.
- Tongs or spatula for flipping chicken.
Optional but helpful:
Ingredients
Chef Rachel designed these Moroccan meal prep bowls — Sunday batch cook with pantry-friendly ingredients and flexible swaps.
For the Lemony Pearl Couscous
- 1 cup pearl couscous (also called Israeli couscous).
- ¼ teaspoon salt.
- 1 tablespoon lemon zest (from about 1 lemon).
- Juice of ½ lemon.
For the Moroccan Spice Blend
- 1 tablespoon light brown sugar.
- 1 tablespoon paprika (sweet or smoked).
- 2 teaspoons ground cumin.
- 1 teaspoon ground cinnamon.
- ½ teaspoon ground cloves.
- 1 teaspoon ground ginger.
- 1 teaspoon salt.
- ½ teaspoon black pepper.
- ¼ teaspoon cayenne pepper (adjust for heat preference).
For the Moroccan Chicken and Vegetables
- 12 oz boneless, skinless chicken thighs, trimmed.
- 2 tablespoons olive oil, divided.
- 2 tablespoons Moroccan spice blend (from recipe above).
- 4 cups cauliflower florets, cut into 1½-inch pieces.
- 6 oz fresh green beans, ends trimmed.
- ½ red onion, cut into wedges.
Optional Toppings and Add-ins
- Plain Greek yogurt or labneh for serving.
- Fresh cilantro or parsley, chopped.
- Toasted almonds or pistachios.
- Pomegranate seeds for sweetness and color.
- Lemon wedges for extra brightness.
Ingredient notes:
- Pearl couscous cooks like pasta with a boil-and-drain method and has more chew than regular couscous.
- Chicken thighs stay juicier during reheating than breasts; swap for breasts if preferred, reducing cook time to 25 minutes total.
- Moroccan spice blend can be doubled or tripled and stored in the pantry for up to one year.
- Vegetables are flexible—substitute broccoli, Brussels sprouts, or carrots based on what you have.
Directions
Follow these steps for perfect Moroccan meal prep bowls — Sunday batch cook every time.
Step 1: Cook the couscous
Bring a pot of salted water to boil according to package directions for 1 cup pearl couscous. Cook until tender (usually 8-10 minutes), then drain well. Stir in lemon zest and juice while hot, then spread on a plate or sheet to cool completely. This prevents clumping and helps couscous stay fluffy in meal prep containers.
Step 2: Make the Moroccan spice blend
In a small bowl, whisk together brown sugar, paprika, cumin, cinnamon, cloves, ginger, salt, black pepper, and cayenne until well combined. This aromatic blend is the secret to authentic Moroccan flavor. Make extra and store in an airtight container for future batches!
Step 3: Preheat and prep the sheet pan
Heat oven to 425°F (220°C). Line a large rimmed sheet pan with parchment paper or lightly oil it for easier cleanup. Having everything ready before you start tossing ingredients makes the process faster.
Step 4: Season and start the chicken
In a medium bowl, toss chicken thighs with 1 tablespoon olive oil and 1 tablespoon Moroccan spice blend until evenly coated. Arrange chicken pieces on one half of the prepared sheet pan, leaving space between pieces so they brown rather than steam. Place in the oven and roast for 15 minutes.
Step 5: Season the cauliflower
While chicken starts roasting, toss cauliflower florets in a bowl with 1 tablespoon olive oil and 1 tablespoon Moroccan spice blend. After the initial 15 minutes, add seasoned cauliflower to the empty side of the sheet pan and return to oven.
Step 6: Add green beans and onions
After cauliflower has roasted 5 minutes, flip the chicken thighs and toss the cauliflower. Quickly toss green beans and red onion wedges in any remaining oil and spice blend, then scatter them around the vegetables on the sheet pan. Return to oven for final 10 minutes of roasting.
Step 7: Check for doneness
Chicken should reach 165°F internal temperature and have golden-brown edges. Cauliflower should be tender with caramelized spots, and green beans should be crisp-tender. If chicken needs more time, transfer vegetables to a bowl and let chicken roast another 5 minutes.
Step 8: Cool before portioning
Let everything cool on the sheet pan for at least 10 minutes before handling. This prevents excess steam in meal prep containers, which can make food soggy. Slice cooled chicken into strips or bite-sized pieces.
Step 9: Assemble the bowls
Divide cooked couscous evenly among four meal prep containers (about ½ cup per bowl). Top each with equal portions of sliced chicken, roasted cauliflower, green beans, and red onions. The visual appeal matters—arrange ingredients so each component is visible for appetizing reheated meals.
Step 10: Store properly
Once completely cool, seal containers with lids and refrigerate. These Moroccan meal prep bowls — Sunday batch cook stay fresh for up to four days in the refrigerator. Add toppings like yogurt, herbs, or nuts just before eating for best texture.
Reheating instructions:
Microwave individual bowls for 1½-2 minutes until steaming hot, stirring halfway through. Add a splash of water if couscous seems dry. Top with a dollop of Greek yogurt and fresh herbs for restaurant-quality flavor.
Tips and Variations
Customizing Your Moroccan Meal Prep Bowls
Protein swaps:
- Chicken breasts instead of thighs—reduce total roasting time to 25 minutes.
- Chickpeas for vegetarian bowls—toss two cans (drained, rinsed) with spices and roast 20 minutes.
- Ground turkey or lamb—brown in a skillet with spices before adding to bowls.
- Tofu—press, cube, and roast separately at 400°F for 25-30 minutes.
Grain alternatives:
- Quinoa for higher protein and fiber.
- Brown rice or wild rice blend for earthier flavor.
- Farro or bulgur for Mediterranean authenticity.
- Cauliflower rice for low-carb option—add raw to cold bowls, letting it absorb moisture during storage.
Vegetable variations:
- Sweet potatoes cubed small add sweetness that complements Moroccan spices.
- Brussels sprouts halved roast beautifully with the spice blend.
- Broccoli can replace cauliflower—cut into similar-sized florets.
- Carrots sliced into thick rounds add color and natural sweetness.
- Zucchini or eggplant work well but add during final 10 minutes only.
Heat level adjustments:
- Mild — reduce cayenne to just a pinch or omit entirely.
- Medium — use ¼ teaspoon cayenne as written.
- Spicy — increase cayenne to ½ teaspoon or add red pepper flakes.
- Family-friendly — make base blend mild and serve hot sauce on the side.
Meal prep pro tips:
- Double the spice blend and store extra in a labeled jar for quick future batches.
- Prep vegetables ahead — cut cauliflower, trim beans, and chop onions Saturday night to speed Sunday cooking.
- Use convection setting if available for crispier vegetables and faster cooking.
- Let everything cool completely before sealing containers to prevent condensation and sogginess.
- Pack toppings separately — yogurt, herbs, nuts, and pomegranate seeds stay fresher added just before eating.
Serving suggestions:
- Drizzle with tahini or Greek yogurt thinned with lemon juice.
- Sprinkle with toasted slivered almonds or pistachios for crunch.
- Add fresh herbs like cilantro, parsley, or mint just before eating.
- Serve with warm pita bread or flatbread for dipping.
- Squeeze fresh lemon over individual portions for brightness.
Nutrition Facts
Estimated nutrition per bowl (recipe makes 4 bowls).
| Nutrient | Amount |
|---|---|
| Calories | 364 kcal |
| Protein | 25 g |
| Carbohydrates | 40 g |
| Fiber | 5 g |
| Total Fat | 12 g |
| Saturated Fat | 2 g |
| Cholesterol | 72 mg |
| Sodium | 259 mg |
| Sugar | 5 g |
| Vitamin A | 15% DV |
| Vitamin C | 80% DV |
| Iron | 15% DV |
Nutritional Highlights
These Moroccan meal prep bowls — Sunday batch cook deliver impressive nutritional balance with lean protein from chicken, complex carbohydrates from pearl couscous, and fiber-rich vegetables. Each bowl provides 25 grams of protein, making them satisfying enough to power through busy workdays without afternoon energy crashes.
The Moroccan spice blend contributes more than just flavor—cinnamon helps regulate blood sugar, turmeric offers anti-inflammatory benefits, cumin aids digestion, and ginger supports immune function. These warming spices have been used in traditional medicine for centuries, adding wellness benefits to every delicious bite.
Cauliflower and green beans provide substantial vitamin C (80% of daily needs per bowl), supporting immune health and collagen production for healthy skin. The vegetables also contribute antioxidants and phytonutrients that fight inflammation and support overall health.
With only 364 calories and 12 grams of fat per bowl, these meals fit easily into various eating patterns while providing satisfying volume from vegetables and couscous. The balance of macronutrients—roughly 30% protein, 45% carbohydrates, 30% fat—supports sustained energy and satiety.
Dietitian Tips
For higher protein needs: Add a second protein source like chickpeas alongside chicken, or increase chicken portion to 4 oz per bowl. Athletes and very active individuals may want to pair bowls with Greek yogurt or a protein-rich snack.
For blood sugar management: The combination of protein, fiber, and complex carbohydrates creates a balanced glycemic response. Those managing diabetes can swap pearl couscous for quinoa or bulgur for even more fiber and lower glycemic impact.
For weight management: At 364 calories, these bowls work well as main meals for moderate calorie needs. To reduce calories further, use cauliflower rice instead of couscous and increase vegetable portions, or serve half a bowl with a side salad.
For heart health: The Mediterranean-style combination of olive oil, vegetables, and lean protein supports cardiovascular wellness. The spices provide anti-inflammatory benefits without excess sodium (only 259mg per bowl).
For meal prep success: These bowls exemplify proper food safety—cooling completely before refrigeration prevents bacterial growth, and the four-day maximum storage ensures freshness and safety. Always reheat to steaming hot (165°F) before eating.
For vegetarian adaptation: Replace chicken with roasted chickpeas or cubed tofu for plant-based protein that still delivers satisfying, spice-forward flavor. Increase vegetables by 50% to maintain volume and satiety.
FAQs – 6 Frequently Asked Questions
Q1: How long do Moroccan meal prep bowls — Sunday batch cook stay fresh in the refrigerator?
A: These bowls stay fresh and safe for up to four days when stored properly in sealed containers in the refrigerator. The key to longevity is cooling everything completely before sealing containers—this prevents condensation that can make food soggy and create conditions for bacterial growth. After four days, the quality starts declining and food safety becomes a concern. For this reason, meal prep Sunday through Thursday works perfectly, giving you fresh lunches or dinners through the work week. If you want to prep for five days, Chef Rachel recommends doubling Thursday night dinner and using those leftovers for Friday lunch instead of eating the same meal five days straight.
Q2: Can I freeze these Moroccan bowls for longer storage?
A: While you can technically freeze these bowls, Chef Rachel doesn’t recommend it because pearl couscous and roasted vegetables often change texture when frozen and thawed—couscous becomes mushy and vegetables lose their pleasant bite. If you must freeze them, store components separately and freeze only the protein and couscous, adding freshly roasted vegetables when you’re ready to eat. For best results, stick with refrigerator storage for up to four days, which maintains optimal texture and flavor. This is why Sunday batch cooking focuses on a manageable four-day supply rather than full-week or longer-term freezer meals.
Q3: What if I don’t have pearl couscous? Can I substitute regular couscous or other grains?
A: Absolutely! While pearl couscous (also called Israeli couscous) provides wonderful texture and holds up great in meal prep, you have many options. Regular couscous cooks faster but has finer texture—it works but may clump more. Quinoa makes an excellent higher-protein, higher-fiber substitute and reheats beautifully. Brown rice or farro add nutty flavor and chewier texture. Bulgur wheat offers Middle Eastern authenticity. Even cauliflower rice works for low-carb versions, though you’ll want to pack it separately and add it cold before reheating. Any grain you love will work with the Moroccan spices—choose based on your nutritional goals and texture preferences.
Q4: My store-bought Moroccan spice blend (ras el hanout) is very spicy. How do I adjust the recipe?
A: Store-bought ras el hanout varies wildly between brands—some are explosively hot while others are quite mild! If yours is very spicy, start with just 1-2 teaspoons instead of the full tablespoon when seasoning chicken and vegetables. Taste a small piece before committing to the full batch. You can always add more spice but you can’t take it away. The homemade blend in this recipe gives you complete control—you can reduce or omit the cayenne pepper entirely for mild bowls that still deliver incredible flavor from cinnamon, cumin, ginger, and paprika. For families with mixed heat preferences, make the base recipe mild and provide harissa or hot sauce on the side for those who want extra kick.
Q5: Can I make these bowls in an air fryer instead of the oven?
A: An air fryer works great for these Moroccan meal prep bowls — Sunday batch cook, especially if you have an oven-style model with multiple trays that lets you cook chicken and vegetables simultaneously. Set temperature to 400°F (200°C). Cook chicken thighs on one tray for 15-18 minutes, flipping halfway. Cook cauliflower on another tray for 12-15 minutes, shaking halfway. Add green beans and onions for the final 5-7 minutes. Times vary by air fryer model, so check doneness—chicken should reach 165°F internal temperature and vegetables should have caramelized edges. The main advantage is faster cooking and crispier results; the disadvantage is smaller capacity if you’re cooking for multiple people.
Q6: How do I keep the vegetables from getting mushy after several days in the fridge?
A: The secret to vegetables that stay pleasantly textured for four days lies in three key techniques: First, roast vegetables until they have visible caramelization and browned edges—this creates structure that holds up better during storage. Second, let everything cool completely on the sheet pan before packing into containers—this prevents steam from softening vegetables further. Third, reheat gently and don’t overcook—1½-2 minutes in the microwave with a splash of water is plenty to warm through without turning vegetables to mush. Some people prefer packing vegetables in separate containers from the grain to prevent moisture transfer, then combining during reheating. The Moroccan spices actually help here too—bold flavors mask any minor texture changes that naturally occur during meal prep storage.
Conclusion
Moroccan meal prep bowls — Sunday batch cook prove that one hour of Sunday cooking delivers four days of restaurant-quality lunches featuring vibrant North African flavors. The warming spice blend transforms simple chicken and vegetables into something special, while lemony couscous provides the perfect base for soaking up those aromatic flavors.
These bowls complement other Mediterranean and global meal prep favorites beautifully. Chef Rachel often rotates between these Moroccan bowls, Thai Meal Prep Bowls — Make Ahead, and Easy Thai Noodle Soup for Weeknights to keep her weekly routine exciting without extra effort. Her friend Mery swears by Sunday batch cooking as the secret to weekday success—spending one focused afternoon in the kitchen means never facing that 6 PM “what’s for dinner?” panic.
The beauty of Moroccan meal prep bowls — Sunday batch cook lies in their flexibility. Use chicken or chickpeas, pearl couscous or quinoa, cauliflower or sweet potatoes—the aromatic spice blend makes everything delicious. Whether you’re new to meal prep or a seasoned Sunday cook, these bowls deliver satisfaction without stress, proving that healthy eating and convenience can coexist beautifully.
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