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Healthy High-Protein Chicken and Rice Meal Prep Bowls with Chimichurri

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A quick and easy high-protein meal prep bowl featuring marinated chicken, fluffy rice, and a fresh chimichurri sauce that adds a zesty kick. Perfect for busy weekdays and meal prepping.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts (or thighs for juicier meat)
  • 2 tbsp olive oil (extra virgin recommended for marinating)
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1/2 tsp garlic powder
  • Salt and freshly ground black pepper, to taste
  • Juice of 1 lime
  • 1 cup long-grain white rice or jasmine rice (about 190g)
  • 2 cups water (480ml)
  • 1 tbsp olive oil or unsalted butter
  • Pinch of salt
  • 1 cup fresh flat-leaf parsley leaves, packed
  • 3 cloves garlic, minced
  • 2 tbsp fresh oregano leaves (or 1 tbsp dried oregano)
  • 1/3 cup olive oil (80ml)
  • 2 tbsp red wine vinegar
  • 1/4 tsp red pepper flakes (adjust to taste)
  • Salt and black pepper, to taste
  • Optional add-ins: cherry tomatoes (halved), avocado slices, cooked black beans or corn

Instructions

  1. Marinate the chicken: In a large mixing bowl, combine olive oil, smoked paprika, cumin, garlic powder, lime juice, salt, and pepper. Add the chicken breasts and toss to coat evenly. Cover and refrigerate for at least 20 minutes, or up to 2 hours for deeper flavor.
  2. Cook the rice: Rinse the rice under cold water until the water runs clear to remove excess starch. In a medium saucepan, bring 2 cups water, olive oil or butter, and a pinch of salt to a boil. Add the rice, stir, reduce heat to low, cover, and simmer for 15 minutes. Turn off heat and let it steam for 10 minutes without lifting the lid.
  3. Make the chimichurri sauce: While the rice cooks, combine parsley, garlic, oregano, olive oil, red wine vinegar, red pepper flakes, salt, and pepper in a blender or food processor. Pulse until well combined but still slightly chunky. Taste and adjust seasoning if needed. Set aside.
  4. Cook the chicken: Heat a non-stick skillet or grill pan over medium-high heat. Add the marinated chicken and cook for 5–6 minutes on each side or until the internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes before slicing into strips or cubes.
  5. Assemble the bowls: Divide the cooked rice evenly into meal prep containers. Top with sliced chicken and spoon generous amounts of chimichurri over each bowl. Add optional cherry tomatoes or avocado slices if desired.
  6. Store and serve: Let the bowls cool completely before sealing and refrigerating. These stay fresh for up to 4 days and reheat beautifully in the microwave or on the stove with a splash of water or broth.

Notes

Marinate chicken for at least 20 minutes to keep it tender. Rinse rice well to avoid gummy texture and do not stir while cooking. Chimichurri sauce can be made a day ahead and stored in the fridge for up to 5 days. For freezing, omit chimichurri and add fresh after thawing. Adjust red pepper flakes to control spice level.

Nutrition

Keywords: high-protein, chicken, rice, meal prep, chimichurri, healthy, easy recipe, meal prep bowls

Find it online: https://milaspoon.com/healthy-high-protein-chicken-and-rice-meal-prep-bowls-with-chimichurri-easy-homemade-recipe/