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

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
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.