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Quick High-Protein Chicken and Roasted Veggie Rice Bowl

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A quick and easy high-protein chicken and roasted vegetable rice bowl that is wholesome, satisfying, and perfect for busy weeknights or meal prep.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 12 oz / 340 g) – trimmed and patted dry
  • 1 tablespoon olive oil (for cooking)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 medium red bell pepper, sliced
  • 1 medium zucchini, sliced into half-moons
  • 1 cup broccoli florets
  • 1 small red onion, cut into wedges
  • 1 tablespoon olive oil
  • 1 teaspoon dried Italian herbs or mixed herbs
  • Salt and pepper to taste
  • 1 cup cooked brown or white rice (about 185 g cooked) – warm
  • Optional toppings: fresh parsley or cilantro, chopped; lemon wedges; drizzle of tahini or your favorite dressing

Instructions

  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper for easy cleanup.
  2. In a large bowl, toss the sliced bell pepper, zucchini, broccoli florets, and red onion with 1 tablespoon olive oil, dried Italian herbs, salt, and pepper. Spread them evenly on the baking sheet.
  3. Roast the vegetables for about 20-25 minutes, tossing halfway through, until tender and slightly golden on edges.
  4. While the veggies roast, pat the chicken breasts dry with paper towels. Brush or rub with 1 tablespoon olive oil, then season evenly with smoked paprika, garlic powder, salt, and pepper.
  5. Heat a large skillet over medium-high heat. Add the chicken breasts and cook for about 5-6 minutes per side, or until the internal temperature reaches 165°F (74°C).
  6. Remove the chicken from heat and let it rest for 5 minutes before slicing.
  7. Spoon warm cooked rice into bowls. Top with roasted veggies, then sliced chicken. Add optional garnishes like chopped parsley or a squeeze of lemon.
  8. Enjoy immediately.

Notes

Pat chicken dry before cooking to ensure a nice crust. Roast veggies at high heat for caramelization. Slice chicken against the grain for tenderness. If veggies brown too quickly, lower oven temperature or cover with foil. Tent cooked chicken with foil to keep warm if veggies need more time.

Nutrition

Keywords: chicken rice bowl, high protein, roasted vegetables, healthy meal, quick dinner, easy recipe, gluten-free, meal prep

Find it online: https://sagestirs.com/quick-high-protein-chicken-and-roasted-veggie-rice-bowl-recipe-for-easy-healthy-meals/