Deciding what to eat every day can be mentally exhausting. If you live alone, that constant food planning can kill your appetite before you even start. This sheet pan chicken kebab with bulgur rice is designed to fix that: quick to assemble, easy to scale for week-long meal prep, and forgiving enough to feel effortless on tired evenings. If you want juicy kebabs, fragrant bulgur, and sensible shortcuts that save time (not flavor), this recipe and guide are for you.
Why sheet pan kebabs are a meal-prep game changer
- One pan, less washing — fewer dishes means less resistance to cooking after a long day.
When cooking feels simple, it becomes something you actually do. Break the process down: chop once and use the veggies all week, stash a jar of blended pepper mix in the freezer, or keep prepped onions and garlic ready to go. Small tools—a food processor for quick mincing, a sheet pan for one‑pan roasting, clear portioned containers—remove friction and make meals less of a production. Do a few of these small things consistently and dinner stops being a chore; you waste less food, eat better, and have more time and energy for the rest of your day.Mental energy is finite. Make cooking easier and you’ll be more consistent — small habit wins add up, exactly the logic James Clear explains in Atomic Habits (link below).
External reading: Atomic Habits by James Clear –habitshttps://jamesclear.com/atomic-habits
Chicken Kebab
Ingredients
Ingredients for minced chicken kebabs
- For kebabs
- 600 g chicken breast or thighs cut into chunks for mincing
- 1 large red bell pepper roughly chopped
- 1 large green bell pepper roughly chopped
- 1 medium red onion quartered
- 3 cloves garlic
- ½ cup fresh parsley roughly chopped
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp salt; ½ tsp black pepper
- 1 –2 tbsp olive oil plus extra for pan
- 1 tsp red pepper paste
For bulgur
- 1 cup bulgur fine or medium
- 2 tbsp olive oil
- 1 medium onion finely chopped
- 1 tbsp tomato paste
- 1 –1¼ cups chicken stock or water
- Salt and pepper to taste
Garnish and extras
- Thinly sliced onion tossed with sumac and a pinch of salt
- Pomegranate seeds
- Fresh parsley or cilantro
- Lemon wedges
Instructions
Prep the veggie blend and drain it properly
- In a food processor, combine red pepper, green pepper, quartered onion, garlic, and parsley. Pulse until finely blended but not completely puréed — you want small pieces that help bind and add moisture.
- Pour the blended mix into a fine strainer or cheesecloth over a bowl. Press or squeeze gently to remove excess juice. Reserve the drained liquid — you can add a spoonful back to the minced chicken for flavor, but avoid adding too much or the kebabs will be too wet.
- Pro tip: squeezing the veggies removes excess water so kebabs hold their shape and cook evenly under high heat.
- Pulse chicken chunks in the food processor in short bursts until coarsely minced — aim for a soft, slightly coarse texture, not a fine paste. Work in batches if needed.
- Combine minced chicken with the drained veggie mix in a large bowl. Add smoked paprika, cumin, salt, pepper, lemon juice, and 1–2 tablespoons olive oil. Knead the mixture 2–3 minutes until it becomes cohesive and silky. This develops the right bite and helps kebabs stay together.
- Chill the mixture for 15–30 minutes if you have time — it firms up and is easier to shape.
Personal note: I prefer breast when I want lower calories, but I’ll use thighs when I want a juicier result. Kneading until soft is the secret to tender kebabs.
- Shape and roast on the sheet pan for crisp edges
- Preheat oven to broil on the highest rack. Line a rimmed sheet pan with parchment and brush lightly with oil.
- Divide the mixture into equal portions. Shape each portion into a long kebab block or sausage-like log directly on the pan. Leave space between pieces so heat circulates and edges crisp.
- Broil on the highest oven setting for 6–8 minutes per side, turning once, until the outside is golden and the inside is fully cooked (no pink).
- Let kebabs rest 3–5 minutes before serving.
- Tip: broiling gives caramelized edges quickly — keep an eye on them so they don’t burn. If your oven broils aggressively, move the pan down a rack or reduce to a high bake for a slightly gentler finish.
Make The Bulgur
- Heat 2 tbsp olive oil in a pan over medium heat. Sauté the finely chopped onion until soft and translucent, about 5 minutes.
- Stir in 1 tbsp tomato paste and fry for 1–2 minutes to deepen the flavor. Add any reserved veggie liquid (no more than 1–2 tbsp) for extra taste.
- Add bulgur and toast for 1 minute, then pour in chicken stock (1–1¼ cups). Season with salt and pepper. Bring to a simmer, cover, and cook 10–12 minutes for fine/medium bulgur. Remove from heat and let it steam 5 minutes, then fluff.
- Finish with a knob of butter or a drizzle of olive oil and chopped parsley.
Onion-sumac topping and plating
- Thinly slice red onion and toss with a pinch of salt and 1–2 tsp sumac. Let sit 5–10 minutes to mellow.
- Plate bulgur, add sliced kebab blocks on the side, and top with pomegranate seeds and the sumac onion. Serve lemon wedges.
Video
Portioning, storage, and reheating for meal prep
- Portion kebabs with bulgur into airtight containers. Add garnish (onion, pomegranate) separately if you want them super fresh.
- Freeze raw kebab blocks and cook in the oven when ready .
- Reheat in oven at 180°C / 350°F for 8–10 minutes to preserve texture, or microwave covered 1–2 minutes for convenience.
Why this minced chicken kebab method works for meal prep
- Consistency and texture — mincing chicken and kneading it with blended veggies gives a uniform, tender kebab that holds together and stays juicy.
- Control over calories — use breast for lower-calorie meals, thighs for extra juiciness.
- Speed and scalability — food processor does the heavy lifting; sheet-pan broiling cooks many kebabs at once.
- Meal-prep friendly — portion, store, and reheat easily without losing texture.
