High Protein Chicken & Rice Meal Prep Bowls – Simple, Satisfying, and Ready for the Week

Meal prep doesn’t have to be complicated to be effective. These High Protein Chicken & Rice Meal Prep Bowls are a reliable go-to when you want food that tastes good, fuels your day, and saves time. You’ll get juicy seasoned chicken, fluffy rice, and crisp veggies with a sauce that ties it all together.

It’s straightforward, affordable, and easy to tweak based on your taste. Cook once, and you’ve got balanced meals ready to grab and go.

High Protein Chicken & Rice Meal Prep Bowls - Simple, Satisfying, and Ready for the Week

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Chicken: 2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
• Rice: 2 cups uncooked jasmine or basmati rice (brown rice works, too)
• Vegetables: 2 bell peppers (any color), 1 medium red onion, 2 cups broccoli florets, 1 large carrot
• Seasonings: 2 teaspoons smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon dried oregano, 1/2 teaspoon ground cumin, 1/2 teaspoon chili powder, 1 teaspoon kosher salt, 1/2 teaspoon black pepper
• Marinade/Sauce: 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 tablespoons low-sodium soy sauce or coconut aminos, 1 tablespoon honey or maple syrup, 2 cloves garlic (minced)
• Optional add-ins: 1 can chickpeas (drained and rinsed), 1/4 cup chopped fresh parsley or cilantro, red pepper flakes
• To serve: Lemon wedges, hot sauce, or a light yogurt-garlic sauce (optional)

Method

 

1. Cook the rice: Rinse 2 cups of rice under cold water until the water runs clear. Cook according to package directions. For extra flavor, use low-sodium chicken broth instead of water. Fluff with a fork and set aside.
2. Preheat and prep: Preheat your oven to 425°F (220°C). Line a large sheet pan with parchment paper for easy cleanup. Chop the bell peppers and red onion into bite-size pieces, slice the carrot thinly, and cut broccoli into small florets.
3. Mix the seasoning: In a small bowl, stir together smoked paprika, garlic powder, onion powder, dried oregano, cumin, chili powder, salt, and pepper.
4. Season the chicken: Pat the chicken dry, then slice into 1-inch pieces or thin cutlets for faster, even cooking. Toss with half of the seasoning mix and 1 tablespoon olive oil.
5. Season the veggies: On the sheet pan, toss the chopped veggies with the remaining seasoning and 1 tablespoon olive oil. Spread them into an even layer.
6. Roast: Add the chicken to the sheet pan, keeping it in a single layer. Roast for 16–20 minutes, flipping the chicken halfway. The chicken should reach an internal temperature of 165°F (74°C) and the veggies should be tender with a little char.
7. Make the quick sauce: In a small bowl, whisk lemon juice, soy sauce, honey, and minced garlic. Taste and adjust—add more lemon for brightness or honey for sweetness.
8. Optional chickpeas: If using chickpeas, toss them with a pinch of salt and a splash of olive oil. Add to the sheet pan for the last 8–10 minutes to warm and crisp slightly.
9. Assemble bowls: Divide the cooked rice among 5 meal prep containers. Top with roasted chicken and vegetables. Drizzle each portion with the sauce. Sprinkle with chopped parsley or cilantro if you like.
10. Cool before sealing: Let the bowls cool for 15–20 minutes at room temperature before closing the lids to prevent condensation from making everything soggy.

What Makes This Special

This recipe leans on simple ingredients and smart seasoning to give you big flavor without a lot of fuss. You get a solid balance of lean protein, complex carbs, and fiber-rich vegetables that keeps you satisfied.

It’s great for busy weeks, especially if you’re tracking protein goals or just want better lunches. The chicken stays tender, the rice reheats well, and the whole thing packs up neatly in meal prep containers. Plus, the seasoning blend and sauce add plenty of flavor without being heavy.

Shopping List

• Chicken: 2 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
• Rice: 2 cups uncooked jasmine or basmati rice (brown rice works, too)
• Vegetables: 2 bell peppers (any color), 1 medium red onion, 2 cups broccoli florets, 1 large carrot
• Seasonings: 2 teaspoons smoked paprika, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon dried oregano, 1/2 teaspoon ground cumin, 1/2 teaspoon chili powder, 1 teaspoon kosher salt, 1/2 teaspoon black pepper
• Marinade/Sauce: 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 tablespoons low-sodium soy sauce or coconut aminos, 1 tablespoon honey or maple syrup, 2 cloves garlic (minced)
• Optional add-ins: 1 can chickpeas (drained and rinsed), 1/4 cup chopped fresh parsley or cilantro, red pepper flakes
• To serve: Lemon wedges, hot sauce, or a light yogurt-garlic sauce (optional)

Instructions

1. Cook the rice: Rinse 2 cups of rice under cold water until the water runs clear.

   Cook according to package directions. For extra flavor, use low-sodium chicken broth instead of water. Fluff with a fork and set aside.

2. Preheat and prep: Preheat your oven to 425°F (220°C).

   Line a large sheet pan with parchment paper for easy cleanup. Chop the bell peppers and red onion into bite-size pieces, slice the carrot thinly, and cut broccoli into small florets.

3. Mix the seasoning: In a small bowl, stir together smoked paprika, garlic powder, onion powder, dried oregano, cumin, chili powder, salt, and pepper.
4. Season the chicken: Pat the chicken dry, then slice into 1-inch pieces or thin cutlets for faster, even cooking. Toss with half of the seasoning mix and 1 tablespoon olive oil.
5. Season the veggies: On the sheet pan, toss the chopped veggies with the remaining seasoning and 1 tablespoon olive oil.

   Spread them into an even layer.

6. Roast: Add the chicken to the sheet pan, keeping it in a single layer. Roast for 16–20 minutes, flipping the chicken halfway. The chicken should reach an internal temperature of 165°F (74°C) and the veggies should be tender with a little char.
7. Make the quick sauce: In a small bowl, whisk lemon juice, soy sauce, honey, and minced garlic.

   Taste and adjust—add more lemon for brightness or honey for sweetness.

8. Optional chickpeas: If using chickpeas, toss them with a pinch of salt and a splash of olive oil. Add to the sheet pan for the last 8–10 minutes to warm and crisp slightly.
9. Assemble bowls: Divide the cooked rice among 5 meal prep containers. Top with roasted chicken and vegetables.

   Drizzle each portion with the sauce. Sprinkle with chopped parsley or cilantro if you like.

10. Cool before sealing: Let the bowls cool for 15–20 minutes at room temperature before closing the lids to prevent condensation from making everything soggy.

Storage Instructions

• Refrigerator: Store in airtight containers for up to 4 days.
• Freezer: Freeze for up to 2 months. Leave off fresh herbs and sauce until reheating.
• Reheating: Microwave for 1.5–3 minutes, stirring halfway.

  Add a splash of water or broth to the rice to keep it soft. If frozen, thaw overnight in the fridge first for best texture.

• Sauce storage: Keep extra sauce in a small container and add after reheating for fresher flavor.

Benefits of This Recipe

• High protein: Each bowl offers a strong protein punch from lean chicken, with optional chickpeas for extra fiber and plant protein.
• Balanced nutrition: Carbs from rice, protein from chicken, and micronutrients from colorful vegetables.
• Budget-friendly: Uses accessible ingredients and pantry spices you may already have.
• Customizable: Easy to switch up flavors, sauces, or veggies so you don’t get bored.
• Meal prep friendly: Holds up well in the fridge, reheats nicely, and packs cleanly for work or school.

What Not to Do

• Don’t overcrowd the pan: Crowding leads to steaming instead of roasting. Use two pans if needed.
• Don’t skip seasoning: The spice blend is key for flavor.

  Taste and adjust salt to your liking.

• Don’t overcook the chicken: Dry chicken ruins the meal. Pull it at 165°F (74°C) and let it rest a few minutes.
• Don’t seal hot food: Trapping steam in containers makes rice gummy and veggies mushy.
• Don’t forget liquid for reheating: A spoonful of water or broth keeps rice from drying out in the microwave.

Variations You Can Try

• Spicy chipotle: Add chipotle powder or adobo sauce to the seasoning. Serve with lime and a dollop of Greek yogurt.
• Teriyaki style: Swap the sauce for teriyaki and add sesame seeds and steamed edamame.
• Mediterranean twist: Use oregano, lemon zest, and garlic.

  Add cherry tomatoes, olives, and a spoon of tzatziki.

• Cajun kick: Replace the spice mix with Cajun seasoning. Add corn and a squeeze of lemon.
• Brown rice or quinoa: For more fiber or a different texture, switch the base. Adjust cooking time and liquid accordingly.
• Veggie boost: Toss in zucchini, green beans, or cauliflower.

  Roast times are similar; just cut to even sizes.

• Thighs instead of breasts: Chicken thighs are more forgiving and stay juicy. Trim excess fat and cook a few minutes longer if needed.

FAQ

How much protein is in each bowl?

It varies based on portions, but a typical bowl with 6 ounces of cooked chicken has about 40–45 grams of protein. Adding chickpeas or a Greek yogurt sauce can bump it up a bit more.

Can I use frozen vegetables?

Yes.

Roast them straight from frozen, but give them extra space on the pan and expect a bit more moisture. Cook a few minutes longer until lightly browned.

How can I keep the chicken juicy?

Cut even-sized pieces, don’t overcook, and let the chicken rest for 5 minutes after roasting. If you have time, a quick 15–30 minute marinade with the sauce helps, too.

What’s the best rice for meal prep?

Jasmine or basmati stay fluffy and reheat well.

Brown rice works great if you want more fiber, but it has a chewier texture and longer cook time.

Can I make this without an oven?

Absolutely. Sauté the seasoned chicken in a skillet over medium-high heat until cooked through, then pan-cook the veggies until tender with some char. It’s just as good.

Is there a low-sodium option?

Use low-sodium soy sauce, skip added salt in the rice, and season to taste at the end.

Lemon juice and fresh herbs add brightness without extra sodium.

How do I prevent the rice from clumping?

Rinse the rice before cooking, don’t overcook, and fluff with a fork. When reheating, add a splash of water and cover to steam it back to life.

Can I add a creamy sauce?

Yes. Stir together Greek yogurt, lemon juice, garlic, and a pinch of salt.

Keep it separate and spoon over after reheating to keep it fresh.

Final Thoughts

These High Protein Chicken & Rice Meal Prep Bowls check all the boxes: simple, nutritious, and consistently tasty. You can build a week’s worth of meals in under an hour with ingredients you already know. Keep the seasoning bold, the portions balanced, and the sauces bright.

With a few small tweaks, this can become a regular rotation you look forward to. Make it once, and you’ll see how easy meal prep can be.