Print

Easy Chicken and Rice Meal Prep Bowls for 5 Days

chicken and rice meal prep bowls - featured image
Print Recipe

These easy chicken and rice meal prep bowls are designed to make your week easier without sacrificing flavor. With juicy chicken, fluffy rice, and perfectly roasted vegetables, they are the ultimate solution for busy weeks.

Ingredients

Scale
  • 2 lbs boneless, skinless chicken breasts (about 3–4 medium breasts)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt (plus more to taste)
  • 1/4 teaspoon black pepper
  • 2 cups long-grain white rice (like basmati or jasmine)
  • 3 1/2 cups low-sodium chicken broth
  • 1 tablespoon unsalted butter
  • 1/2 teaspoon salt
  • 2 cups broccoli florets
  • 1 red bell pepper, diced into bite-sized pieces
  • 1 yellow bell pepper, diced
  • 1 medium zucchini, quartered and sliced into half-moons
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
  • 2 tablespoons honey
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 clove garlic, minced (or 1/2 teaspoon garlic powder in a pinch)
  • 1 teaspoon cornstarch mixed with 2 teaspoons water (to thicken)

Instructions

  1. Prep your ingredients: Chop broccoli into small florets, dice bell peppers and zucchini, mince garlic for the sauce. Pat chicken breasts dry with paper towels. Mix garlic powder, onion powder, smoked paprika, oregano, salt, and pepper in a small bowl.
  2. Season and sear the chicken: Rub seasoning mix all over chicken breasts. Heat 1 tablespoon olive oil in a large skillet over medium-high heat until shimmering. Place chicken in the pan (cook in batches if needed). Sear for 5-6 minutes per side until golden brown and internal temperature reaches 165°F (74°C). Let chicken rest on a cutting board for 5 minutes before slicing.
  3. Cook the rice: Rinse rice in a fine-mesh strainer under cold water until water runs clear. In a saucepan, combine rinsed rice, chicken broth, butter, and salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  4. Roast the vegetables: Preheat oven to 400°F (200°C). On a baking sheet, toss broccoli, bell peppers, and zucchini with 1 tablespoon olive oil, garlic powder, and salt. Spread in a single layer. Roast for 12-15 minutes until broccoli is bright green and pepper edges start to char.
  5. Make the sauce: In a small saucepan, whisk together soy sauce, honey, rice vinegar, sesame oil, and minced garlic. Bring to a simmer over medium heat. Whisk in cornstarch slurry and cook for 1-2 minutes until sauce thickens slightly. Remove from heat.
  6. Assemble the bowls: Slice rested chicken breasts into 1/2-inch thick strips or cubes. Divide rice evenly among five containers. Top with sliced chicken and roasted vegetables. Drizzle a tablespoon or two of sauce over each bowl. Let bowls cool completely to room temperature before sealing lids.

Notes

For best results, keep the sauce separate and add just before eating to prevent rice from getting soggy. When reheating, add a splash of water (about 1 tablespoon) to the bowl before microwaving, cover with a damp paper towel, and microwave for 2-3 minutes, stirring halfway through. The bowls taste even better on days 2 and 3 as flavors meld together.

Nutrition

Keywords: chicken and rice, meal prep, healthy lunch, easy dinner, chicken bowls, meal prep bowls, 5 day meal prep

Find it online: https://zorbmeal.com/easy-chicken-and-rice-meal-prep-bowls-for-5-days/