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These chicken and rice meal prep bowls may look simple, but they’re not! The chicken is juicy, tender, and perfectly seasoned! You’ll love having these easy-to-make meals on hand for quick lunches.
Meal prep is a great way to keep costs low and reach your diet goals. Customize it however you like and take it with you on the go. Need an idea to get started? Then try these Korean beef meal prep bowls and teriyaki chicken meal prep bowls!
Easy chicken and rice preparation
Chicken and Rice is the bread and butter of a healthy diet. The perfect ratio of protein and carbs to keep you energized throughout the day. Pair with your favorite vegetables for added nutrition and you have the perfect lunch. The chicken in these meal prep bowls is perfectly seasoned, juicy and tender. You will love every bite!
The good news is that these chicken and rice meal prep bowls take less than 30 minutes to prepare – a week’s worth of meals in no time! Another great thing about these meal prep bowls is that they can be customized for any meal. So whether you’re on a keto diet or want a low-carb diet, these are perfect. See the tips section below for ideas.
everything you need
I love these chicken and rice meal prep bowls because I use a lot of pantry staples. Exact measurements are listed on the recipe card below.
- Chicken breast: This is the primary protein source in meal prep bowls. They are perfectly cooked until juicy and super tender!
- Olive oil: Used to grill chicken. Adds richness and flavor to dishes.
- homemade chicken seasoning: A delicious blend of herbs and spices that add depth and flavor to chicken. Find my full recipe here!
- cooked rice: Add carbohydrates to your meal prep. Looking for low carb options? i got you covered! Check out my tips section below.
- steamed green beans: Fresh, crisp vegetables that add nutrients, color and texture to your dishes. Feel free to swap this out with your other favorite greens!
How to make chicken and rice meal prep bowls
These will become your new favorite lunches. So delicious and so easy to toss together! Plus, it’s easy to incorporate them into your macros. Best meal for diet!
- cooked rice: Cook the rice first. Conveniently packed steamed rice is also available.
- Season chicken: Prepare chicken by seasoning with homemade chicken seasoning.
- Shear: Add olive oil to a frying pan and cook the chicken for 5-7 minutes on each side over medium heat. Chicken should be fully cooked and no longer pink. You can also use my air fryer method to cook chicken if you prefer!
- Steam vegetables: Steam until the vegetables are soft.
- assemble: To assemble the bowl, divide all cooked ingredients evenly into 4 sealable containers. Each container contains 1/2 cup rice, 1/2 cup cooked chicken, and 1/2 cup green beans.
- Save and enjoy: Seal container and store in refrigerator until ready to eat. Warm up in the microwave and enjoy!
tips and substitutes
You can make these chicken and rice meal prep bowls any way you like! Here are some ideas to get you started.
- keto/low carb: To make these meal prep bowls keto-friendly, replace the white rice with cauliflower rice, zucchini noodles, or konjac rice. I also love using Banza chickpea rice and pasta because it’s low-carb and adds protein to any meal.
- Chicken seasoning: To change up your meal prep, try seasoning your chicken breast with lemon pepper, blackened, or Cajun seasoning!
How long do the chicken and rice meal prep bowls last?
Packaged in an airtight container, these meal prep bowls can be used in the refrigerator for up to 4 days. For a quick and easy lunch, just pop it in the microwave until warm.
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Cook the rice ahead of time, or use prepackaged rice for convenience.
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Prepare chicken by seasoning with homemade chicken seasoning.
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Add olive oil to a frying pan and cook the chicken for 5-7 minutes on each side over medium heat. Chicken should be fully cooked and no longer pink. You can also use my air fryer method to cook chicken if you prefer!
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Steam until the vegetables are soft.
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To assemble the bowl, divide all cooked ingredients evenly into 4 sealable containers.
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Each container contains 1/2 cup rice, 1/2 cup cooked chicken, and 1/2 cup green beans.
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Seal container and store in refrigerator until ready to eat. Warm up in the microwave and enjoy!
Serve: Four
calorie521kcal (26%)carbohydrates79g (26%)protein32g (64%)obesity7g (11%)saturated fat1g (Five%)polyunsaturated fat1gmonounsaturated fatFourgtrans fat0.01gcholesterol73mg (twenty four%)sodium140mg (6%)potassium656mg (19%)fiber3g (12%)sugar2g (2%)Vitamin A466IU (9%)Vitamin C8mg (Ten%)calcium72mg (7%)iron2mg (11%)
All nutritional information is based on third party calculations and is only an estimate.Each recipe and nutritional values will vary depending on the brand used, measurement methods and portion sizes for each household.
