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Easy Weekly Meal Prep Chicken and Rice Bowls

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These easy weekly meal prep chicken and rice bowls are the perfect solution for busy weeks. With juicy chicken, fluffy rice, and colorful vegetables, they stay delicious for days and make healthy eating effortless.

Ingredients

Scale
  • 1.5 pounds (680g) boneless, skinless chicken breasts
  • 2 tablespoons olive oil, divided
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon dried oregano
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 1½ cups (300g) long-grain white rice (basmati or jasmine)
  • 2¼ cups (530ml) low-sodium chicken broth
  • 1 tablespoon butter (optional)
  • 1 bay leaf
  • 2 cups (200g) broccoli florets
  • 1 large red bell pepper, diced
  • 2 medium carrots, sliced into half-moons
  • ½ cup frozen peas
  • 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
  • 1 tablespoon honey
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • ¼ teaspoon red pepper flakes (optional)

Instructions

  1. Take chicken out of fridge and let sit on counter. Pat dry with paper towels. Season both sides with garlic powder, onion powder, smoked paprika, oregano, salt, and pepper. Rub seasoning in.
  2. Chop broccoli into small florets, dice red bell pepper into ½-inch pieces, slice carrots into thin half-moons (¼-inch thick). Set aside.
  3. Rinse rice in fine-mesh strainer under cold water until water runs clear. In medium saucepan, combine rinsed rice, chicken broth, butter, and bay leaf. Bring to boil over high heat, then reduce heat to low, cover tightly, and simmer for 15 minutes. Do not lift lid. After 15 minutes, turn off heat and let sit covered for 5 minutes. Fluff with fork and remove bay leaf.
  4. While rice cooks, heat 1 tablespoon olive oil in large skillet over medium-high heat. Place seasoned chicken breasts in pan and cook for 5-6 minutes on first side without moving. Flip and cook for another 5-6 minutes. For thick breasts, reduce heat to medium and cook 2-3 minutes more per side. Internal temperature should reach 165°F (74°C). Transfer to cutting board and rest for at least 5 minutes.
  5. In same skillet, add remaining 1 tablespoon olive oil over medium heat. Add broccoli, bell pepper, and carrots. Cook for 5-6 minutes, stirring occasionally, until tender-crisp. Add frozen peas in last minute of cooking. Season with pinch of salt and pepper.
  6. Slice rested chicken breasts against the grain into ½-inch thick strips or bite-sized cubes.
  7. Divide rice evenly among 4-5 meal prep containers. Top with sliced chicken and vegetables.
  8. For sauce: whisk together soy sauce, honey, rice vinegar, sesame oil, and red pepper flakes. Drizzle over each bowl (start with a little).
  9. Let bowls cool completely (20-30 minutes) before putting lids on to prevent condensation.

Notes

Don’t overcook the chicken; cook to 160°F and let carryover cooking bring it to 165°F. Season in layers for best flavor. Undercook vegetables slightly as they’ll continue cooking when reheated. Let everything cool completely before refrigerating to prevent sogginess. Store sauce separately and add before eating. Don’t skip resting the chicken for juicier results.

Nutrition

Keywords: meal prep, chicken and rice bowls, healthy lunch, easy dinner, batch cooking, chicken breast recipe, rice bowl

Find it online: https://sizzlesprout.com/easy-weekly-meal-prep-chicken-and-rice-bowls-recipe/