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Easy Flavor-Packed Chicken and Rice Meal Prep Bowls

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A quick and easy chicken and rice meal prep bowl recipe featuring a smoky, savory marinade and fluffy rice, perfect for busy weeknights or meal prepping.

Ingredients

Scale
  • 2 large boneless, skinless chicken breasts (about 1 lb / 450 g)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon chili powder (optional)
  • Salt and black pepper, to taste
  • 1 tablespoon fresh lemon juice
  • 1 cup long-grain white rice (or jasmine, 185 g)
  • 2 cups water or low-sodium chicken broth (480 ml)
  • 1 tablespoon butter or olive oil
  • Pinch of salt
  • 1 cup steamed broccoli florets (about 150 g)
  • 1 medium carrot, shredded or julienned
  • ½ cup cherry tomatoes, halved
  • ¼ cup chopped fresh cilantro or parsley (optional)
  • 1 ripe avocado, sliced
  • Plain Greek yogurt or sour cream (optional)
  • Hot sauce or a squeeze of lime (optional)

Instructions

  1. In a mixing bowl, combine olive oil, minced garlic, smoked paprika, cumin, chili powder (if using), salt, pepper, and lemon juice. Toss in the chicken breasts and coat evenly. Let it sit for at least 15 minutes or up to 2 hours in the fridge.
  2. Rinse the rice under cold water until the water runs clear. In a medium saucepan, bring 2 cups of water or chicken broth to a boil. Add rice, butter or oil, and a pinch of salt. Cover with a lid, reduce heat to low, and simmer for 15 minutes. Turn off heat and let steam, covered, for another 10 minutes. Fluff with a fork.
  3. Heat a skillet over medium-high heat. Add marinated chicken breasts and cook for 6-7 minutes on each side or until internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes before slicing.
  4. Steam broccoli until bright green and tender-crisp (about 4-5 minutes). Shred or julienne the carrot, halve cherry tomatoes, and slice avocado just before serving.
  5. Divide rice evenly into meal prep containers or bowls. Top with sliced chicken, steamed broccoli, shredded carrots, cherry tomatoes, and avocado slices. Sprinkle fresh cilantro or parsley if desired.
  6. Optionally, add a dollop of Greek yogurt or sour cream and a squeeze of lime or dash of hot sauce.

Notes

Let the chicken marinate for at least 15 minutes for best flavor, up to 2 hours if possible. Rinse rice before cooking to keep grains fluffy. Let chicken rest after cooking to retain juices. Steam veggies to keep color and texture. Store in airtight containers for up to 4 days. Add avocado fresh to avoid browning. Reheat in short bursts covered loosely to retain moisture.

Nutrition

Keywords: chicken, rice, meal prep, easy dinner, healthy, quick recipe, smoky paprika, garlic, meal prep bowls

Find it online: https://atomicbite.com/easy-flavor-packed-chicken-and-rice-meal-prep-bowls-perfect-for-quick-dinners/