Print

Easy Weekly Meal Prep Chicken and Rice Bowls

meal prep chicken and rice bowls - featured image
Print Recipe

These Easy Weekly Meal Prep Chicken and Rice Bowls are reliable, delicious, and perfect for busy weeks. With juicy chicken, fluffy rice, and roasted veggies, they make meal prep a breeze and keep you looking forward to lunch.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 1.5 lbs total)
  • 3 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon honey
  • Juice of 1/2 lemon
  • 1 1/2 cups long-grain white rice
  • 3 cups chicken broth, low-sodium
  • 1 tablespoon butter or olive oil
  • 1/2 teaspoon salt
  • 2 bell peppers (any color), chopped into 1-inch pieces
  • 2 cups broccoli florets
  • 1 red onion, chopped into 1-inch chunks
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Optional toppings: fresh parsley or cilantro, lemon squeeze, red pepper flakes, Greek yogurt, or hot sauce

Instructions

  1. In a medium mixing bowl, whisk together olive oil, minced garlic, smoked paprika, garlic powder, onion powder, salt, pepper, honey, and lemon juice. Add chicken breasts and toss to coat. Cover and let rest at room temperature for 15 minutes (or refrigerate up to 4 hours, then bring to room temperature 15 minutes before cooking).
  2. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or foil. Chop bell peppers into 1-inch pieces, broccoli into bite-sized florets, and red onion into 1-inch chunks. Toss veggies with 2 tablespoons olive oil, salt, and pepper until evenly coated.
  3. Rinse rice in a fine-mesh strainer under cold water until water runs clear. In a medium saucepan, melt butter over medium heat. Add rice and stir for 1 minute until nutty. Pour in chicken broth and salt, bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until liquid is absorbed. Remove from heat, let sit covered for 5 minutes, then fluff with a fork.
  4. Place marinated chicken breasts on one half of the prepared baking sheet. Spread seasoned veggies on the other half in a single layer. Roast for 20-25 minutes, flipping chicken halfway through. Chicken is done at internal temperature of 165°F (74°C) and veggies are tender with lightly charred edges.
  5. Transfer chicken to a cutting board and let rest for 5 minutes. Slice against the grain into strips or bite-sized cubes.
  6. Divide rice evenly among 4 meal prep containers. Top each with sliced chicken and roasted veggies. Drizzle any remaining pan juices over bowls. Add optional toppings now or pack separately.
  7. Let bowls cool completely (about 10 minutes) before sealing lids. Refrigerate for up to 4 days.

Notes

Don’t skip rinsing the rice for fluffy grains. Pat veggies dry before roasting for better char. Let chicken rest before slicing to keep it juicy. Layer rice at bottom of containers to prevent sogginess. Add fresh elements like avocado or herbs separately. For best texture, store chicken and veggies separately from rice if prepping for the whole week.

Nutrition

Keywords: meal prep, chicken and rice bowls, easy dinner, healthy lunch, roasted vegetables, weekly meal prep

Find it online: https://cheerycrisp.com/easy-weekly-meal-prep-chicken-and-rice-bowls/