High Protein Chicken And Rice Meal Prep

Name: High Protein Chicken And Rice Meal Prep
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb chicken breast, cut into bite-sized pieces; 2 cups cooked brown rice; 1 cup broccoli florets; 1 cup bell peppers, diced; 1 cup carrots, sliced; 2 tablespoons olive oil; 2 teaspoons garlic powder; 2 teaspoons paprika; Salt and pepper to taste

Highlighted under: Fresh & Nourishing

I’ve always loved meal prepping, and this High Protein Chicken and Rice Meal Prep is one of my favorite go-to recipes. It’s not only incredibly easy to prepare, but it also ensures that I stay on track with my protein intake throughout the week. The blend of seasoned chicken, fluffy rice, and colorful veggies brings both flavor and nourishment to my meals. Plus, the leftovers taste even better as the flavors combine, making for satisfying lunches or dinners any day of the week.

Created by

Lillian Hayes

Last updated on 2026-01-24T10:49:14.491Z

This meal prep has transformed my weekly routine. I used to struggle with deciding what to eat every day, but now I simply grab a container from the fridge, and I’m good to go. The juicy chicken is seasoned with my favorite spices, which adds a depth of flavor that makes each bite a delight.

The secret to making this dish truly pop is allowing the chicken to marinate for at least 30 minutes. This not only enhances the taste but also ensures that the chicken remains tender and juicy after cooking. It pairs perfectly with the fluffy rice and a medley of colorful vegetables.

Why You Will Love This Recipe
Packed with protein to fuel your day
Versatile and can be customized with your favorite veggies
Easy to store and reheat for delicious, hassle-free meals

Mastering the Marinade

The marinade is a critical step in ensuring that the chicken is full of flavor. I recommend using fresh garlic if you have it, as it tends to give a more robust taste compared to garlic powder. Combine the chicken with olive oil and spices 30 minutes prior to cooking; if you're short on time, even 15 minutes can make a difference. You can also marinate it overnight for even deeper flavor, making it perfect for meal prep.

When marinating, make sure each piece of chicken is well coated. If you find that your marinade is too thick, add a splash of lemon juice or vinegar to taste. This not only helps in flavor but also tenderizes the chicken. If you prefer a zestier profile, consider adding some zest from a lemon or lime for an added dimension to the taste.

Cooking Tips for Perfect Chicken

Cooking the chicken over medium heat helps prevent it from becoming dry and ensures it cooks evenly. Look for a golden-brown crust to signal doneness; this generally takes about 10-12 minutes. It's important not to overcrowd the skillet, as this can lead to steaming rather than searing. If you have a larger batch, consider cooking in two separate pans to maintain that delicious, caramelized exterior.

To check if your chicken is fully cooked, you can use a meat thermometer; it should read at least 165°F (75°C). If you don't have a thermometer, cut into a piece — it should be opaque and the juices should run clear. Overcooking can lead to dryness, so keep an eye on the chicken as it simmers.

Ingredients

For the Chicken and Rice

1 lb chicken breast, cut into bite-sized pieces
2 cups cooked brown rice
1 cup broccoli florets
1 cup bell peppers, diced
1 cup carrots, sliced
2 tablespoons olive oil
2 teaspoons garlic powder
2 teaspoons paprika
Salt and pepper to taste

Instructions

Steps

Marinate the Chicken

In a bowl, combine the chicken pieces with olive oil, garlic powder, paprika, salt, and pepper. Mix well and let it marinate for at least 30 minutes.

Cook the Chicken

Heat a non-stick skillet over medium heat. Add the marinated chicken and cook until golden brown and fully cooked, about 10-12 minutes.

Add Vegetables

Stir in the broccoli, bell peppers, and carrots. Sauté for an additional 5-7 minutes until the vegetables are tender yet crisp.

Combine Rice

Add the cooked brown rice to the skillet, stirring to combine everything evenly. Allow to heat through for a few minutes, then remove from heat.

Portion and Store

Divide the chicken and rice mixture into meal prep containers. Allow them to cool before sealing and storing in the refrigerator.

Enjoy!

Pro Tips

For added flavor, consider squeezing fresh lemon juice over the dish before serving. You can also substitute quinoa for rice for a gluten-free option.

Storing and Reheating

Proper storage is essential to maintain the quality of your chicken and rice meal prep. Allow the containers to cool completely before sealing them to prevent condensation, which can make the rice mushy. These meals can be refrigerated for up to 4 days. For longer storage, consider freezing portions in airtight containers; they will last for about 2-3 months in the freezer.

When reheating, consider using a microwave-safe bowl and add a splash of water or broth to keep the dish moist. Microwave on medium for 2-3 minutes, stirring halfway through to ensure even heating. If you're using an oven, preheat it to 350°F (175°C) and bake for about 15-20 minutes until heated through.

Customization Ideas

This recipe is incredibly versatile, allowing you to tailor it to your taste preferences. Swap out the chicken for tofu or chickpeas to create a vegetarian version without sacrificing protein. You can also mix up the vegetables; try using green beans, spinach, or snap peas for a different flavor profile. Just be mindful of cooking times, as softer vegetables may require less cooking.

For added complexity, consider incorporating different spices. A splash of soy sauce or teriyaki sauce during the last few minutes of cooking can give an amazing umami kick. Fresh herbs, such as cilantro or parsley, can also brighten up the dish. Don’t hesitate to experiment; this meal prep recipe is a perfect base for culinary creativity.

Questions About Recipes

→ Can I prepare this meal in advance?

Absolutely! This dish is perfect for meal prep and can be made ahead of time and stored in the fridge for up to 5 days.

→ How do I reheat the chicken and rice?

Simply place it in the microwave for about 1-2 minutes, or until heated through. You can also reheat it in a skillet over medium heat.

→ Can I use different vegetables?

Yes! Feel free to customize with your favorite vegetables, like zucchini, asparagus, or snap peas.

→ Is this recipe suitable for freezing?

Yes, you can freeze the meal prep containers for up to 3 months. Just make sure to thaw them in the refrigerator before reheating.