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Easy Protein Meal Prep Bowls with Chicken, Rice & Veggies

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A quick and healthy meal prep bowl featuring marinated chicken, fluffy rice, and crisp-tender veggies, perfect for busy weeknights or packing lunches.

Ingredients

Scale
  • 1 ½ pounds boneless skinless chicken breasts or thighs, cut into bite-sized pieces
  • 2 cups uncooked white or brown rice
  • 1 medium red bell pepper, diced
  • 1 medium zucchini, sliced into half-moons
  • 1 cup broccoli florets
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 2 tablespoons low sodium soy sauce
  • 1 teaspoon honey
  • 1 teaspoon smoked paprika
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 1 tablespoon lemon juice
  • Optional: fresh parsley or green onions for garnish
  • Optional: sliced almonds or sesame seeds for crunch

Instructions

  1. Rinse 2 cups of rice under cold water until the water runs clear. Combine rice with 4 cups of water and a pinch of salt in a saucepan. Bring to a boil, reduce to low, cover, and simmer for 15 minutes (white rice) or 40 minutes (brown rice). Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
  2. In a bowl, whisk together 2 tablespoons olive oil, 2 tablespoons low sodium soy sauce, 1 teaspoon honey, 1 tablespoon lemon juice, minced garlic, smoked paprika, salt, and pepper. Taste and adjust seasoning if needed.
  3. Add the chicken pieces to the marinade bowl. Toss well to coat and let sit for at least 10 minutes or up to 30 minutes for deeper flavor.
  4. Heat a large skillet over medium-high heat. Add the chicken pieces in a single layer. Cook for 5-7 minutes, stirring occasionally, until cooked through and golden brown (internal temperature 165°F). Remove chicken from pan and set aside.
  5. In the same skillet, add more olive oil if needed. Add diced red bell pepper, zucchini slices, and broccoli florets. Cook for 4-5 minutes until veggies are tender-crisp. Season lightly with salt and pepper.
  6. Divide cooked rice evenly among 4 meal prep containers. Top each with sautéed veggies and chicken pieces. Garnish with fresh parsley, green onions, or sliced almonds if desired.
  7. Let bowls cool completely before sealing containers. Store in the refrigerator for up to 4 days. Reheat in the microwave for 1-2 minutes until warm before serving.

Notes

Do not overcrowd the pan when cooking chicken to allow a golden crust to form. Let the meal prep bowls cool completely before sealing to avoid sogginess. Use pre-cut veggies or rotisserie chicken for a shortcut. Frozen vegetables can be used if thawed and drained well.

Nutrition

Keywords: protein meal prep, chicken rice bowl, healthy lunch, easy dinner, meal prep bowls, quick meals, healthy recipes

Find it online: https://atomicbite.com/easy-protein-meal-prep-bowls-with-chicken-rice-veggies-perfect-for-quick-healthy-lunches/