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Easy Weekly Meal Prep Chicken and Rice Bowls

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These Easy Weekly Meal Prep Chicken and Rice Bowls are a lifesaver for busy weeks. Juicy seasoned chicken, fluffy rice, and your favorite vegetables come together in a simple, customizable meal that tastes even better on day three.

Ingredients

Scale
  • 1.5 pounds (680 grams) boneless, skinless chicken breasts or thighs
  • 1 cup (200 grams) long-grain white rice (basmati or jasmine)
  • 2 cups (480 ml) chicken broth
  • 2 tablespoons (30 ml) olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon paprika (smoked or sweet)
  • ½ teaspoon dried oregano
  • Salt and black pepper to taste
  • 3 cups (400 grams) mixed vegetables (broccoli florets, diced bell peppers, sliced carrots, or frozen mixed vegetables)
  • Optional: lemon juice, red pepper flakes, or sauce for serving

Instructions

  1. Rinse 1 cup (200 grams) of rice under cold water until the water runs clear. In a medium saucepan, combine the rinsed rice with 2 cups (480 ml) of chicken broth and a pinch of salt. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15-18 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.
  2. While the rice cooks, pat the chicken dry with paper towels. Season generously on both sides with garlic powder, onion powder, paprika, dried oregano, salt, and pepper.
  3. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Once the oil is shimmering, add the chicken. Cook for 5-7 minutes per side, depending on thickness, until golden brown and internal temperature reaches 165°F (74°C). Transfer to a cutting board and let it rest for 5 minutes before slicing.
  4. In the same skillet, add another tablespoon of olive oil. Add your vegetables and cook over medium-high heat for 4-5 minutes, until tender-crisp. Season with a pinch of salt and pepper. If using frozen vegetables, cook straight from frozen, adding an extra minute or two.
  5. Once rested, slice the chicken against the grain into bite-sized pieces.
  6. Divide the rice evenly among 4-5 meal prep containers. Top with the sliced chicken and sautéed vegetables. Let everything cool completely before sealing the lids.

Notes

Let bowls cool completely before storing to prevent condensation. Keep sauces separate and add before eating. For best results, reheat with a splash of water or broth. Bowls actually taste better on day 2 or 3 as flavors meld.

Nutrition

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

Find it online: https://merrymorsel.com/easy-weekly-meal-prep-chicken-and-rice-bowls/