Description

These Chicken Rice Meal Prep Bowls deliver tender, seasoned chicken breast paired with fluffy rice and crisp roasted vegetables, providing a balanced profile of protein and complex carbohydrates. Perfect for a busy lifestyle, they maintain freshness and flavor even after a few days in the refrigerator.

Ingredients

Scale

1.5 lbs Boneless Skinless Chicken Breasts
1.5 cups Brown Rice or Basmati Rice (dry)
3 cups Broccoli Florets
2 medium Bell Peppers (Assorted Colors)
3 tablespoons Extra Virgin Olive Oil
1 tablespoon Garlic Powder
1 tablespoon Smoked Paprika
Sea Salt to taste
Black Pepper to taste
1 teaspoon Raw Honey or Maple Syrup (optional)

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Instructions

Rinse the rice under cold water until the water runs clear. Combine the rice with water in a pot at a 1:2 ratio. Bring to a boil, then reduce to a simmer, cover, and cook until the water is absorbed. Fluff with a fork and set aside
Preheat your oven to 400°F (200°C). Dice the chicken breasts into uniform 1-inch cubes. Chop the broccoli and bell peppers into bite-sized pieces
Place the chicken and vegetables on a large baking sheet. Drizzle with extra virgin olive oil. Sprinkle the garlic powder, smoked paprika, sea salt, and black pepper over everything. If using honey, whisk it with a little oil first and toss it with the chicke
Spread the ingredients in a single layer on the tray. Roast in the oven for 18–22 minutes. Ensure the chicken reaches an internal temperature of 165°F (74°C). The vegetables should be tender with slightly charred edges
Divide the cooked rice evenly among four or five airtight glass containers. Add a generous portion of the roasted chicken and vegetables to each container
Allow the Chicken Rice Meal Prep Bowls to reach room temperature before sealing the lids

Notes

Use paper towels to dry the chicken before seasoning for better browning.

Avoid overcrowding the pan for optimal roasting.

Cook the rice slightly under if reheating in the microwave.

Prep Time: 20 mins
Cook Time: 25 mins
Category: Dinner
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 bowl
Calories: 450 kcal
Sugar: 4g
Sodium: 500mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 42g
Fiber: 6g
Protein: 38g
Cholesterol: 110mg