Go Back
chicken bowl meal prep featured
Avatar photoJohnson Maya

Easy Chicken Bowl Meal Prep for Busy Weeks

This easy chicken bowl meal prep features tender marinated chicken, fluffy brown rice, and roasted vegetables—perfect for healthy, high-protein lunches all week long. Balanced, flavorful, and simple to assemble!
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 485
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • FOR THE MAIN DISH:
  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 1 cup (185g) uncooked brown rice
  • 2 tbsp olive oil, divided
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 1 tsp sea salt
  • ½ tsp black pepper
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 carrot, julienned
  • ¼ cup low-sodium soy sauce
  • Optional: fresh cilantro, lime wedges, sesame seeds

Equipment

  • Mixing bowls
  • Measuring cups and spoons
  • Large skillet
  • Baking sheet
  • Saucepan with lid
  • Airtight meal prep containers

Method
 

  1. chicken bowl meal prep recipeCard1
  2. In a bowl, combine chicken strips with soy sauce, 1 tbsp olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper. Toss well and marinate for 15–45 minutes. This infuses flavor and tenderizes the meat through a dry-brine technique.
  3. Cook brown rice by rinsing, combining with 2 cups water, bringing to a boil, then simmering covered for 35–40 minutes. Let rest 5 minutes, then fluff. Cool slightly before portioning.
  4. Heat a skillet over medium-high. Add remaining olive oil, then sear marinated chicken in a single layer for 5–6 minutes per side until internal temperature reaches 165°F. Rest 5 minutes, then slice against the grain.
  5. Preheat oven to 425°F (220°C). Toss broccoli and bell pepper with olive oil, salt, and pepper. Roast on a baking sheet for 18–20 minutes, flipping halfway, until tender-crisp and slightly caramelized.
  6. Assemble bowls: start with ¾ cup rice, top with ¼ of sliced chicken and veggies. Add shredded carrot, optional garnishes like cilantro or sesame seeds, and a lime wedge.
  7. Cool completely before sealing with airtight lids. Store in the refrigerator for up to 4 days. Reheat or enjoy cold, adding sauce just before eating.

Nutrition

Calories: 485 | Carbohydrates: 52 | Protein: 38 | Fat: 17 | Fiber: 6 | Sugar: 7

Notes

STORAGE: Keep refrigerated in airtight containers for up to 4 days. Freeze chicken and vegetables separately for up to 3 months; avoid freezing rice due to texture changes.
MAKE AHEAD: Prepare all components 1–2 days in advance. Assemble day-of or store components separately for flexible mixing.
SUBSTITUTIONS: Use quinoa or cauliflower rice for grain swaps. Swap chicken with grilled tofu or chickpeas for vegetarian options. Use tamari or coconut aminos for soy-free needs.
PRO TIPS: Let chicken rest after cooking. Cool all components before assembly to prevent sogginess. Store dressings separately.
SERVING SUGGESTIONS: Serve with fresh lime juice, hot sauce, or tahini dressing. Pair with a side of grilled corn or watermelon feta salad for complete meals.
Tried this recipe? Leave a star rating below and share your photo on Instagram @catcorakitchen #catcorakitchen — we love seeing your creations!

Tried this recipe?

Let us know how it was!