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 pound chicken breast, diced; 2 cups cooked brown rice; 1 cup broccoli florets; 1 cup bell peppers, chopped; 1 cup carrots, sliced; 2 tablespoons olive oil; 2 tablespoons soy sauce; 1 teaspoon garlic powder; Salt and pepper to taste

Highlighted under: Fresh & Fit Plates

I often find myself looking for healthy, satisfying meals that keep my energy levels up throughout the day, and this High Protein Chicken and Rice Meal Prep fits the bill perfectly. With tender chicken breast, fluffy rice, and vibrant vegetables, this meal not only tastes incredible but also provides the protein I need for my workouts. Plus, it’s super convenient to make in bulk, which saves me time during my busy week. I can’t wait to share this fantastic recipe with you!

Created by

Fiona Carter

Last updated on 2026-01-24T12:10:13.036Z

When I first started meal prepping, I struggled to find recipes that were both nutritious and delicious. That’s when I decided to combine high-protein chicken with wholesome rice and vegetables. I love how the different textures come together, creating a satisfying bite every time. Plus, this recipe is easy to customize with any veggies or seasonings I have on hand!

One of my favorite aspects of this meal prep is how it reheats so well, making it perfect for busy weekdays. I often add a splash of soy sauce or some fresh herbs just before serving to amp up the flavor. Trust me, this is going to be your go-to meal prep recipe!

Why You'll Love This Recipe
Packed with essential nutrients to fuel your day
Versatile; easily customize with different veggies or spices
Meal prep friendly, making busy weeks more manageable

Cooking for Texture and Flavor

Achieving the perfect texture in this dish is key. When cooking the chicken, ensure your skillet is pre-heated to medium-high before adding the olive oil. This helps to seal in the juices, keeping the chicken tender and flavorful. You’ll know it's ready to flip when the chicken turns golden brown and starts to firm up slightly around the edges, approximately 7-10 minutes.

The vegetables play a vital role in this meal. Broccoli, bell peppers, and carrots not only add vibrant color but also contribute valuable nutrients. To maintain a slight crispness, I recommend adding the vegetables only after the chicken is fully cooked. Stir them in and cook until they brighten in color and are tender, which usually takes around 5-7 minutes.

Customizing Your Meal Prep

One of the wonderful aspects of this High Protein Chicken and Rice Meal Prep is its versatility. If you're not a fan of certain vegetables or have specific dietary restrictions, feel free to swap out with your favorites. Zucchini, asparagus, or snap peas can seamlessly replace broccoli, and you won’t lose any nutritional benefits. Experimenting with herbs and spices, such as ginger or cumin, can also enhance the dish's flavor profile.

When making this dish to suit different taste preferences or dietary needs, consider protein substitutions as well. For a vegetarian option, tofu or tempeh work really well. For those looking for a gluten-free alternative to soy sauce, a tamari or coconut aminos can be excellent substitutes that maintain the dish's savory essence.

Storage and Meal Prep Tips

Proper storage is essential for keeping your chicken and rice fresh throughout the week. Once you’ve divided your meal into containers, allow them to cool to room temperature before sealing them tightly. This prevents steam from building up inside the containers, which can lead to soggy rice. These meals can last in the fridge for about 4-5 days without sacrificing flavor or quality.

If you plan to save even more time, you can freeze the portions. Just ensure they are stored in airtight containers or freezer bags. This recipe freezes well for up to three months! When you're ready to eat, thaw them in the fridge overnight and reheat gently in the microwave or on the stovetop until heated through, about 4-5 minutes.

Ingredients

Gather all the ingredients to make the prep process smoother.

Ingredients for Chicken and Rice

1 pound chicken breast, diced
2 cups cooked brown rice
1 cup broccoli florets
1 cup bell peppers, chopped
1 cup carrots, sliced
2 tablespoons olive oil
2 tablespoons soy sauce
1 teaspoon garlic powder
Salt and pepper to taste

Having everything ready beforehand helps in making the cooking process quicker and more efficient.

Instructions

Follow these steps to create your High Protein Chicken and Rice Meal Prep.

Cook the Chicken

In a large skillet, heat olive oil over medium-high heat. Add the diced chicken and season with salt, pepper, and garlic powder. Cook for about 7-10 minutes, or until the chicken is cooked through and no longer pink.

Add Vegetables

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

Combine with Rice

Once the vegetables are cooked, add the cooked brown rice and soy sauce. Stir to combine, cooking for another 2-3 minutes to heat everything through.

Portion and Store

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

Enjoy your delicious and nutritious meal prep throughout the week!

Pro Tips

Feel free to swap in different proteins or grains based on your preferences. Quinoa or lentils can be great alternatives to rice for added variety.

Flavor Enhancements

To elevate the flavors of your chicken and rice, consider marinating the chicken pieces in a mix of soy sauce, garlic powder, and a splash of lime juice for about 30 minutes prior to cooking. This will add depth to the chicken, making it even more delicious. The acidity from lime not only enhances flavor but also helps tenderize the meat.

You can also experiment with adding a sprinkle of sesame seeds on top before serving. Toast them lightly in a dry skillet until fragrant to bring out their nutty flavor, and then finish your meal prep containers with a generous pinch. It’s a simple addition that makes a significant impact.

Serving Suggestions

Serving this dish can be simple, but a few enhancements can turn it into a colorful and appealing meal. A sprinkle of chopped green onions or fresh cilantro brings a fresh touch, while avocado slices on the side add creaminess that complements the dish. If you’re looking for a little kick, consider providing a chili sauce or sriracha for those who enjoy some heat.

Pairing the meal prep with a side salad can also round out your meal nicely. A simple mixed greens salad with a light vinaigrette helps balance the heartiness of the chicken and rice, making for a satisfying and well-rounded lunch or dinner option.

Questions About Recipes

→ Can I freeze this meal prep?

Yes! This meal can be frozen for up to three months. Just make sure to store it in airtight containers.

→ How long does this meal last in the fridge?

These meal prep containers can last up to 4 days in the refrigerator.

→ Can I use brown rice instead of white rice?

Absolutely! Brown rice adds more fiber and nutrients compared to white rice.

→ Is this recipe gluten-free?

To make this recipe gluten-free, simply replace soy sauce with a gluten-free alternative.