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Easy Sunday Meal Prep Chicken and Rice Bowls

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Juicy marinated chicken, fluffy herb-infused rice, and perfectly roasted vegetables come together in these easy meal prep bowls. Perfect for busy weeks, they stay fresh for days and taste even better on day two.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken breasts (about 4 breasts)
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice (freshly squeezed)
  • 4 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 cups long-grain white rice (basmati or jasmine)
  • 3 cups chicken broth (low-sodium)
  • 1 bay leaf
  • 1 tablespoon butter (optional)
  • 2 bell peppers (any color, red and yellow recommended)
  • 1 red onion
  • 2 cups broccoli florets
  • 2 tablespoons olive oil (for vegetables)
  • ½ teaspoon garlic powder
  • Fresh parsley or cilantro (optional, for garnish)
  • Lemon wedges (for serving)
  • Your favorite sauce (optional, e.g., tzatziki or lemon vinaigrette)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  2. Make the chicken marinade: In a medium mixing bowl, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 4 minced garlic cloves, 1 teaspoon dried oregano, 1 teaspoon smoked paprika, ½ teaspoon salt, and ½ teaspoon black pepper.
  3. Prepare the chicken: Pat the chicken breasts dry with paper towels. Place them in the bowl with the marinade and turn to coat evenly. Let them sit for at least 10 minutes (or up to 30 minutes in the fridge).
  4. Start the rice: In a medium saucepan, melt 1 tablespoon butter over medium heat. Add 2 cups of rice and stir for about 1 minute until lightly toasted. Pour in 3 cups of chicken broth, add the bay leaf, and bring to a boil. Reduce heat to low, cover, and simmer for 18 minutes. Do not lift the lid.
  5. Prep the vegetables: Chop the bell peppers into 1-inch chunks, cut the red onion into similar-sized pieces, and trim the broccoli into bite-sized florets. Toss them in a bowl with 2 tablespoons olive oil, ½ teaspoon garlic powder, and a pinch of salt and pepper.
  6. Arrange everything on the baking sheet: Place the marinated chicken breasts on one half of the prepared baking sheet. Spread the vegetables on the other half. Make sure nothing is overlapping.
  7. Roast for 20-25 minutes. Check the thickest part of a chicken breast with a meat thermometer; it should read 165°F (74°C). The vegetables should be tender and slightly charred.
  8. Let the chicken rest: Transfer the chicken to a cutting board and let it rest for 5 minutes.
  9. Fluff the rice: Remove the bay leaf and fluff the rice with a fork.
  10. Slice the chicken: After resting, slice the chicken breasts against the grain into ½-inch thick strips.
  11. Assemble the bowls: Divide the rice evenly among meal prep containers. Top with sliced chicken and roasted vegetables. Garnish with fresh parsley or cilantro if desired, and add a lemon wedge to each container.
  12. Cool completely before sealing: Let the containers sit open on the counter for about 20-30 minutes until they reach room temperature. Then seal the lids and refrigerate.

Notes

For best results, let the chicken marinate for at least 10 minutes. Use a meat thermometer to ensure chicken reaches 165°F. Toast the rice in butter for extra flavor. Let bowls cool completely before refrigerating to prevent sogginess. Bowls taste even better on day 2 or 3.

Nutrition

Keywords: meal prep, chicken and rice bowls, easy meal prep, healthy lunch, Sunday meal prep

Find it online: https://snappyspoon.com/easy-sunday-meal-prep-chicken-and-rice-bowls/