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–+ servings
Chicken and Rice Meal Prep Bowls

Transform your week with Chicken and Rice Meal Prep Bowls. Easy to make, nutritious, and perfect for busy days. Grab the recipe now.
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Prep Time 30 minutes
Cook Time 25 minutes
Resting Time 5 minutes
Total Time 1 hour
Servings: 4 people
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 4 pieces boneless, skinless chicken breasts
  • to taste salt and pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 2 tablespoons olive oil
  • 2 cups rice (white or brown)
  • 4 cups water or chicken broth
  • to taste assorted vegetables (e.g., broccoli, bell peppers, zucchini, Brussels sprouts)
  • to taste optional sauces for serving (e.g., salsa, soy sauce, tzatziki sauce)

Equipment

  • Oven
  • Baking sheets
  • Rice cooker or pot
  • Knife
  • Cutting board
  • Measuring cups

Method
 

  1. Preheat oven to 400°F (200°C).
  2. Pound chicken breasts to an even thickness.
  3. Season chicken breasts with salt, pepper, garlic powder, and paprika.
  4. Drizzle olive oil over the chicken.
  5. Arrange chicken on a parchment-lined baking sheet and bake for 20-25 minutes until the internal temperature reaches 165°F (75°C).
  6. Let chicken rest for 5 minutes before slicing.
  7. Cook rice according to package instructions (stovetop, rice cooker, or Instant Pot).
  8. In the last 20-25 minutes of chicken cooking, toss vegetables with olive oil, salt, and pepper on a separate baking sheet.
  9. Roast vegetables at 425°F (220°C) until tender.
  10. Combine sliced chicken, cooked rice, and roasted vegetables in meal prep containers.
  11. Store sauces separately to add when ready to eat.

Nutrition

Calories: 400kcalCarbohydrates: 50gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gCholesterol: 75mgSodium: 300mgPotassium: 600mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 30mgCalcium: 30mgIron: 2mg

Notes

Feel free to modify seasonings according to your taste preference. Store meal prep bowls in airtight containers for up to 4 days in the fridge. For longer storage, freeze individual portions for up to 3 months. Experiment with different vegetables and sauces to keep your meals exciting throughout the week. Use glass containers for best results as they are microwave and dishwasher safe.
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