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Easy Flavor-Packed Chicken and Rice Meal Prep Bowls for 5 Days

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A simple, flavorful chicken and rice meal prep recipe designed to keep chicken juicy and rice fluffy, perfect for 5 days of tasty, hassle-free meals.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil or avocado oil
  • Juice and zest of 1 lemon
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder (optional)
  • Salt and pepper to taste
  • 2 cups long-grain white rice (jasmine or basmati preferred)
  • 4 cups chicken broth or water
  • 1 small onion, finely chopped
  • 2 cloves garlic, smashed
  • 1 bay leaf
  • Salt to taste
  • 2 cups broccoli florets (fresh or frozen)
  • 1 red bell pepper, thinly sliced
  • 1 cup shredded carrots
  • Fresh cilantro or parsley, chopped (optional)
  • 1 lime, cut into wedges

Instructions

  1. Marinate the chicken: In a large bowl, combine minced garlic, olive oil, lemon juice and zest, smoked paprika, cumin, chili powder, salt, and pepper. Add chicken breasts and toss to coat. Cover and refrigerate for at least 20 minutes, up to 2 hours.
  2. Cook the rice: Rinse rice under cold water until clear. Heat 1 teaspoon olive oil in a medium saucepan over medium heat. Sauté chopped onion and smashed garlic for 2-3 minutes until translucent.
  3. Add rinsed rice to the saucepan, stirring to coat with oil and aromatics.
  4. Add chicken broth or water and bay leaf. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until rice is tender and liquid absorbed.
  5. Remove from heat, let sit covered for 5 minutes. Discard bay leaf and fluff rice with a fork.
  6. Cook the chicken: Heat skillet or grill pan over medium-high heat. Cook marinated chicken breasts 5-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest 5 minutes before slicing.
  7. Prepare vegetables: Steam broccoli florets until bright green and tender, about 4-5 minutes. Toss sliced bell peppers and shredded carrots in a bowl.
  8. Assemble bowls: Divide rice evenly among five meal prep containers. Top with sliced chicken, steamed broccoli, bell peppers, and carrots. Garnish with cilantro or parsley and add a lime wedge to each container.
  9. Store sealed containers in the refrigerator. Reheat in microwave for 1-2 minutes before serving, squeezing fresh lime over the top.

Notes

Use a meat thermometer to ensure chicken reaches 165°F for safety and juiciness. Let chicken rest before slicing to retain moisture. Fluff rice after cooking and steam veggies just before assembling or reheating to keep texture crisp. For variations, swap chicken breasts for thighs, use brown rice or cauliflower rice, and change veggies seasonally. Freeze chicken and rice separately from fresh veggies to avoid sogginess.

Nutrition

Keywords: chicken meal prep, chicken and rice, easy meal prep, healthy lunch, meal prep bowls, flavorful chicken, weeknight dinner

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