High Protein Chicken Rice Bowl

Name: High Protein Chicken Rice Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 2 boneless, skinless chicken breasts; 2 tablespoons soy sauce; 1 tablespoon olive oil; 1 tablespoon honey; 1 teaspoon garlic powder; 1 teaspoon ginger, grated; 2 cups cooked brown rice; 1 cup steamed broccoli; 1 red bell pepper, sliced; 1 carrot, shredded; 2 green onions, sliced

Highlighted under: Fresh & Nourishing

I love preparing this High Protein Chicken Rice Bowl when I need a quick and nutritious meal. It’s packed with protein from the chicken and offers a balanced mix of carbohydrates and veggies. Each bowl is a burst of flavor, and the best part is that it comes together in just 30 minutes. Perfect for lunch or dinner, it satisfies my cravings while keeping me energized.

Created by

Lillian Hayes

Last updated on 2026-01-24T10:49:11.312Z

When I first made this dish, I was amazed at how easily the flavors melded together. The marinated chicken not only tastes great but also fills you up without making you feel heavy. I learned that letting the chicken sit in the marinade enhances the flavor and tenderness, making each bite a delicious delight.

One tip I swear by is to use leftover rice from the day before; it helps the chicken absorb more flavor during the cooking process. Plus, it’s a fantastic way to reduce food waste. Give this bowl a try, and you might never go back to your old rice recipes!

Why You'll Love This Recipe
Nutritious and filling, perfect for a post-workout meal
Flavor-packed with a zesty marinade that enhances the chicken
Quick to prepare, making it a great weeknight option

Perfecting the Chicken Marinade

The marinade for the chicken is crucial for adding depth of flavor. I recommend letting the chicken sit in the marinade for at least 15 minutes, but for even better results, consider marinating it for a couple of hours or overnight in the fridge. This not only infuses flavor but also helps tenderize the chicken, making each bite juicy and delicious. If you have time, flip the chicken halfway through the marinating process to ensure even coverage.

For those looking for a bit of a twist, you can substitute the soy sauce with tamari for a gluten-free option or use coconut aminos for a soy-free alternative. The honey can be replaced with maple syrup or agave for a vegan-friendly version, allowing everyone to enjoy this protein-packed meal.

Building the Perfect Rice Bowl

Assembling the bowl is an important step in achieving a vibrant and nutritious dish. Start with a generous base of cooked brown rice, which provides complex carbohydrates and fiber. For extra flavor, consider sautéing the rice in the skillet after cooking to give it a slightly crispy texture and a hint of the marinade left in the pan.

When layering your ingredients, consider the colors and textures. The bright red bell pepper and orange carrot not only offer a visual appeal but also add essential vitamins. I like to steam the broccoli just until it turns bright green and remains slightly crunchy, which preserves its nutrients and provides a satisfying bite. Feel free to mix in other vegetables like snap peas or zucchini based on your preferences or seasonal availability.

Ingredients

For the chicken

2 boneless, skinless chicken breasts
2 tablespoons soy sauce
1 tablespoon olive oil
1 tablespoon honey
1 teaspoon garlic powder
1 teaspoon ginger, grated

For the rice bowl

2 cups cooked brown rice
1 cup steamed broccoli
1 red bell pepper, sliced
1 carrot, shredded
2 green onions, sliced

Preparation

Steps

Marinate the Chicken

In a bowl, mix soy sauce, olive oil, honey, garlic powder, and grated ginger. Place chicken breasts in the marinade and let sit for at least 15 minutes.

Cook the Chicken

Heat a skillet over medium-high heat. Remove chicken from the marinade, reserving the marinade. Cook chicken for 6-7 minutes per side, or until fully cooked. Add the reserved marinade to the pan to create a sauce.

Assemble the Bowl

In a bowl, layer cooked brown rice, steamed broccoli, sliced bell pepper, shredded carrot, and sliced green onions. Top with sliced chicken and drizzle with extra sauce from the skillet.

Enjoy!

Pro Tips

For an extra protein boost, consider adding chickpeas or edamame to your bowl.

Storage and Reheating Tips

If you have leftovers, store each component separately in airtight containers. The chicken can last in the fridge for 3-4 days, while the vegetables and rice will hold their quality for around 3 days. To reheat, pop the chicken and rice in the microwave until warmed through, and you can quickly zap the veggies for just 30 seconds to maintain their crunch.

For meal prepping, consider doubling the recipe. This dish freezes well, except for the veggies, which are best fresh. If freezing, slice the chicken after cooking and store it in a portioned container with rice. When you're ready to eat, thaw overnight in the fridge and reheat as mentioned above for a satisfying meal on demand.

Flavor Variations and Additions

You can easily adapt this recipe to your taste by changing the seasonings in the marinade. Consider adding a splash of sesame oil for nuttiness or red pepper flakes for a spicy kick. Lemon or lime juice can also brighten the dish up, particularly if you prefer a bit of tang. Fresh herbs like cilantro or basil can be sprinkled right before serving to add freshness.

For a creamier touch, try adding a dollop of Greek yogurt or a drizzle of tahini on top of the assembled bowl. This not only enhances the flavor but also increases the protein content, making your meal even more satisfying.

Questions About Recipes

→ Can I use other protein sources instead of chicken?

Yes, you can replace chicken with tofu, shrimp, or turkey for different variations.

→ How can I make this dish vegetarian?

Use tofu or tempeh in place of chicken and ensure your soy sauce is vegan-friendly.

→ Is this bowl meal prep friendly?

Absolutely! You can prepare components ahead of time and store them separately in the fridge for easy assembly.

→ What can I add for extra flavor?

Try adding sesame oil, lime juice, or a sprinkle of sesame seeds for an added depth of flavor.