Chicken and Rice Meal Prep Bowl
A perfectly balanced and delicious meal prep bowl featuring tender roasted chicken, sweet potatoes, and broccoli over a bed of fluffy brown rice. A creamy lemon-tahini yogurt sauce ties it all together for a satisfying lunch.
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 chicken, sweet potato, and broccoli.
TIPUniformly sized pieces ensure everything cooks evenly.Cook the brown rice.
In a medium saucepan, combine 1 cup of brown rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 25-30 minutes, or until the water is absorbed. Let it stand, covered, for 5 minutes before fluffing with a fork.
Roast the chicken and vegetables.
- Place the cubed chicken, sweet potato, and broccoli florets on the prepared baking sheet.
- Drizzle with 1 tablespoon of olive oil.
- Sprinkle with dried oregano, salt, and black pepper.
- Toss everything together until evenly coated.
- Arrange in a single layer and roast for 25-30 minutes, flipping halfway through, until chicken is cooked through (165°F or 74°C) and vegetables are tender and lightly browned.
TIPDon't crowd the pan. Use two sheets if necessary to give everything space to roast, not steam.Prepare the tahini-yogurt sauce.
While the chicken and vegetables are roasting, whisk together the tahini, Greek yogurt, minced garlic, and the juice of half a lemon in a small bowl. Add 1-2 tablespoons of water to thin it to a drizzling consistency. Season with a pinch of salt if desired.
Assemble the meal prep bowls.
Divide the cooked brown rice evenly among four meal prep containers. Top each with an equal portion of the roasted chicken, sweet potatoes, and broccoli. Drizzle the tahini-yogurt sauce over the top, or store it in a separate small container to add just before serving.
TIPKeeping the sauce separate prevents the ingredients from getting soggy, especially if you're prepping for several days.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, marinate the chicken in a little lemon juice and oregano for 15 minutes before roasting.
- 2Store the assembled bowls in the refrigerator for up to 4 days.
- 3To reheat, microwave for 2-3 minutes or until warmed through. Add the sauce after reheating.
- 4Feel free to swap broccoli with other sturdy vegetables like cauliflower, Brussels sprouts, or bell peppers.
Adapt it for your goals.
Vegan
Replace the chicken with a can of rinsed chickpeas (add them halfway through roasting) and use a plain, unsweetened plant-based yogurt for the sauce.
low carbLow carb
Substitute the brown rice with cauliflower rice and swap the sweet potato for zucchini or bell peppers.
high proteinHigh protein
Increase the chicken portion to 150g per serving and replace the brown rice with 1 cup of uncooked quinoa.
quickQuick
Use pre-cooked brown rice pouches and shredded rotisserie chicken to cut down on cooking time. Simply roast the vegetables and assemble.
Why this is on our healthy list.
Balanced Macronutrients
This bowl offers a well-rounded mix of protein, complex carbs, and healthy fats, providing sustained energy and promoting satiety.
Rich in Fiber
Brown rice, sweet potatoes, and broccoli are excellent sources of dietary fiber, which aids digestion and supports gut health.
Lean Protein Source
Chicken breast is a high-quality lean protein that is essential for muscle repair, growth, and overall body function.
Vitamins and Minerals
The combination of vegetables provides a variety of essential nutrients, including Vitamin C from broccoli and Vitamin A from sweet potatoes.
Frequently asked questions
Yes, this bowl is very healthy. It provides a great balance of lean protein from chicken, complex carbohydrates and fiber from brown rice and sweet potatoes, and essential vitamins from broccoli. The tahini sauce adds healthy fats.