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Healthy High-Protein Chicken Rice Bowls: Easy Meal Prep

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These healthy high-protein meal prep bowls with chicken and rice are a staple for busy weeks. They’re quick, easy, and packed with flavor, making lunch something to look forward to.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts (about 2–3 breasts)
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Juice of 1 lime
  • 1 cup long-grain brown rice
  • 2 cups low-sodium chicken broth
  • 1 tablespoon olive oil or butter
  • 1/2 teaspoon salt
  • 1 red bell pepper, diced
  • 1 cup broccoli florets, chopped small
  • 1 cup cherry tomatoes, halved
  • 1/2 cup corn kernels
  • 3 tablespoons olive oil
  • 2 tablespoons lime juice (about 1 lime)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey or maple syrup
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 clove garlic, minced

Instructions

  1. Rinse 1 cup of brown rice under cold water until the water runs clear. In a medium saucepan, combine the rinsed rice, 2 cups of low-sodium chicken broth, 1 tablespoon of olive oil or butter, and 1/2 teaspoon of salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 40-45 minutes. Remove from heat and let sit covered for 5-10 minutes, then fluff with a fork.
  2. Pat the chicken breasts dry with paper towels. In a small bowl, mix together 1 teaspoon smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon ground cumin, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Sprinkle the seasoning evenly over both sides of the chicken and rub in gently.
  3. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. When the oil is shimmering, place the chicken in the pan and cook without moving for 5-6 minutes. Flip and cook for another 5-6 minutes until the internal temperature reaches 165°F (74°C). Transfer to a cutting board and let rest for 5 minutes. Squeeze the juice of 1 lime over the chicken, then slice against the grain into strips or cubes.
  4. Steam the broccoli florets in a steamer basket over boiling water for 3-4 minutes until tender-crisp. Alternatively, microwave with a tablespoon of water in a covered bowl for 2 minutes. Drain well. Dice the red bell pepper, halve the cherry tomatoes, and thaw the corn if frozen.
  5. In a small bowl or jar, whisk together 3 tablespoons olive oil, 2 tablespoons lime juice, 1 tablespoon apple cider vinegar, 1 teaspoon honey or maple syrup, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1 minced garlic clove until emulsified.
  6. Divide the cooked rice evenly among meal prep containers (about 3/4 cup per bowl). Top with sliced chicken, steamed broccoli, diced bell pepper, cherry tomatoes, and corn. Drizzle with vinaigrette. For longer storage, keep vinaigrette separate and add before serving.

Notes

For best results, use a meat thermometer to avoid overcooking chicken. Let chicken rest before slicing. Rice can be made ahead and stored separately. Vinaigrette can be doubled and stored in the fridge for up to a week.

Nutrition

Keywords: meal prep, high protein, chicken rice bowls, healthy, easy

Find it online: https://snappyspoon.com/healthy-high-protein-chicken-rice-bowls-easy-meal-prep/