Description
These High-Protein Chicken Meal Prep Bowls are quick, easy, and made with simple ingredients. Perfect for meal prep, they feature juicy marinated chicken, roasted sweet potatoes and bell peppers, and brown rice, all topped with fresh spinach.
Ingredients
Scale
- 2 lbs boneless, skinless chicken breasts (about 900g)
- 1/4 cup olive oil (60ml)
- 3 tablespoons low-sodium soy sauce (45ml)
- 2 tablespoons honey (30ml)
- 2 tablespoons apple cider vinegar (30ml)
- 4 cloves garlic, minced
- 1 tablespoon smoked paprika
- 1 teaspoon cumin
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt
- 2 cups dry brown rice (400g)
- 3 cups water or low-sodium chicken broth (720ml)
- 2 medium sweet potatoes, cubed into 1-inch pieces (about 600g)
- 2 bell peppers, any color, sliced (about 300g)
- 1 red onion, cut into wedges (about 200g)
- 2 tablespoons avocado oil
- Salt and pepper, for seasoning veggies
- 4 cups fresh spinach (about 120g)
- 1/2 cup chopped fresh parsley (about 15g)
- Optional toppings: avocado slices, lime juice, hot sauce, Greek yogurt
Instructions
- Start the rice. Rinse 2 cups of brown rice under cold water until the water runs clear. Add the rice and 3 cups of water (or broth) to a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes, or until the liquid is absorbed and the rice is tender. Fluff with a fork and set aside.
- Make the marinade. While the rice cooks, whisk together the olive oil, soy sauce, honey, apple cider vinegar, minced garlic, smoked paprika, cumin, salt, and pepper in a large mixing bowl.
- Marinate the chicken. Place the chicken breasts in the bowl with the marinade. Turn them to coat well. Cover and let them sit at room temperature for 15-20 minutes while you prep the veggies. If you have more time, pop them in the fridge for up to 2 hours — just take them out 15 minutes before cooking to take the chill off.
- Preheat the oven and prep the veggies. Set your oven to 425°F (220°C). Line two baking sheets with parchment paper. Toss the cubed sweet potatoes, sliced bell peppers, and red onion wedges with avocado oil, salt, and pepper. Spread them in a single layer on one baking sheet.
- Roast the veggies. Place the veggie sheet in the oven and roast for 20 minutes. Give them a stir halfway through. They should be tender and starting to caramelize at the edges.
- Cook the chicken. While the veggies roast, remove the chicken from the marinade (discard any leftover marinade). Place the chicken on the second prepared baking sheet. Roast for 20-25 minutes, or until the internal temperature reaches 165°F (74°C) on your meat thermometer.
- Rest and slice. Once the chicken is done, remove it from the oven and let it rest on the baking sheet for 5-7 minutes. Then slice it against the grain into strips or cubes.
- Assemble the bowls. Divide the cooked rice among your meal prep containers. Add a generous handful of fresh spinach to each. Top with roasted veggies and sliced chicken. Sprinkle with fresh parsley if using.
Notes
Don’t skip the resting step for the chicken. Marinate for 20 minutes to 2 hours max to avoid mushy texture. For meal prep, add fresh spinach right before eating to keep it crisp. These bowls freeze well for up to 3 months (without spinach).
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 485
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 52
- Fiber: 8
- Protein: 42
Keywords: high-protein, chicken meal prep, healthy bowls, easy dinner, meal prep recipe