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Low Calorie Meal Prep Chicken and Cauliflower Rice Bowls - Easy, Fresh, and Satisfying

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs, trimmed)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder (optional for heat)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • Juice of 1 lime (or 1 tablespoon apple cider vinegar)
  • For the cauliflower rice: 6–7 cups riced cauliflower (about 2 medium heads or two 12-ounce bags)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt, to taste
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon ground turmeric (optional for color and antioxidants)
  • 1/4 cup chopped fresh cilantro or parsley
  • 1 tablespoon lime or lemon juice
  • Veggie add-ins and toppings: 1 red bell pepper, sliced
  • 1 small red onion, sliced
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, diced
  • 1 avocado, sliced or diced (optional)
  • 1/4 cup light Greek yogurt or a light tahini or salsa for topping
  • Fresh herbs, lime wedges, and red pepper flakes (optional)

Method
 

  1. Prep the chicken: Pat the chicken dry and slice into even strips or bite-sized pieces for quick cooking. In a bowl, combine olive oil, garlic powder, onion powder, smoked paprika, cumin, chili powder (if using), salt, pepper, and lime juice. Toss chicken to coat and let it rest while you heat the pan.
  2. Cook the chicken: Heat a large skillet over medium-high. Add the chicken in a single layer. Cook 4–6 minutes per side, depending on thickness, until cooked through and lightly browned. Remove to a plate and let it rest. Slice or chop if needed.
  3. Sauté the veggies (optional but tasty): In the same skillet, add a splash of oil if the pan is dry. Quickly sauté bell pepper and red onion for 2–3 minutes until slightly tender but still crisp. Season with a pinch of salt. Set aside.
  4. Cook the cauliflower rice: Heat another large skillet over medium. Add olive oil and garlic. Cook 30 seconds until fragrant. Add riced cauliflower, salt, pepper, and turmeric if using. Sauté 5–7 minutes, stirring often, until tender but not mushy. Stir in cilantro and lime or lemon juice. Taste and adjust seasoning.
  5. Assemble the bowls: Divide cauliflower rice among 4–5 meal prep containers. Top with chicken, sautéed peppers and onions, cherry tomatoes, and cucumber. Add avocado only if you’ll eat within 24 hours, or pack it separately.
  6. Add sauces and extras: Spoon on a small dollop of light Greek yogurt, salsa, or a drizzle of tahini. Finish with herbs, lime wedges, and red pepper flakes if you like heat.
  7. Cool and store: Let bowls cool to room temperature for 15–20 minutes before sealing and refrigerating. This helps prevent excess condensation and sogginess.