Description

These Healthy High-Protein Chicken and Rice Meal Prep Bowls are the answer to the question: why can’t meal prep actually taste good all week long? They’re packed with over 40 grams of protein per serving, stay moist all week, and use simple ingredients you probably already have in your pantry.

Ingredients

Scale

2 pounds boneless, skinless chicken breasts (about 4 medium breasts)
3 tablespoons olive oil
2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon paprika
1 teaspoon onion powder
½ teaspoon black pepper
½ teaspoon salt
2 cups long-grain brown rice (or white rice if you prefer)
3½ cups low-sodium chicken broth
1 tablespoon olive oil
1 bay leaf
½ teaspoon salt
2 cups broccoli florets
1 red bell pepper, sliced
1 zucchini, sliced into half-moons
2 tablespoons olive oil
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
¼ cup low-sodium soy sauce (or tamari)
2 tablespoons honey (or maple syrup for vegan)
1 tablespoon rice vinegar
1 teaspoon sesame oil
1 clove garlic, minced
1 teaspoon grated fresh ginger
1 tablespoon cornstarch mixed with 2 tablespoons cold water (optional, for thickening)

Instructions

In a medium mixing bowl, whisk together the olive oil, soy sauce, Dijon mustard, minced garlic, paprika, onion powder, black pepper, and salt. Place the chicken breasts in a large zip-top bag or a shallow dish. Pour the marinade over the chicken, making sure each piece is well coated. Seal the bag and massage the marinade into the chicken. Let it sit at room temperature for 15-20 minutes while you prep the other ingredients. If you have more time, refrigerate for up to 4 hours for deeper flavor.
Rinse the brown rice under cold water in a fine-mesh strainer until the water runs clear. In a medium saucepan, heat the olive oil over medium heat. Add the rinsed rice and stir for about 1 minute until the grains are coated and slightly toasted. Add the chicken broth, bay leaf, and salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 35-40 minutes for brown rice (18-20 minutes for white rice). Don’t lift the lid during cooking. When done, remove from heat and let it sit cov…
Preheat your oven to 400°F (200°C). Line a large baking sheet with aluminum foil or parchment paper. Place the marinated chicken breasts on one side of the sheet. In a separate bowl, toss the broccoli, bell pepper, and zucchini with olive oil, garlic powder, salt, and pepper. Spread the vegetables on the other side of the baking sheet. Roast for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender with slightly charred edges. Let the c…
While the chicken and vegetables roast, prepare the sauce. In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, minced garlic, and grated ginger. If you want a thicker sauce, pour the mixture into a small saucepan, bring to a simmer over medium heat, and stir in the cornstarch slurry. Cook for 1-2 minutes until thickened. Remove from heat and set aside.
Slice the rested chicken breasts against the grain into ½-inch thick slices. Divide the cooked rice evenly among your meal prep containers. Top with sliced chicken and roasted vegetables. Drizzle the sauce over each bowl. If you’re meal prepping for the week, keep the sauce separate and add it just before eating to prevent sogginess.

Notes

Don’t overcook the chicken. Use a meat thermometer and pull the chicken at 160°F (71°C) if you’re resting it. The temperature will rise to 165°F during resting. Let the chicken rest for 5 minutes before slicing. Toast the rice for a nutty flavor and to keep grains separate. Use a hot oven at 400°F for roasting. Batch your prep while the rice cooks. Season generously as flavors mellow over a few days. These bowls taste better on day two as flavors meld.

Prep Time: 30 minutes
Cook Time: 40 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 520580
Sugar: 810
Sodium: 8001000
Fat: 1418
Saturated Fat: 23
Carbohydrates: 5055
Fiber: 68
Protein: 4550

Keywords: meal prep, high protein, chicken and rice, healthy, easy, weeknight dinner, gluten-free, dairy-free