Print

Easy Weekly Meal Prep Chicken and Rice Bowls: 4 Simple Lunches

easy weekly meal prep chicken and rice bowls - featured image
Print Recipe

These Easy Weekly Meal Prep Chicken and Rice Bowls are a game-changer for busy weeks. With tender, juicy chicken, fluffy rice, and roasted vegetables, they’re a complete, delicious meal in one container that stays fresh for days.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 3 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste
  • 1 cup (200g) long-grain white rice (basmati or jasmine)
  • 2 cups (480ml) water or chicken broth
  • 1 tablespoon butter or olive oil
  • Pinch of salt
  • 2 cups roasted vegetables (broccoli, bell peppers, red onion, chopped)
  • Optional toppings: cherry tomatoes, cucumber, feta cheese, olives, fresh herbs, tzatziki or hot sauce

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or foil.
  2. In a mixing bowl, whisk together olive oil, lemon juice, minced garlic, oregano, smoked paprika, salt, and pepper to make the marinade.
  3. Pat chicken breasts dry with paper towels. Place them in the bowl with the marinade and turn to coat. Let sit for at least 10 minutes (or up to 30 minutes in the fridge).
  4. In a medium saucepan, combine rice, water or broth, butter or olive oil, and a pinch of salt. Bring to a boil over high heat, then 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.
  5. Place marinated chicken on the prepared baking sheet. Roast for 20-25 minutes, or until internal temperature reaches 165°F (74°C). Let rest on the pan for 5-10 minutes before slicing.
  6. While chicken rests, toss chopped vegetables with a little olive oil, salt, and pepper. Roast at 400°F for 15-20 minutes, until tender and slightly charred.
  7. Slice rested chicken against the grain into strips or bite-sized cubes.
  8. Assemble bowls: Divide rice evenly among 4 containers. Top with sliced chicken and roasted vegetables. Add optional toppings as desired.

Notes

For best results, let chicken rest before slicing to keep it juicy. Slightly undercook rice to prevent mushiness when reheated. These bowls taste even better on day 2 or 3 as flavors meld. Store in airtight containers in the refrigerator for up to 4 days. Not recommended for freezing assembled bowls, but cooked chicken can be frozen separately for up to 3 months.

Nutrition

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

Find it online: https://milaspoon.com/easy-weekly-meal-prep-chicken-and-rice-bowls-4-simple-lunches/