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Healthy Chicken and Rice Bowl (Meal-Prep Friendly) - Simple, Satisfying, and Balanced

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken: 1.5 lbs boneless, skinless chicken breasts (or thighs)
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp ground cumin
  • 1/2 tsp dried oregano
  • 1/2–1 tsp kosher salt (to taste)
  • 1/2 tsp black pepper
  • Juice of 1/2 lemon
  • For the rice: 1.5 cups uncooked brown rice or jasmine rice
  • 3 cups water or low-sodium chicken broth
  • 1 tsp olive oil or butter (optional)
  • 1/2 tsp salt (if using water)
  • Veggies: 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 cup carrots, sliced or matchsticks
  • 1 small red onion, sliced
  • 1 tbsp olive oil
  • Salt and pepper, to taste
  • Simple sauce (optional but recommended): 3 tbsp low-sodium soy sauce or coconut aminos
  • 1 tbsp rice vinegar or lemon juice
  • 1 tsp honey or maple syrup
  • 1 tsp sesame oil
  • 1 tsp sriracha or chili flakes (optional)
  • 1 tsp grated fresh garlic or 1/4 tsp garlic powder
  • Toppings (optional): Fresh cilantro or green onions
  • Sesame seeds
  • Avocado slices
  • Lime wedges
  • Greek yogurt or light drizzle of tahini

Method
 

  1. Cook the rice. Rinse the rice until the water runs clear. Add rice, water or broth, salt, and oil to a pot. Bring to a boil, then reduce heat to low, cover, and simmer until tender (about 12–15 minutes for jasmine, 35–40 minutes for brown). Let it rest, covered, for 5 minutes. Fluff with a fork.
  2. Preheat the oven. Set the oven to 425°F (220°C). Line a sheet pan with parchment for easy cleanup.
  3. Season the chicken. Pat chicken dry. In a bowl, mix olive oil, paprika, garlic powder, onion powder, cumin, oregano, salt, pepper, and lemon juice. Toss chicken to coat evenly.
  4. Prep the veggies. Toss broccoli, bell pepper, carrots, and red onion with olive oil, salt, and pepper. Spread on one side of the sheet pan. Place chicken on the other side.
  5. Roast. Bake for 16–22 minutes, depending on thickness. Veggies should be tender with a bit of char, and chicken should reach 165°F (74°C) internally. If needed, remove veggies early and finish the chicken.
  6. Rest and slice. Let chicken rest 5 minutes, then slice or cube.
  7. Make the sauce. Whisk or shake soy sauce, vinegar, honey, sesame oil, sriracha, and garlic in a jar. Adjust to taste. You want a balanced sweet-salty-tangy mix.
  8. Assemble bowls. Add a scoop of rice, top with chicken and veggies, and drizzle with sauce. Finish with cilantro or green onions, sesame seeds, and a squeeze of lime. Add avocado or a spoon of Greek yogurt if you like.
  9. For meal prep. Divide evenly into 4–5 airtight containers. Keep sauce on the side unless you prefer to toss it in ahead of time.