Print

Easy 5-Ingredient Chicken and Rice Meal Prep Bowls

5-ingredient chicken and rice meal prep - featured image
Print Recipe

These simple meal prep bowls feature juicy chicken thighs, fluffy rice, and roasted broccoli with just 5 ingredients and 30 minutes of work. Perfect for busy weeks when you need reliable, delicious lunches ready to grab and go.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken thighs
  • 1 cup (200g) uncooked long-grain white rice (basmati or jasmine)
  • 3 cups (about 300g) broccoli florets (fresh or frozen)
  • 3 tablespoons (45ml) olive oil
  • 1.5 teaspoons salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder

Instructions

  1. Preheat oven to 400°F (200°C).
  2. In a medium saucepan, combine 1 cup rice with 2 cups water and a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Do not lift the lid. After 15 minutes, turn off heat and let sit, still covered, for 5 minutes. Fluff with a fork.
  3. While rice cooks, pat chicken thighs dry with paper towels. Trim excess fat. Season both sides generously with salt, pepper, and garlic powder. Place seasoned thighs on one half of a parchment-lined baking sheet.
  4. In a bowl, toss broccoli florets with 1.5 tablespoons olive oil and a pinch of salt until lightly coated. Spread on the other half of the baking sheet, giving them space to roast.
  5. Roast for 20-25 minutes, until chicken reaches an internal temperature of 165°F (74°C) and broccoli is tender with crispy edges. Check chicken at 20 minutes with an instant-read thermometer.
  6. Let chicken rest on baking sheet for 5 minutes to keep juices inside.
  7. Divide rice evenly among 4 meal prep containers. Slice chicken into strips or chunks and divide among containers. Top with roasted broccoli. Optionally drizzle with more olive oil or a squeeze of lemon.
  8. Let containers cool on counter with lids slightly cracked for 20 minutes. Then seal tight and refrigerate for up to 4 days.

Notes

Don’t overcrowd the baking sheet to ensure broccoli roasts instead of steams. Season chicken generously—about 1 teaspoon salt per pound. Let rice rest for 5 minutes after cooking for fluffy texture. Use an instant-read thermometer to avoid overcooking chicken. These bowls taste even better on day 2 or 3 as flavors meld. For best texture, do not freeze.

Nutrition

Keywords: meal prep, chicken and rice, easy dinner, 5-ingredient, healthy lunch, budget-friendly, broccoli, chicken thighs

Find it online: https://grubella.com/easy-5-ingredient-chicken-and-rice-meal-prep-bowls/