Chicken and Rice Prep Bowl
A perfectly balanced and flavorful meal prep bowl featuring tender roasted chicken, sweet potatoes, and broccoli on a bed of brown rice, all brought together with a creamy lemon-tahini dressing. Your healthy lunch for the week is sorted!
For 4 servings
Preheat oven and prepare ingredients.
- Preheat your oven to 400°F (200°C).
- Line a large baking sheet with parchment paper.
- If you haven't already, chop the sweet potatoes, broccoli, and chicken.
TIPGetting all your ingredients ready before you start cooking makes the process much smoother.Roast the chicken and vegetables.
- In a large bowl, toss the sweet potato and broccoli florets with 1 tbsp of olive oil, salt, and pepper.
- Spread the vegetables in a single layer on the prepared baking sheet.
- In the same bowl, toss the chicken cubes with the remaining 0.5 tbsp olive oil and dried oregano.
- Arrange the chicken pieces among the vegetables on the baking sheet.
- Roast for 25-30 minutes, or until the vegetables are tender and the chicken is cooked through (165°F or 74°C).
TIPDon't overcrowd the pan. Use two sheets if necessary to ensure everything roasts evenly and gets nicely browned.Cook the brown rice.
While the chicken and vegetables are roasting, cook the brown rice. Combine 1 cup of rice and 2 cups of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 25-30 minutes, or until the water is absorbed.
Prepare the lemon-tahini dressing.
In a small bowl, whisk together the tahini, Greek yogurt, and the juice of one lemon. Add 2-3 tablespoons of water, one at a time, until the dressing reaches your desired consistency. Season with a pinch of salt.
Assemble your meal prep bowls.
- Once everything is cooked, fluff the rice with a fork.
- Divide the cooked brown rice evenly among four meal prep containers.
- Top the rice with the roasted chicken, sweet potatoes, and broccoli.
- Drizzle with the lemon-tahini dressing just before serving, or store it in small separate containers.
TIPStoring the dressing separately will keep the vegetables from getting soggy, which is key for meal prep.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, you can marinate the chicken in the olive oil and oregano for 30 minutes before roasting.
- 2Feel free to swap brown rice with quinoa or another whole grain.
- 3To save time, use pre-cut vegetables from the grocery store.
- 4Let the chicken and vegetables cool slightly before sealing the containers to prevent condensation.
- 5The bowls can be stored in the refrigerator for up to 4 days.
Adapt it for your goals.
Vegetarian
Replace the chicken with a can of chickpeas (rinsed and drained) and roast them along with the vegetables for a plant-based protein source.
dairy freeDairy free
Use a dairy-free plain yogurt (like coconut or almond-based) instead of Greek yogurt for the dressing.
low carbLow carb
Substitute the brown rice and sweet potato with cauliflower rice and extra broccoli or another low-carb vegetable like zucchini.
high proteinHigh protein
Increase the chicken breast to 600g and add 1/2 cup of cooked edamame to each bowl for an extra protein boost.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a high-quality lean protein that is essential for muscle repair, growth, and overall body function.
Rich in Complex Carbohydrates
Brown rice and sweet potatoes provide complex carbohydrates and fiber, which offer sustained energy and support digestive health.
Packed with Vitamins and Minerals
Broccoli and sweet potatoes are loaded with vitamins like A and C, as well as antioxidants that help support a healthy immune system.
Contains Healthy Fats
The olive oil and tahini provide heart-healthy monounsaturated and polyunsaturated fats, which are beneficial for overall health.
Frequently asked questions
Yes, it's a very healthy and well-balanced meal. It provides lean protein from chicken, complex carbohydrates and fiber from brown rice and sweet potatoes, and essential vitamins and minerals from the broccoli.