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Easy Meal Prep Chicken and Rice Bowls: Best Healthy Lunch

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These easy meal prep chicken and rice bowls are the result of trial-and-error journey. They’re not fancy. They’re not complicated. But they work. The chicken stays juicy, the rice stays fluffy, and the whole thing comes together in about an hour on a Sunday afternoon.

Ingredients

Scale
  • 2 pounds boneless, skinless chicken breasts (about 3–4 breasts)
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon cayenne pepper (optional)
  • 2 cups long-grain white rice
  • 3 cups low-sodium chicken broth
  • 1 tablespoon butter
  • ½ teaspoon salt
  • 2 cups broccoli florets
  • 1 red bell pepper, diced
  • 1 cup cherry tomatoes, halved
  • ¼ cup plain Greek yogurt
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • ½ teaspoon dried oregano
  • Salt and pepper to taste

Instructions

  1. Prep your ingredients: Trim excess fat from chicken breasts and pat dry. Dice bell pepper, halve cherry tomatoes, cut broccoli into florets. Measure rice and broth. Mince garlic.
  2. Season and sear the chicken: Combine garlic powder, onion powder, smoked paprika, salt, black pepper, and cayenne. Drizzle chicken with olive oil, rub with spice mixture. Let sit 10 minutes. Preheat oven to 400°F (200°C). Heat an oven-safe skillet over medium-high heat, add oil, sear chicken 3-4 minutes per side until golden. Transfer skillet to oven and bake 15-18 minutes until internal temperature reaches 165°F (74°C). Let rest 5 minutes before slicing.
  3. Cook the rice: Rinse rice in cold water until water runs clear. In a saucepan, melt butter over medium heat. Add rice, stir 1 minute until nutty. Add chicken broth and salt. Bring to boil, reduce heat to low, cover, simmer 15-18 minutes. Remove from heat, let sit covered 5 minutes. Fluff with fork.
  4. Roast the vegetables: On a parchment-lined baking sheet, toss broccoli and bell pepper with olive oil, salt, and pepper. Spread in single layer. Roast at 400°F (200°C) for 12-15 minutes, tossing halfway. Add cherry tomatoes in last 5 minutes.
  5. Make the sauce: Whisk together Greek yogurt, olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Adjust to taste.
  6. Assemble the bowls: Let all components cool completely. Slice chicken against grain into strips or cubes. Divide rice among containers. Top with chicken, then roasted vegetables. Keep sauce separate until serving.

Notes

Don’t skip the brine. Even a quick 15-minute soak in salted water makes a noticeable difference in how juicy your chicken stays through the week. Watch your rice-to-liquid ratio. For white rice, 1 cup of rice to 1.5 cups of liquid is my sweet spot. Layer strategically: put the rice on the bottom, then the chicken, then the vegetables on top. Let everything cool completely before assembling. Season in layers. Use a meat thermometer.

Nutrition

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

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