Lemon Chicken & Roasted Veg Bulgur Bowls

Name: Lemon Chicken & Roasted Veg Bulgur Bowls
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings (base household)
Cuisine: Mediterranean
Ingredients: 270g boneless chicken thighs or chicken breast, cut into strips; ¾ courgette, sliced; ¾ pepper, sliced; 1 onion, cut into wedges; 3 medium tomatoes cut into wedges; 1 tbsp olive or rapeseed oil; Juice of 1 lemon; 1½ garlic cloves, crushed; 1 tsp dried oregano or mixed herbs; ½ tsp mild paprika; 85g dried bulgur wheat or couscous; 60g plain full-fat yoghurt or Greek yoghurt

Lemon Chicken & Roasted Veg Bulgur Bowls — 35 mins family dinner · Summer salad set · Meat protein. Part of a three-meal shopping base with household scaling…

Lemon Chicken & Roasted Veg Bulgur Bowls — finished dish

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Ingredients

270g boneless chicken thighs or chicken breast, cut into strips
¾ courgette, sliced
¾ pepper, sliced
1 onion, cut into wedges
3 medium tomatoes cut into wedges
1 tbsp olive or rapeseed oil
Juice of 1 lemon
1½ garlic cloves, crushed
1 tsp dried oregano or mixed herbs
½ tsp mild paprika
85g dried bulgur wheat or couscous
60g plain full-fat yoghurt or Greek yoghurt

Method

Heat the oven to 200°C / 180°C fan.
Put the chicken, courgettes, peppers, onion and tomatoes on a large baking tray.
Add oil, lemon juice, garlic, herbs and paprika. Toss well. Do not add salt.
Roast for 22–25 minutes, turning once, until the chicken is fully cooked with no pink inside.
Cook the bulgur or couscous according to the packet. Keep babies's portion soft and moist.
Mix yoghurt with a little lemon juice. Keep it salt-free.
Remove babies portion before adding adult seasoning.
Save about 85g cooked chicken per adult-equivalent unit and a few spoonfuls of roasted veg for Dinner 3. Cool quickly and refrigerate.

Storage and reheating

Cool leftover chicken and roasted veg quickly, refrigerate within 2 hours, and use within 48 hours. Reheat chicken only once until steaming hot throughout. For babies and toddler, watch round or firm foods: peas, beans, lentils, cherry tomatoes, cucumber, raw carrot and chunks of meat all need modifying. Squash, quarter, grate, cook soft, finely chop or shred depending on the food and your child's eating skills. For babies aged 7–9 months, keep salt out of the shared cooking, avoid honey, and modify raw salad foods into soft, mashed or finely chopped versions.

Safety and substitutions

Cherry tomatoes should be halved or quartered for the toddler and cooked soft for babies. Chicken should be finely shredded for babies with no firm strips. Couscous or bulgur can clump, so keep babies portion moist. NHS baby-feeding guidance recommends soft finger foods and avoiding hard foods such as raw carrot or apple because of choking risk.

Why this recipe works

35 mins family dinner · Summer salad set · Meat protein. Part of a three-meal shopping base with household scaling.

Part of a three-meal set

Warm Summer Salad Dinners — A meat meal, a vegetarian-protein salad and a leftovers meal from one summery base.

Updated 2026-07-20