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Easy Chicken and Rice Meal Prep Bowls with Broccoli

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These easy chicken and rice meal prep bowls with broccoli are the perfect solution for busy weeks. With juicy chicken, fluffy rice, and crisp-tender broccoli, they are proof that meal prep can be delicious and satisfying.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice, fresh squeezed
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 cups long-grain white rice (basmati or jasmine)
  • 4 cups water or low-sodium chicken broth
  • 1/2 teaspoon salt
  • 1 tablespoon butter or olive oil (optional)
  • 4 cups fresh broccoli florets (about 2 large heads)
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder (optional)

Instructions

  1. In a medium mixing bowl, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon dried oregano, 1/2 teaspoon smoked paprika, 1 teaspoon salt, and 1/2 teaspoon black pepper to make the marinade.
  2. If chicken breasts are thicker than 1 inch, slice them in half horizontally. Pat dry with paper towels. Add chicken to the marinade, toss to coat, and let rest at room temperature for 15 minutes.
  3. Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper or a silicone baking mat.
  4. Rinse 2 cups of rice in a fine-mesh strainer under cold water until water runs clear. In a medium saucepan, combine rinsed rice, 4 cups water or broth, 1/2 teaspoon salt, and 1 tablespoon butter or olive oil. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  5. Arrange marinated chicken breasts on one half of the prepared sheet pan. On the other half, spread broccoli florets. Drizzle with 2 tablespoons olive oil, sprinkle with 1/2 teaspoon salt and 1/2 teaspoon garlic powder, and toss to coat. Spread in a single layer.
  6. Roast for 12 minutes. Remove pan from oven, flip chicken with tongs, and stir broccoli. Return to oven and roast for another 10-12 minutes, until chicken reaches an internal temperature of 160°F (71°C) and broccoli is browned in spots and tender-crisp.
  7. Transfer chicken to a cutting board and let rest for 5-10 minutes. Slice against the grain into strips or cubes.
  8. Divide rice evenly among meal prep containers (about 3/4 cup per container). Top with sliced chicken and roasted broccoli. Drizzle with pan juices if desired. Let containers cool completely before sealing and refrigerating.

Notes

Pull chicken at 160°F; it will continue cooking to 165°F while resting. Undercook rice slightly to prevent it from getting hard in the fridge. Add a tablespoon of water to each container before reheating to rehydrate rice. These bowls taste even better on day two as flavors meld.

Nutrition

Keywords: meal prep, chicken and rice, broccoli, healthy lunch, easy dinner, gluten-free, dairy-free option

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