Easy Chicken Rice Meal Prep Bowls

$To make these easy chicken rice meal prep bowls, gather the following ingredients: - 2 cups cooked brown rice - 1 lb chicken breast, diced - 2 tablespoons olive oil - 1 teaspoon garlic powder - 1 teaspoon paprika - 1 teaspoon dried thyme - Salt and pepper to taste - 2 cups broccoli florets (fresh or frozen) - 1 cup cherry tomatoes, halved - 1/4 cup low-sodium soy sauce These ingredients create a balanced meal that is full of flavor and nutrition. The brown rice serves as a healthy base, while the chicken provides lean protein. Broccoli adds fiber and vitamins, making these bowls wholesome. You can customize these bowls with optional ingredients for extra taste: - 2 tablespoons sesame seeds (optional) - 1 tablespoon honey (optional) - Fresh parsley for garnish Adding sesame seeds gives a nice crunch. A drizzle of honey can enhance the sauce's sweetness. Fresh parsley adds a pop of color and freshness to each bowl. This meal is packed with nutrients. Here’s a simple breakdown: - Brown rice is rich in fiber and helps keep you full. - Chicken breast is a great source of protein, supporting muscle health. - Broccoli is low in calories but high in vitamins C and K. - Cherry tomatoes add antioxidants and flavor. These ingredients together create a meal that supports energy, health, and satisfaction. Enjoy this easy chicken rice meal prep bowl, knowing you are fueling your body right. {{ingredient_image_1}} Start by taking 1 pound of diced chicken breast. Place it in a large bowl. Add 2 tablespoons of olive oil, 1 teaspoon of garlic powder, 1 teaspoon of paprika, and 1 teaspoon of dried thyme. Sprinkle with salt and pepper to taste. Mix the chicken well until every piece is coated evenly. This step adds great flavor to your chicken. Grab a non-stick skillet and heat it over medium heat. Once hot, add your seasoned chicken. Cook the chicken for 6 to 8 minutes. Stir it often to ensure even cooking. You want the chicken to turn a nice golden brown and be no longer pink in the center. Once done, remove the skillet from the heat and set the chicken aside. Now, let’s steam the broccoli. Fill a pot with water and bring it to a boil. Use a steaming basket and place 2 cups of broccoli florets in it. Steam the broccoli for about 4 to 5 minutes. It should be tender but still bright green. After steaming, drain the broccoli and set it aside. To assemble your meal prep bowls, start with a base of 2 cups of cooked brown rice in each container. Next, add the cooked chicken and the steamed broccoli on top. Evenly distribute 1 cup of halved cherry tomatoes over each bowl. For added flavor, mix 1/4 cup of low-sodium soy sauce with 1 tablespoon of honey, if you like. Drizzle this sauce over each bowl. Finish with a sprinkle of sesame seeds and some fresh parsley for a nice touch. Your meal prep bowls are now ready to enjoy! To save time, cook chicken and rice in one go. Use leftover rice if you have it. You can also slice chicken ahead of time. Marinate it overnight for better flavor. Cook in bulk and make extra servings. Store your meal prep bowls in the fridge. They make great lunches for the week. Make your bowls look great by layering. Start with rice, then add chicken and broccoli. Place cherry tomatoes on top for a pop of color. Drizzle sauce last to keep rice dry. Use clear containers to show off the layers. Garnish with sesame seeds and parsley for a nice finish. Don’t be afraid to mix it up! Change spices based on what you like. Swap garlic powder for fresh garlic for a stronger taste. Add more or less soy sauce to adjust saltiness. Use different veggies like bell peppers or carrots. Try adding a squeeze of lime for a fresh twist. Pro Tips Marinate for More Flavor: Allow the chicken to marinate in the olive oil and spices for at least 30 minutes before cooking. This enhances the flavor and tenderness of the chicken. Use Fresh Ingredients: Whenever possible, opt for fresh broccoli and cherry tomatoes. They not only taste better but also provide more nutrients compared to frozen options. Customize Your Veggies: Feel free to swap out the broccoli and tomatoes for your favorite vegetables. Bell peppers, snap peas, or zucchini work great in this recipe. Meal Prep Storage: Make sure to store your meal prep bowls in airtight containers in the fridge. They can last up to 4 days for a quick and easy meal throughout the week. {{image_2}} You can swap chicken for other proteins. Try diced turkey or lean beef. Shrimp is also a great option. If you want something different, use tofu or tempeh. Just season them like the chicken. Cook them until they are done. These swaps keep the meal fresh and exciting. For vegetarian or vegan bowls, swap the chicken with chickpeas or black beans. They add protein and fiber. You can also use lentils for a hearty option. Mix in extra veggies like bell peppers or zucchini. This change makes your meal colorful and tasty. Change up the flavors with different sauces. Try teriyaki sauce for a sweet twist. A spicy sauce can add heat and excitement. For herbs, use basil or cilantro instead of thyme. Experimenting with these swaps can make each meal unique, keeping your taste buds happy. To keep your Easy Chicken Rice Meal Prep Bowls fresh, use airtight containers. Glass or BPA-free plastic works well. Let the bowls cool before sealing. If you add sauce, store it separately. This keeps the rice from getting soggy. Label each container with the date. Store these in the fridge for easy access. When stored correctly, these meal prep bowls last about 4 days in the fridge. After this time, the chicken may lose its flavor and texture. If you see any signs of spoilage, toss the bowl. Always trust your senses. If it smells off or looks strange, don’t eat it. Reheat your meal prep bowls in the microwave. Place a bowl in for about 2-3 minutes. Stir halfway through for even heating. If using the oven, preheat to 350°F (175°C). Heat for about 10-15 minutes until warmed through. Add a splash of water to keep the rice moist. Enjoy your meal warm and fresh! Yes, you can use white rice. It cooks faster than brown rice. White rice has a softer texture. It also absorbs flavors well. Just be mindful of the cooking time. Follow the package directions for best results. This swap makes the meal quick and easy. You can add many veggies to your bowls. Try carrots, bell peppers, or snap peas. Spinach or kale adds color and nutrition. You can also use frozen mixed vegetables for ease. Just steam or sauté them before adding. Feel free to get creative with your choices! To make these bowls gluten-free, swap low-sodium soy sauce for tamari. Tamari is a gluten-free soy sauce. You can also use coconut aminos. This sauce gives a similar taste without gluten. Always check labels on other ingredients for hidden gluten. Enjoy your meal prep worry-free! This guide covers everything you need for easy chicken rice meal prep bowls. You explored key ingredients, step-by-step cooking, and smart tips for saving time. Variations let you mix flavors and protein types. I discussed storage tips to keep meals fresh and answered common questions. With these tools, you can create delicious bowls that fit your taste. Enjoy simple, healthy meals that save you time during the week. Prepare these bowls and make meal prep fun and easy!$

Easy Chicken Rice Meal Prep Bowls

A simple and nutritious meal prep option featuring chicken, brown rice, and vegetables.

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Prep Time 10

Cook Time 20

Total Time 30

Course Main Course

Cuisine American

Servings 4

Calories 450 kcal

Ingredients

2 cups cooked brown rice
1 lb chicken breast, diced
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon dried thyme
to taste salt and pepper
2 cups broccoli florets (fresh or frozen)
1 cup cherry tomatoes, halved
1 4 cup low-sodium soy sauce
2 tablespoons sesame seeds (optional)
1 tablespoon honey (optional)
for garnish fresh parsley

Instructions

In a large bowl, combine the diced chicken breast with olive oil, garlic powder, paprika, thyme, salt, and pepper. Toss well to coat all pieces evenly.
Heat a non-stick skillet over medium heat. Add the seasoned chicken to the hot skillet and cook for 6-8 minutes, stirring occasionally, until the chicken is cooked through and no longer pink in the center. Remove from heat and set aside.
In a separate pot, bring water to a boil and use a steaming basket to steam the broccoli florets for about 4-5 minutes, or until tender but still vibrant green. Drain and set aside.
In meal prep containers, start with a base of cooked brown rice. Top each portion with an equal amount of the cooked chicken and steamed broccoli.
Evenly distribute the halved cherry tomatoes over each bowl.
In a small bowl, mix the soy sauce and honey (if using). Drizzle this sauce over each bowl.
Sprinkle sesame seeds and fresh parsley over the top for a beautiful finishing touch.

Notes

For a visually appealing meal prep, layer the rice on one side of the container, followed by the chicken and broccoli. Drizzle the sauce on the chicken last to prevent the rice from getting soggy.

Keyword chicken, healthy, meal prep, rice