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: 2 cups cooked brown rice; 1 lb boneless, skinless chicken breast, cubed; 1 cup bell peppers, diced; 1 cup broccoli florets; 3 tablespoons olive oil; 2 tablespoons soy sauce; 1 tablespoon lemon juice; 2 cloves garlic, minced; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Balanced Wellness Meals

I love prepping meals, and this High Protein Chicken and Rice dish has become a staple for me. It’s not just about being nutritious; I appreciate the balance of flavors and textures it brings to my week. Juicy chicken, fluffy rice, and vibrant vegetables come together to create a satisfying and delicious meal that keeps me energized throughout the day. Plus, it’s incredibly easy to prepare in bulk, making it perfect for busy weekdays. Trust me, this recipe will make meal prep a joy!

Created by

Rebecca Mills

Last updated on 2026-01-24T10:04:16.016Z

When I first tried meal prepping my chicken and rice, I never realized how much time it would save me during the week. I decided to go with high-protein options so I could stay full and satisfied. Working with different marinades gave me a chance to experiment, and I found that a blend of lemon and garlic really elevates the dish. My tip is to let the chicken marinate for at least 30 minutes—this really enhances the flavor!

As I perfected this recipe, I found the key was good quality chicken and fresh veggies. The addition of colorful bell peppers not only makes the meal look appetizing but also adds a delightful crunch. I love that this meal keeps well, making it ideal for quick lunches or dinners when I’m in a rush. You'll love how simple and delicious it is!

Why You Will Love This Recipe
High protein content for sustained energy
Flexible recipe that adapts to your favorite veggies
Meal prep-friendly, saving you time during the week

Marinating for Flavor

Marinating the chicken is a crucial step in this recipe that greatly enhances its flavor profile. The combination of olive oil, soy sauce, and lemon juice not only tenderizes the chicken but also infuses it with rich, savory notes. Aim for a marination time of at least 30 minutes, but if you have the luxury of time, letting it sit for up to two hours in the refrigerator will deepen the flavor even more, creating a more satisfying meal.

When mixing your marinade, ensure the olive oil is of good quality as it contributes to the overall taste. Use a whisk to blend the ingredients until they are fully integrated, allowing the acid from the lemon juice to interact with the proteins in the chicken, which helps in achieving a juicy texture once cooked. If you're in a hurry, even a brief 10-15 minute marinade will still add a nice layer of flavor.

Cooking Techniques for Tender Chicken

To achieve perfectly cooked chicken, it's essential to monitor the heat level while cooking. Preheating your skillet over medium heat is key; if the heat is too high, the chicken can brown on the outside but remain undercooked inside. Ideally, cook the chicken for about 10-15 minutes, flipping it halfway for even doneness. You'll know it's ready when it’s golden brown and no longer pink in the center. To check doneness, use a meat thermometer—aim for 165°F internal temperature for safety and the best texture.

One common pitfall when cooking chicken is overcrowding the skillet, which can steam the meat rather than sear it. If you have a lot of chicken, consider cooking it in batches. This allows for better heat circulation and the development of a nice crust that adds to the overall flavor and appearance. Don't forget to let the cooked chicken rest for a few minutes off the heat, which helps redistribute the juices for optimal tenderness.

Vegetable Variations and Storage Tips

The vegetables in this dish add not only color but also nutritional benefits. While the recipe suggests bell peppers and broccoli, feel free to swap these for your favorites or what you have on hand. Ingredients like snap peas, zucchini, or carrots can also work wonderfully. The key is to sauté them just until tender to retain some crunch and vibrant color—about 5-7 minutes. Make sure to cut them into uniform pieces to ensure even cooking.

For meal prep, store the chicken, rice, and vegetables in airtight containers in the refrigerator for up to four days. To reheat, simply microwave each portion until heated through, or for a crispier texture, you can warm them in a skillet over low heat. If you’re looking to freeze the meal, consider keeping the rice and chicken separate from the vegetables until you reheat, as the veggies may lose their texture in the freezer.

Ingredients

Chicken and Rice Ingredients

2 cups cooked brown rice
1 lb boneless, skinless chicken breast, cubed
1 cup bell peppers, diced
1 cup broccoli florets
3 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon lemon juice
2 cloves garlic, minced
Salt and pepper to taste
Fresh parsley for garnish

Feel free to adjust the ingredients to your liking!

Instructions

Prepare the Chicken Marinade

In a bowl, combine olive oil, soy sauce, lemon juice, garlic, salt, and pepper. Mix well and add the cubed chicken. Let it marinate for at least 30 minutes.

Cook the Chicken

Heat a skillet over medium heat. Add the marinated chicken and cook until browned and fully cooked through, about 10-15 minutes.

Sauté the Vegetables

In another skillet, add a bit of olive oil and toss in the bell peppers and broccoli. Sauté until tender, about 5-7 minutes.

Combine and Serve

In meal prep containers, divide the cooked rice, chicken, and sautéed veggies. Garnish with fresh parsley and store in the fridge for up to 4 days.

These meals are great for on-the-go eating!

Pro Tips

You can substitute quinoa or cauliflower rice for the brown rice for a low-carb option.

Flavor Enhancements

To elevate the flavor of the dish even further, consider adding spices or herbs during the cooking process. A pinch of chili flakes in the vegetable sauté can introduce a pleasant heat. Additionally, fresh herbs like cilantro or basil can be mixed into the dish just before serving to provide a fresh, aromatic finish. If you prefer a touch of sweetness, a drizzle of honey in the marinade can balance the savory notes well.

Don’t hesitate to experiment with different vinegars, like rice vinegar or apple cider vinegar, instead of lemon juice for a different zest and tang. Each acid offers a unique flavor bite that can shift the overall profile of the chicken and make meal prep exciting week after week.

Eating Options

This High Protein Chicken and Rice dish is versatile enough to be enjoyed in several ways. You can serve it as is for a hearty lunch or dinner, or wrap it in lettuce leaves for a low-carb, refreshing meal. Another option is to turn it into a grain bowl, adding toppings like avocado, shredded carrots, or a sprinkle of sesame seeds for an extra layer of texture and flavor.

If you’re looking to switch up the presentation, consider dicing the chicken and serving it in a tortilla wrap with other condiments like salsa or guacamole, which will create a delicious fusion taco experience. The possibilities are endless, making it easy to keep each meal feeling fresh and exciting.

Scaling the Recipe

One of the great things about this recipe is its scalability. If you need to prepare meals for a larger group or simply want more leftovers, you can easily double the ingredients. Just adjust the marination and cooking times slightly, as larger amounts of chicken may require more time in the skillet to ensure even cooking. Be mindful not to overcrowd the pan, as mentioned earlier, and cook in batches if necessary.

Conversely, if you’re cooking for one or two, you can cut the recipe in half without losing the essence of the dish. Just remember to keep the ratios of marinade ingredients balanced to ensure each bite remains flavorful and moist. Leftover cooked chicken and rice can also be stored and enjoyed later, maintaining the convenience of meal prep.

Questions About Recipes

→ How long can I store the meal prep containers?

They can be stored in the fridge for up to 4 days.

→ Can I freeze the meals?

Yes, these meals can be frozen for up to 2 months. Thaw in the fridge before reheating.

→ What other vegetables can I use?

Feel free to incorporate spinach, snap peas, or zucchini based on your preferences.

→ Is this recipe gluten-free?

Yes, just use a gluten-free soy sauce alternative.