Chicken and Rice Meal Prep Bowl

Name: Chicken and Rice Meal Prep Bowl
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: american
Ingredients: 500 g chicken breast (boneless, skinless); 1.5 cup basmati rice (rinsed); 3 cup water (for cooking rice); 200 g broccoli (cut into florets); 2 pcs bell pepper (medium, diced); 2 tbsp olive oil; 4 pcs garlic (cloves, minced); 0.5 tsp salt; 1 pinch black pepper; 1 tsp garlic powder; 1 tsp smoked paprika; 1 tbsp lemon juice (freshly squeezed)

RATING

0.0/5

TASTE SCORE

8/10

Juicy, seasoned grilled chicken breast paired with fluffy steamed rice and crisp-tender roasted vegetables. This balanced meal prep bowl comes together in under an hour and stores perfectly for the week ahead. A simple, satisfying lunch or dinner that keeps you full without weighing you down.

PREP

15m

COOK

35m

SERVES

1 BOWL

565 cal

SERVINGS

METHOD · 7 STEPS

prep · ~10 min
Prepare the chicken marinade.
1.In a mixing bowl, combine olive oil, minced garlic, garlic powder, smoked paprika, salt, and black pepper.
2.Mix into a paste.
3.Pat chicken breasts dry with a paper towel.
4.Coat both sides of the chicken with the marinade and set aside for 10 minutes.
prep · ~5 min
Preheat the oven and prepare the vegetables.
1.Preheat oven to 400°F (200°C).
2.Spread broccoli florets and diced bell pepper on a baking sheet.
3.Drizzle with a little olive oil and a pinch of salt, then toss to coat.
TIPPat the vegetables dry before roasting — any extra water will steam them instead of crisping them up.
roast · ~20 min
Roast the vegetables.
1.Place the baking sheet in the preheated oven.
2.Roast for 18-20 minutes, flipping once halfway through, until tender and lightly charred at the edges.
steam · ~15 min
Cook the basmati rice.
1.Bring 3 cups of water to a boil in a saucepan.
2.Add the rinsed basmati rice and a pinch of salt.
3.Reduce heat to low, cover, and simmer for 12-15 minutes until water is absorbed.
4.Remove from heat and let it rest, covered, for 5 minutes. Fluff with a fork.
TIPDo not lift the lid while the rice cooks — the steam is doing the work and escaping moisture will make the rice uneven.
grill · ~15 min
Grill the marinated chicken.
1.Heat a grill pan or outdoor grill to medium-high heat.
2.Place the chicken breasts on the grill.
3.Cook for 6-7 minutes per side, until internal temperature reaches 165°F (74°C).
4.Remove from heat and let rest on a cutting board for 5 minutes.
5.Slice against the grain into strips.
TIPResist the urge to move the chicken around on the grill. Leave it undisturbed for those first 6 minutes to get clean, dark grill marks and a good sear.
assemble · ~5 min
Assemble the meal prep bowls.
1.Divide the cooked rice evenly among 4 meal prep containers.
2.Top with sliced grilled chicken.
3.Add roasted broccoli and bell peppers on the side.
4.Squeeze fresh lemon juice over each bowl just before sealing.
TIPLet all components cool completely before sealing the lids — trapped heat creates condensation that makes the vegetables soggy and the rice mushy.
serve
Serve immediately or store for later.
Enjoy one bowl fresh, and refrigerate the remaining three for up to 4 days. Reheat in the microwave for 2-3 minutes.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Pat the chicken dry before marinating so the spice paste sticks better and creates a sear.
2
Let the cooked rice rest off heat for 5 minutes before fluffing — the steam finishes the grains.
3
Roast vegetables on a single layer with space between florets for caramelization, not steaming.
4
Always let grilled chicken rest 5 minutes before slicing to lock in juices.
5
Cool all components completely before sealing containers to prevent soggy rice and vegetables.
6
Reheat bowls with a splash of water to refresh the rice and chicken in the microwave.

RECIPE VARIATIONS