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Easy Weekly Meal Prep Chicken and Rice Bowls (Best Recipe)

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Tender, seasoned chicken, perfectly fluffy rice, and roasted vegetables that hold up beautifully for days. This is the best recipe for getting ahead on a busy week without sacrificing flavor.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts (about 3 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
  • 1/4 teaspoon black pepper
  • Juice of 1/2 lemon
  • 1.5 cups long-grain white rice (jasmine or basmati work well)
  • 2.5 cups low-sodium chicken broth
  • 1 tablespoon unsalted butter
  • 1/2 teaspoon salt
  • 2 cups broccoli florets (about one medium head)
  • 1 red bell pepper, sliced into strips
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh parsley or cilantro, chopped (optional)
  • Lemon wedges (optional)
  • Your favorite sauce, like yogurt-tahini dressing or sriracha mayo (optional)

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  2. In a medium bowl, whisk together 2 tablespoons olive oil, garlic powder, onion powder, smoked paprika, oregano, 1/2 teaspoon salt, black pepper, and lemon juice. Add the chicken breasts and turn to coat evenly. Let marinate at room temperature for about 15 minutes.
  3. In a medium saucepan, combine the rice, chicken broth, butter, and 1/2 teaspoon salt. Bring to a boil over medium-high heat. Stir once, reduce heat to low, cover, and simmer for 15-18 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  4. While the rice cooks, toss broccoli florets, bell pepper strips, and halved cherry tomatoes with 1 tablespoon olive oil, salt, and pepper on the prepared baking sheet. Spread in a single layer.
  5. Place the marinated chicken breasts on the same baking sheet with the vegetables. Roast for 20-25 minutes, until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender with lightly browned edges.
  6. Remove from oven. Transfer chicken to a cutting board and let rest for at least 5 minutes before slicing against the grain into strips or bite-sized cubes.
  7. Divide the cooked rice evenly among meal prep containers. Top with roasted vegetables and sliced chicken. Pack fresh herbs or sauce separately to add just before eating.

Notes

Store components separately to keep rice from getting soggy. Cool completely before refrigerating. For best results, reheat chicken and vegetables together, then add rice. The flavors deepen after a day or two in the fridge.

Nutrition

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

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