Why You’ll Love This Recipe
These Chicken & Veggie Rice Meal Prep Bowls are designed for busy weeks when you want balanced, satisfying meals without daily cooking. I rely on this recipe when I need dependable lunches that reheat well and still taste fresh. The combination of lean chicken, colorful vegetables, and fluffy rice offers steady energy, generous protein, and plenty of fiber. What I appreciate most is its flexibility. I have made it with jasmine rice, brown rice, and even cauliflower rice when I wanted something lighter, and the results were consistently good. The seasoning is simple but effective, allowing the natural flavors of the ingredients to shine. This recipe also scales easily, making it ideal for families or weekly meal prep. Whether you are cooking for health goals, convenience, or budget-friendly meals, these bowls fit seamlessly into your routine and remain enjoyable throughout the week.
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Chicken & Veggie Rice Meal Prep Bowls (Healthy, High-Protein, Weekday-Ready)
- Total Time: 35 minutes
- Yield: 4 servings
- Diet: Low Fat
Description
Healthy and balanced chicken and vegetable rice bowls perfect for meal prep, featuring seasoned chicken breast, fluffy rice, and colorful veggies.
Ingredients
- 2 cups cooked brown rice
- 1 lb (450 g) boneless skinless chicken breast
- 1 tbsp olive oil
- 1 cup broccoli florets
- 1 cup diced bell peppers
- 1 cup sliced carrots
- 1 cup zucchini slices
- 2 cloves garlic, minced
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1 tsp dried oregano
- 1 tbsp soy sauce or low-sodium tamari
Instructions
- Cook the rice according to package instructions and set aside.
- Cut the chicken breast into bite-sized pieces.
- Heat olive oil in a large skillet over medium heat.
- Add garlic and sauté for 30 seconds until fragrant.
- Add chicken, paprika, garlic powder, oregano, salt, and pepper. Cook for 6–8 minutes until fully cooked.
- Add broccoli, bell peppers, carrots, and zucchini to the skillet.
- Stir in soy sauce and cook for another 4–5 minutes until vegetables are tender-crisp.
- Divide rice into meal prep containers and top with the chicken and vegetable mixture.
- Let cool before sealing and refrigerating.
Notes
- Can be stored in the refrigerator for up to 4 days.
- Swap brown rice for white rice or quinoa if desired.
- Add a squeeze of lemon or a light sauce before serving for extra flavor.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Chicken breast
Boneless, skinless chicken breast provides lean protein and keeps the bowls filling without excessive fat. I prefer cutting it into bite-sized pieces to ensure even cooking and better seasoning coverage.
Rice
Rice forms the base of the bowl and adds sustained energy. Long-grain white rice works well, but brown rice offers extra fiber if you prefer a heartier texture.
Broccoli florets
Broccoli adds crunch, color, and essential vitamins. When lightly sautéed or roasted, it maintains texture while absorbing seasoning beautifully.
Bell peppers
Bell peppers contribute sweetness and visual appeal. A mix of red, yellow, and green peppers enhances both flavor and presentation.
Carrots
Carrots provide subtle sweetness and additional fiber. Thin slicing helps them cook evenly alongside other vegetables.
Olive oil
Olive oil supports even cooking and adds healthy fats. It also helps the seasoning adhere to both chicken and vegetables.
Garlic
Fresh garlic adds depth and aroma. Minced garlic distributes flavor evenly throughout the dish.
Onion
Onion creates a savory base that complements the chicken and vegetables without overpowering them.
Salt
Salt enhances all ingredients and balances natural flavors. Adjust carefully to personal preference.
Black pepper
Black pepper adds mild heat and sharpness, rounding out the seasoning profile.
Paprika
Paprika lends gentle warmth and color to the chicken, giving it a lightly smoky finish.
Soy sauce
Soy sauce adds umami and depth, tying the components together without needing complex sauces.
Directions
Begin by cooking the rice according to package instructions. Once cooked, fluff it gently and set aside to cool slightly. Cooling helps prevent excess moisture when storing the bowls.
Heat olive oil in a large skillet over medium heat. Add the diced chicken breast and season with salt, black pepper, and paprika. Cook for 6 to 8 minutes, stirring occasionally, until the chicken is golden and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add a bit more olive oil if needed, then sauté the onion and garlic until fragrant. Add broccoli, bell peppers, and carrots. Cook for 5 to 7 minutes until the vegetables are tender but still crisp. Stir in the soy sauce and return the cooked chicken to the pan, mixing well.
To assemble, divide rice evenly into meal prep containers. Top with the chicken and vegetable mixture. Allow the bowls to cool fully before sealing for storage.
Equipment needed :
Must-Have Tools to Get Rolling
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
Full-Size Blender – is a powerful kitchen appliance for making smoothies, soups, and sauces in large batches.
3-in-1 Air Fryer – This versatile 3-in-1 air fryer offers Air Fry for healthier meals with less oil, Bake for bakery-quality desserts and treats, and Reheat to bring leftovers back to life with crispy, flavorful results..
Servings and timing
This recipe yields approximately 4 servings.
Preparation time is about 15 minutes, cooking time about 25 minutes, for a total of 40 minutes.
Storage/reheating
Store the meal prep bowls in airtight containers in the refrigerator for up to 4 days. Reheat in the microwave for 2 to 3 minutes, stirring halfway through for even heating. Add a splash of water if the rice feels dry.
Variations and Customizations
These bowls adapt easily to different tastes and dietary needs. For a low-carb version, replace rice with cauliflower rice or shredded cabbage. If you prefer more heat, add red pepper flakes or chili paste during cooking. For extra richness, drizzle a light sesame or peanut sauce before serving. You can also swap chicken breast for chicken thighs if you want a juicier texture. Vegetables are flexible as well. Zucchini, snap peas, or green beans work particularly well. When I want a Mediterranean twist, I replace soy sauce with lemon juice and oregano and finish with olives. These changes allow the recipe to remain interesting without additional complexity.
Nutrition and Dietary Info
| Nutrient | Per Serving |
|---|---|
| Calories | 420 kcal |
| Protein | 35 g |
| Carbs | 45 g |
| Fat | 12 g |
| Saturated Fat | 2 g |
| Fiber | 6 g |
| Sugar | 6 g |
| Sodium | 620 mg |
Expert Tips & Customizations
Even cooking
Cut chicken and vegetables into similar sizes to ensure uniform cooking.
Meal prep quality
Allow all components to cool before sealing containers to prevent condensation.
Flavor layering
Season at each stage rather than all at once for deeper flavor.
Sauce control
Keep sauces separate if storing for several days to maintain texture.
FAQs
Can I freeze these meal prep bowls?
Yes, they freeze well for up to 2 months, though vegetables may soften slightly after thawing.
What rice works best for meal prep?
Brown rice and jasmine rice both hold texture well after reheating.
Can I make this dairy-free?
The recipe is naturally dairy-free as written.
How can I increase protein?
Add extra chicken or include chickpeas or edamame.
Are these bowls suitable for weight loss?
Yes, portion control and lean protein make them suitable for calorie-conscious diets.
Can I cook everything on a sheet pan?
Yes, roasting chicken and vegetables together is a convenient alternative.
Conclusion
Chicken & Veggie Rice Meal Prep Bowls are a practical, nutritious solution for anyone seeking balanced meals with minimal effort. With flexible ingredients, simple preparation, and reliable storage, this recipe supports consistent, healthy eating throughout the week.
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