23 Chicken and Rice Meal Prep Ideas

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Healthy Roasted Chicken & Veggies

Meal Prep – Healthy Chicken and Veggies is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’]

Ingredients

• 2 medium chicken breasts (boneless skinless cut into 1/2 inch pieces)
• 1 cup broccoli florets (frozen or fresh)
• 1 small red onion (chopped)
• 1 cup grape or plum tomatoes
• 1 medium zucchini (chopped)
• 2 cloves garlic minced
• 1 tablespoon italian seasoning
• 1 teaspoon salt
• 1/2 teaspoon black pepper (optional)
• 1/2 teaspoon red pepper flakes (optional)
• 1/2 teaspoon paprika
• 2 tablespoons olive oil
• 2-4 cups cooked rice of choice (optional)
• 4 meal prep containers

Instructions

1. Pre-heat oven to 450F. Line a baking sheet with aluminum foil and set aside.
2. Place the chicken and veggies in the baking dish. Sprinkle all the spices and garlic evenly over the chicken and veggies. Drizzle with the olive oil.
3. Bake for 15-20 minutes or until the veggies are charred and chicken is tender.
4. Place 1/2 or 1 cup of cooked rice of choice into 4 individual meal prep containers. Divide chicken and veggies evenly on top of the rice. Cover and store in the fridge for up to 5 days or freezer up to 2 months.

2. Chicken Taco Poblano Rice Bowls

Chicken Taco Poblano Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘4’, ‘4 servings’]

These quick and easy Chicken Taco Poblano Rice Bowls are perfect for dinner or to make ahead for meal prep!

Ingredients

• 1 1/4 pounds organic boneless skinless chicken breasts, cut 1/2 inch cubes (from 3 small)
• 2 teaspoons olive oil
• 1 medium red onion (peeled and diced)
• 1/4 cup cilantro (minced plus more for garnish)
• 1 poblano pepper (seeded and diced)
• 1 roma tomato (cored and diced)
• 1 lime (halved)
• taco seasoning (see below)
• kosher salt
• 1 cup frozen or fresh corn kernels
• 3 cups cooked brown rice (heated (use cauliflower rice for low-carb))
• 1/4 cup cheddar-jack cheese
• 1/4 cup 2% sour cream or Greek yogurt (optional)
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon kosher salt
• 1/2 teaspoon chili powder
• 1/2 teaspoon paprika
• 1/2 teaspoon oregano

Instructions

1. Dice the chicken into small pieces. Combine taco seasoning in a small bowl and set aside.
2. To make the pico de gallo, set 3 tablespoons of the diced onion aside and place it in a bowl with tomato, cilantro, 2 teaspoons lime juice, 1/4 teaspoon salt. Set aside.
3. Add oil to a large skillet over medium-high heat. When hot, add the chicken and cook until it starts to brown, 2 to 3 minutes.
4. Add the remaining onion, poblano pepper and taco seasoning to the skillet and cook until it softens, 2 to 3 minutes. Add 1/2 cup water and corn. Cook 1 to 2 minutes then remove from heat.
5. Divide rice in 4 bowls, top with chicken, cheese, pico de gallo and optional sour cream.

3. Thai Chicken

Thai Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 pounds chicken thighs or breasts, cut into bite-sized pieces
• 1 tablespoon red curry paste
• 1 can (14 oz) coconut milk
• 1 cup mixed bell peppers, sliced
• 1 cup snap peas (or broccoli florets)
• 2 garlic cloves, minced
• 1 tablespoon fish sauce (optional)
• 1 tablespoon brown sugar
• 1 tablespoon lime juice
• 1 tablespoon vegetable oil
• Fresh basil or cilantro for garnish
• Cooked jasmine rice for serving

Instructions

1. 1. Heat oil in a large skillet; cook chicken pieces until browned and mostly cooked through; remove and set aside.
2. 2. In the same pan, sauté garlic and curry paste for 1 minute to bloom flavors.
3. 3. Add coconut milk, fish sauce, and brown sugar; simmer 5 minutes.
4. 4. Stir in peppers and snap peas; cook 4–5 minutes until vegetables are tender.
5. 5. Return chicken to the pan; simmer 2–3 minutes; stir in lime juice.
6. 6. Garnish with basil or cilantro and serve with rice.

4. Chicken Meatballs with Cauliflower Rice

Chicken Meatballs Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT22M · Total: PT42M · Yield: [‘4’, ‘4 meal prep bowls’]

These chicken meatball bowls are flavorful, slightly spiced and garlicky. Filling, yummy, low carb, high protein, gluten-free and low in calories with just 400 kcal per bowl.

Ingredients

• 1 lb ground chicken
• 1/2 cup cheddar cheese (shredded)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp crushed red pepper flakes
• 1/2 cup fresh parsley (chopped)
• Salt and black pepper (to taste)
• 3 tbsp butter (divided)
• 1/2 fresh lemon (juiced)
• 1/2 cup chicken stock
• 1 tbsp Sriracha sauce
• 2 medium cauliflower heads (grated into rice)
• Chopped parsley
• Lemon slices

Instructions Cauliflower Rice

1. Make cauliflower rice by grating the cauliflower heads or pulsing cauliflower florets in a food processor.
2. Cover a large plate with the cauliflower rice, add 1 cup of water, and cook on the highest setting in the microwave for about 5-7 minutes. It’ll steam the cauliflower rice.
3. Alternatively, you can steam cauliflower florets and then pulse in a food processor to make the rice.

Chicken Meatballs

1. In a large bowl, combine ground chicken with cheddar cheese, minced garlic, Italian seasoning, paprika, onion powder, crushed red pepper flakes, salt and black pepper. Combine well with your hands.
2. Roll up 12 meatballs out of the mince and set aside.
3. Heat up a large skillet to medium-low heat. Add 2 tbsp of butter and cook the chicken meatballs for 8-10 minutes on all sides until they have browned and cooked through. While cooking, baste the meatballs with the butter juices so they thoroughly cook through.
4. Add the remaining 1 tbsp of butter to the skillet, squeeze in the lemon juice, and pour in the chicken stock and sriracha sauce. Cook for another 4-5 minutes, stirring regularly until some of the water evaporates.

Meal Prep Assembly

1. Divide cauliflower rice into 4 food containers. Top each container with 3 chicken meatballs, and pour the sauce over the meatballs and cauliflower rice. Garnish with chopped parsley and lemon slices.
2. Store in the fridge for up to 3-4 days and reheat in the microwave before eating.

5. Spicy Pineapple Chicken

Spicy Pineapple Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It’s a lovely, delicious, Asian-inspired meal prep recipe.

Ingredients

• 3 tbsp soy sauce
• 4 tbsp pineapple juice (from can)
• 1 tbsp chilli sauce
• 2 cloves garlic (minced)
• 1 tsp fresh ginger (grated)
• 1/4 tsp red pepper flakes
• 1 lb chicken thighs (skinless & boneless (cubed))
• 1 tbsp olive oil
• 1/2 white onion (sliced)
• 1 jalapeño (sliced)
• 14- ounce can pineapple chunks (drained)
• 1/2 tsp salt
• 1 tbsp green onion (sliced)

Instructions

1. Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
2. Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
3. Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
4. Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
5. Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
6. For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.

6. Instant Pot Greek Chicken & Rice

Instant Pot Greek Chicken & Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

This Instant Pot Greek Chicken and Rice recipe is a delicious dump dinner made with crunchy veggies, feta and Mediterranean flavours.

Ingredients

• 2 tbsp olive oil
• 3 chicken breasts, diced
• 1 medium-sized red onion, diced
• 4 cloves garlic, minced
• 3 tbsp lemon juice
• 1 tbsp oregano
• 1/2 tsp each salt and pepper
• 1 1/2 cups chicken broth
• 1 cup dry white rice
• 1 each red and yellow bell pepper, chopped
• 1 zucchini, sliced
• 1/4 cup parsley, finely chopped
• 1/4 cup feta cheese, crumbled (optional topping)
• Tzatziki (optional, to serve on the side)

Instructions

1. All olive oil, onions, chicken, garlic, lemon juice, oregano, salt & pepper, chicken broth and rice to Instant Pot in that order. Cook on high pressure for 4 minutes, then do a quick release of pressure.
2. Open lid and stir in bell peppers, zucchini and parsley, then replace lid and let sit for 5-10 min.
3. Divide among meal prep bowls and garnish with feta cheese (optional). Serve with tzatziki (again, optional) and enjoy!

7. Honey Sriracha Chicken

Honey Sriracha Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 servings’]

These Honey Sriracha Chicken Meal Prep Bowls are a delicious make-ahead lunch idea. The sauce is so easy to make with just 3 ingredients!

Ingredients

• 1 tbsp olive oil, divided
• 3 chicken breasts, diced into 1-inch pieces
• 2 eggs
• 2 cups flour
• 1 head Broccoli
• 2 cups jasmine rice, cooked
• 2 green onions, sliced (optional)
• 1 tbsp sesame seeds (optional)
• 1/2 cup ketchup
• 1/2 cup honey
• 1/3 cup Sriracha
• 1/2 tsp salt

Instructions

1. Preheat oven to 425 F. Add egg and flour to two large separate bowls. Drench chicken in egg, then coat in flour, shaking to get off any extra flour. Grease a non-stick baking sheet with cooking spray or olive oil (about 1/2 tbsp) then add chicken pieces, leaving a bit of extra room for broccoli at one end. Bake in the oven for 10 minutes.
2. Meanwhile, cook rice in a rice cooker or according to package directions (you want enough rice for two servings). Chop broccoli florets.
3. Remove chicken from oven and flip, then add broccoli and drizzle with olive oil (about 1/2 tbsp) and season with salt and pepper. Place back in the oven for another 10 minutes.
4. While everything is finishing cooking, mix together sauce ingredients then microwave for 2 minutes until sauce is slightly thickened. Remove chicken from oven and toss in sauce to coat.
5. Add all ingredients to meal prep bowls then top with green onions and sesame seeds (optional). Serve and enjoy!

8. Easy Orange Chicken Meal Prep

Easy Orange Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 containers’]

Enjoy a hearty meal with this healthy orange chicken recipes that is great to make ahead for a busy week.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 2 tbsp sesame oil
• 1 cup orange juice
• 1/4 cup chicken broth
• 1/4 cup soy sauce (low sodium)
• 1 tsp garlic powder
• 1 tbsp fresh ginger (grated)
• 1/2 tbsp orange zest
• 3 tbsp honey
• 1/2 tsp black pepper
• chopped green onion
• 2 tbsp sesame seeds
• 1 cup rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Chicken

1. Cut chicken breasts into 1-inch cubes.
2. In a frying pan, heat up sesame oil and cook the chicken until it’s brown. It will take around 12-15 minutes.
3. While the chicken is cooking, mix all of the sauce ingredients together in a small bowl.
4. Remove the cooked chicken and add the sauce to the empty frying pan.
5. Cook the sauce until it thickens, stirring throughout. It will take around 5-10 minutes.
6. Add the cooked chicken back into the frying pan and stir all the ingredients together to coat the chicken.*
7. Sprinkle with chopped green onion and sesame seeds.

Broccoli and Rice

1. While cooking the chicken, cook the rice. Wash the rice and add it to a saucepan, then pour in the water. Add some salt.
2. Bring the rice to boil and reduce to simmer for 10 minutes. Make sure you cover the saucepan with a lid. Let it sit for another 10 minutes (make sure you cook the rice as per instructions on the packet).
3. Fluff your rice and leave it be.
4. Fill a pot with water and bring to a boil. Add a pinch of salt.
5. Wash the broccoli, cut away the stems from the crown, and slice your florets into pieces.
6. Add florets into the boiling water and cook for 3-4 minutes until tender.
7. Remove and drain your broccoli.

Assemble Meal Prep Bowls

1. Divide rice into 4 meal prep containers, and divide the orange chicken and broccoli. Your meal prep is ready! Keep in the fridge for up to 3-4 days and reheat before eating.

9. Jerk Chicken with Pineapple Black Bean Salsa

Jerk Chicken with Pineapple Black Bean Salsa is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT40M · Total: PT45M · Yield: [‘4’]

With just a few ingredients, this Jerk Chicken with Pineapple Black Bean Salsa is big on fresh summery flavor and will become your new go-to easy summer meal!

Ingredients

• 4 cups cooked rice ($0.70)
• 2 cups pineapple tidbits* ($0.50)
• 1 15oz. can black beans, well rinsed ($0.89)
• 1/3 cup finely diced red onion ($0.16)
• 1/2 cup coarsely chopped cilantro ($0.17)
• 1 lime ($0.75)
• 1 pinch crushed red pepper (optional) ($0.02)
• 1/4 tsp salt, or to taste ($0.02)
• 2 boneless, skinless chicken breasts (about 2/3 lb. each) ($6.42)
• 1 Tbsp jerk seasoning ($0.030)
• 1 Tbsp cooking oil ($0.04)

Instructions

1. Begin cooking your rice first. If you plan on packing this for meal prep, transfer the cooked rice to your meal prep containers and refrigerate them as you finish the rest of the recipe, so they can begin to cool down.
2. While the rice is cooking, prepare the pineapple black bean salsa. Coarsely chop the pineapple tidbits into smaller pieces, similar in size to the black beans. Place the chopped pineapple, rinsed black beans, diced red onion, and chopped cilantro in a large bowl.
3. Squeeze the juice of half the lime (about 1 Tbsp) over the ingredients in the bowl. Also add 1/4 tsp salt and a pinch of red pepper flakes (optional). Stir the ingredients together, give it a taste, and add more salt or lime juice if needed. Any unused lime will be cut into wedges for squeezing over the chicken before serving.
4. Next, prepare the jerk chicken. Pat the chicken breasts dry with a paper towel. Place a piece of plastic wrap over the chicken to eliminate splatter, then gently pound the chicken breasts into an even thickness using either a rolling pin or a mallet. Sprinkle the jerk seasoning over both sides of the chicken and use your hands to rub it into the surface, making sure they’re completely coated.
5. Add the cooking oil to a large skillet, or preheat your grill. Once hot, add the chicken and cook until well browned on both sides, and the chicken is completely cooked through (about 7 minutes each side). It should no longer be pink in the center and the juices should run clear. For extra safety, use an instant read meat thermometer and cook until the internal temperature reaches 165ºF.
6. Transfer the cooked chicken to a clean cutting board and let it rest for five minutes. After five minutes, slice the chicken into 1/2-wide strips.
7. To serve, place about a cup of cooked rice on a plate, or in your meal prep container, top with about a cup of the pineapple black bean salsa, and a few strips of the jerk chicken. Slice the remaining lime into wedges and squeeze fresh juice over the chicken just before eating.

10. Instant Pot Chicken Fried Rice

Instant Pot Chicken Fried Rice Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘6’, ‘6 servings’]

These Instant Pot Chicken Fried Rice Meal Prep Bowls come together in one pot – all you need is rice, chicken and frozen veggies!

Ingredients

• 3 tbsp butter
• 4 cloves garlic minced
• 2 chicken breasts, diced
• 1 1/4 cups chicken broth
• 1/4 cup low sodium soy sauce
• 1 cup dry jasmine rice
• 1 bag mixed frozen vegetables (I used the Green Giant blend of carrots, corn and peas)
• 1 bunch green onions, sliced

Instructions

1. Add butter, garlic, chicken, chicken broth, soy sauce and rice to Instant Pot in that order. Cook on high pressure for 3 minutes. Do a quick release of the pressure and open lid when it is safe to do so.
2. Meanwhile, microwave frozen vegetables in a large bowl for 5 minutes until de-frosted.
3. Add veggies and green onions to rice in Instant Pot, stirring well to combine. Serve and enjoy – will last in the fridge up to 5 days.

11. Chicken Burrito Bowls

Chicken Burrito Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 meal prep bowls’]

These healthy chicken burrito bowls are flavorful, nutritious, and delicious. Filled with Mexican flavors, they’re a perfect high protein lunch or meal prep to bring to work. Can be made in just 30 minutes!

Ingredients

• 2 cups arugula
• 1 cup grape tomatoes (halved)
• 7 ounce can corns (drained)
• 14 ounce can black beans (rinsed and drained)
• 1 lb chicken breasts
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup basmati rice
• 1.5 cups water
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4-1/2 tsp cayenne (check notes)
• 1/4 tsp black pepper
• 4 tbsp Caesar dressing (use dairy-free option if dairy-free)

Instructions Chicken

1. Place chicken breasts at the bottom of a pot. Season with salt and black pepper. Cover the chicken with 1 inch of water.
2. Place the pot on the stove, bring to boil. Then, reduce the heat, and let it simmer until the chicken is fully cooked (no longer pink in the center) or reaches the temperature of 165 F. It will take around 15 minutes.
3. Remove the chicken from the water. Let it cool down before shredding.

Rice

1. Rinse your rice using a mesh strainer.
2. Place rice and water into a saucepan. Bring to simmer without the lid on, and once the surface is bubbling, place the lid and lower the heat. Cook for another 7 minutes. Now mix in paprika, cumin, cayenne, and black pepper. Cover the rice and cook for another 5 minutes. (Or just cook your rice according to instructions and mix in the spices 5 minutes before the rice is fully cooked).
3. Remove from the stove and rest for 10 minutes. Fluff before serving.

Meal Prep Assemble

1. Divide the cold ingredients, rice, and chicken between 4 food containers. Drizzle with Caesar dressing, especially the chicken to give it more flavor.

12. Creamy Tuscan Chicken & Cauliflower Rice

Creamy Tuscan Chicken & Cauliflower Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 pounds chicken breast, sliced into medallions
• 2 cups cauliflower rice
• 1 cup heavy cream or half-and-half
• 1 cup sun-dried tomatoes, chopped
• 2 cups fresh spinach
• 1/2 cup chicken broth
• 1/3 cup grated Parmesan cheese
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. 1. Sear chicken medallions in olive oil over medium-high heat until lightly browned; remove and set aside.
2. 2. In the same pan, sauté garlic for 30 seconds, then add cream and broth; simmer 2–3 minutes.
3. 3. Stir in sun-dried tomatoes and Parmesan until the sauce thickens and the cheese melts.
4. 4. Add spinach and cook until wilted; return chicken to the pan and simmer until fully cooked through.
5. 5. Serve over cauliflower rice and garnish with parsley.

13. Harissa Chicken Rice Bowl

Harissa Chicken Rice Bowl Frozen Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT6M · Total: PT6M · Yield: [‘4’]

Make your own homemade frozen meals with this fast and easy method. Spice it up with your own favorite sauces, or stick with this spicy Harissa sauce!

Ingredients

• 16 ounce shredded chicken
• 2 Tablespoons Trader Joe’s harissa paste
• 2 cups Frozen Cooked Brown Rice
• 16 oz Frozen Broccoli
• 4-8 Tablespoons Hummus
• Optional: If your chicken is particularly dry (you can add a drizzle of olive oil as well.)

Instructions

1. Start by chopping up the cooked chicken into bite-sized pieces.
2. Toss with 2 Tablespoons Harissa paste. Divide this Harissa Chicken among the four freezer-safe containers. (About 4 oz per container.)
3. Using a measuring cup, measure 1/2 cup cooked brown rice and add to the other side of the containers.
4. Divide the frozen broccoli evenly among the containers, filling the rest of each container all the way. (NOTE: you may have to chop some of the larger pieces of broccoli.)
5. Top each with a dollop of hummus (about 1-2 Tablespoons), cover, seal, and store in the freezer!

14. Easy Chicken Curry & Rice Meal Prep

Easy Chicken Curry & Rice Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 pounds chicken breast, cubed
• 1 tablespoon curry powder or paste
• 1 can (14 oz) coconut milk
• 1 cup diced tomatoes
• 1 cup mixed vegetables (carrots, peas, bell pepper)
• 2 cups cooked white or brown rice
• 1 tablespoon oil
• Salt and pepper to taste
• Optional: cilantro for garnish

Instructions

1. 1. Sauté chicken in oil in a large skillet until browned; remove and set aside.
2. 2. Add curry powder to the same pan and cook for 1 minute to wake the spices.
3. 3. Stir in coconut milk and diced tomatoes; simmer 5–7 minutes to develop flavor.
4. 4. Add vegetables and chicken back to the pan; simmer until everything is cooked through and sauce thickens.
5. 5. Serve over rice and garnish with cilantro if desired.

15. Teriyaki Chicken Meal Prep

Teriyaki Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 meal prep bowls’]

Efficiency meets taste with this teriyaki chicken meal prep. Flavorful, umami, and filling. It’s high protein and dairy-free.

Ingredients

• 2 tbsp olive oil
• 2 lbs chicken thighs (skinless, boneless (cut into 1-inch cubes))
• 1/2 cup soy sauce (low sodium)
• 2 tbsp rice vinegar
• 1 tbsp ginger (minced)
• 4 cloves garlic (minced)
• 2 tbsp brown sugar
• 4 tbsp honey
• 1 tsp sesame oil
• 1/2 cup water
• 4 tsp cornstarch
• Sesame seeds
• Green onions
• 1 cup white rice
• 1.5 cup water
• salt and black pepper (to taste)
• 2 small heads of broccoli

Instructions Teriyaki Chicken

1. Add olive oil to the frying pan and heat it to medium-high heat. Add chicken thighs and cook on both sides until it’s cooked. It will take around 10 minutes.
2. Combine all the teriyaki sauce ingredients in a bowl. Pour over the chicken and cook until it thickens, stirring throughout to coat the chicken with the sauce. It will take around 5-6 minutes.
3. Sprinkle the chicken with sesame seeds and green onion

Broccoli and Rice

1. While cooking the chicken, cook the rice according to the packaging instructions.
2. Fluff your rice once finished.
3. Fill a pot with water and bring it to a boil. Add a pinch of salt.
4. Now, wash the broccoli. Then, cut the broccoli into florets and slice them up so they boil up faster.
5. Add florets into the boiling water and cook for 3-4 minutes until they are tender. Remove and drain them before serving.

Assemble Meal Prep Containers

1. Divide the rice into the containers, do the same with broccoli and then chicken. Your meal prep bowls are ready! Keep in the fridge for 3-4 days, and enjoy! Eat it cold or heated up.

16. 20-Minute Chicken, Rice, & Broccoli

20 Minute Meal-Prep Chicken, Rice, and Broccoli is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘4’]

Quick and healthy meal prep chicken with rice and broccoli in just 20 minutes.

Ingredients

• 2 cups water
• 1 cup jasmine rice
• 3/4 teaspoon salt
• 4 (about 4-6 oz each) chicken breasts or thighs ( boneless, skinless )
• 1 teaspoon brown or granulated sugar
• 1/2 teaspoon paprika
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• Salt and pepper (to taste)
• 1 tablespoon olive oil
• 2-3 cups broccoli florets
• water for steaming

Instructions

1. To Cook the Rice:Bring the water to a boil in a medium saucepan. this Stir in the rice; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.
2. To Cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
3. Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
4. To steam broccoli: There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
5. To assemble: Cut the chicken into slices or small bite-size pieces. Use a 2/3 cup measuring cup to evenly spoon 2/3 cup of rice into each (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.

17. Honey Sesame Chicken Lunch Bowls

Honey Sesame Chicken Lunch Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• 3 tablespoons soy sauce
• 3 tablespoons honey
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch
• 2 tablespoons water
• 3 cups cooked jasmine rice
• 2 cups broccoli florets, steamed
• 1 tablespoon sesame seeds
• 2 green onions, sliced

Instructions

1. 1. Prepare the ingredients: chop the chicken, mince the garlic, and grate the ginger.
2. 2. In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, and the cornstarch slurry (2 tablespoons water) until smooth.
3. 3. Heat the olive oil in a large skillet over medium-high heat. Add the chicken, season with salt and pepper, and cook until browned and cooked through, about 6 to 8 minutes.
4. 4. Add the minced garlic and ginger; cook 30 seconds until fragrant.
5. 5. Pour in the glaze and simmer, stirring, until the sauce thickens, about 2 minutes.
6. 6. Stir in half of the green onions and the broccoli; heat through.
7. 7. Divide the jasmine rice among four bowls and top with the chicken and broccoli; drizzle with extra sauce as desired.
8. 8. Garnish with the remaining green onions and sesame seeds.

18. Maple Ginger Chicken Lunch Bowls

Maple Ginger Chicken Lunch Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1.5 lb boneless skinless chicken thighs, cut into bite-sized pieces
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1/4 cup pure maple syrup
• 3 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch
• 2 tablespoons water
• 3 cups cooked brown rice
• 2 cups roasted mixed vegetables
• Sesame seeds, for garnish
• Fresh parsley or cilantro, optional

Instructions

1. 1. In a small bowl, whisk maple syrup, soy sauce, rice vinegar, sesame oil, and the cornstarch slurry (2 tablespoons water) until smooth.
2. 2. Heat the olive oil in a large skillet over medium-high heat and add the chicken; cook until browned and fully cooked, about 6–8 minutes.
3. 3. Stir in the garlic and ginger; cook 30 seconds until fragrant.
4. 4. Pour in the maple glaze; simmer until thick and glossy, 2–3 minutes.
5. 5. Divide the cooked brown rice among bowls and top with chicken and roasted vegetables.
6. 6. Drizzle any remaining glaze over the bowls and garnish with sesame seeds.

19. Honey Garlic Chicken

Honey Garlic Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

Just in 25 minutes, you can make this one-pan dinner! Honey garlic chicken is sweet, flavorful, and nutritious. Perfect for meal prep!

Ingredients

• 4 chicken thighs (skinless and boneless)
• 1 tbsp cornflour
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp vegetable oil
• 1 tbsp butter (or olive oil if dairy-free)
• 4 cloves garlic (minced)
• 3 tbsp honey
• 1/3 cup chicken broth
• 1 tbsp soy sauce
• 2 tbsp green onion (chopped)
• 1 cup brown rice
• 6 cups water
• Pinch of salt

Instructions

1. Rinse brown rice. Then, boil the water in a large pot and add rice to it. Let it boil uncovered for 30 minutes until the rice is fully cooked. Drain excess water once finished, season with salt.
2. Meanwhile, mix cornflour, salt, and pepper together. Toss the chicken into cornflour until fully coated.
3. Now, make sure to heat up the vegetable oil in a skillet. Add in chicken thighs and cook for 4-5 minutes until golden brown. Then, just flip them and cook for another 2 minutes.
4. Afterward, add butter to the pan and garlic. Lower the heat.
5. Combine honey, chicken broth, and soy sauce. Now, add the sauce into the skillet and bring to a boil. Let it simmer for 4-5 minutes until the sauce thickens up and coats the chicken.
6. Divide rice into meal prep containers. Top with honey garlic chicken and season with green onion.

20. Korean Chicken

Korean Inspired Chicken Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 bowls’]

These Korean Inspired Chicken Meal Prep Bowls are a healthy make ahead lunch idea made up of chicken thighs, sesame coleslaw and jasmine rice!

Ingredients

• 8 boneless skinless chicken thighs
• 1/4 cup low-sodium soy sauce or tamari
• 2 tbsp honey
• 1 tbsp sesame oil
• 4 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tbsp sesame seeds
• 1 bag coleslaw mix
• 2 tbsp low sodium soy sauce
• 2 tbsp rice vinegar
• 1 tbsp honey
• 1 tbsp sesame oil
• 1 tsp powdered ginger
• 1 cup jasmine rice
• 1 1/4 cups water
• 1 tsp butter
• 1 pinch salt

Instructions

1. Preheat grill to high heat, or preheat oven to 425 F. In a large bowl, mix chicken marinade ingredients together. Add chicken thighs and marinate 10-15 minutes.
2. Meanwhile, cook jasmine rice according to package directions. Mix together ingredients for sesame slaw dressing, then set aside.
3. Add chicken to grill or frying pan. Cook on grill for 7 minutes, then flip and cook another 5 minutes depending on how large the thighs are. If using the oven method, bake on a parchment-lined baking sheet for 20 minutes or until chicken reaches 165 F in thickest part of thigh.
4. Add two chicken thighs to each meal prep bowl. Toss coleslaw with dressing then add slaw and rice to each bowl. Serve and enjoy – leftovers stay good in the fridge up to 4-5 days.

21. Crock Pot Teriyaki Chicken

Crock Pot Teriyaki Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT120M · Total: PT140M · Yield: [‘4’]

This easy crock pot teriyaki chicken with stir-fried veggies and white rice makes for a balanced healthy meal all week long. Meal prep this today!

Ingredients

• 1.5 lb. boneless (skinless chicken breast)
• 1 cup Homemade Teriyaki Sauce
• 2 tablespoons cornstarch.
• 1 large red bell pepper (chopped)
• 2 cups snow peas
• 3 cups broccoli (chopped)
• 1/2 small white onion
• 2 teaspoons minced garlic
• 2 tablespoons olive oil
• 2 teaspoons sesame seed oil
• salt and pepper (to taste)
• 1 cup long grain white rice
• 1 1/2 cups water

Instructions Crock Pot Teriyaki Chicken

1. Place chicken breasts into a slow cooker and add homemade teriyaki sauce on top (hold off on the corn starch).
2. Cover slow cooker and cook on high for about 2-3 hours or on low or 4-6 hours.
3. Once the chicken is fully cooked, remove chicken from the slow cooker (leaving the liquid in the slow cooker) and place onto a plate. Shred chicken with two forks and set aside
4. Turn your slow cooker to high and then sprinkle the corn starch into the sauce and whisk the sauce until the corn starch has dissolved.
5. Cover the slow cooker and let the sauce simmer on high in the slow cooker for about 10 minutes or until it thickens.*
6. Add shredded chicken back into the slow cooker and mix until everything is coated.

Vegetables

1. While chicken is cooking prepare vegetables by preheating the oven to 375ºF.
2. Place all vegetables onto a baking sheet and drizzle with olive oil and sesame seed oil and toss. Then, season with salt and pepper.
3. Next, place the baking sheet in the oven and bake for 10-15 minutes.

White Rice

1. Add water and rice to a medium-sized saucepan and bring to a boil over high heat.
2. Turn heat to low, cover, and let simmer until all the water has evaporated and rice is light and fluffy (about 15-20 minutes).
3. Remove from heat.

Chicken Teriyaki Bowl

1. Evenly distribute chicken, vegetables, and rice into 4-6 bowls and serve immediately or into meal prep containers for the week.

22. Greek Chicken Rice Bowls

Meal Prep Greek Chicken Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT30M · Total: PT60M · Yield: [‘4’, ‘4 servings’]

Bring the flavors of the Mediterranean to work with these Greek Chicken Meal Prep Rice Bowls – the perfect recipe to make ahead!

Ingredients

• 1 1/2 pounds boneless (skinless chicken breasts (2 large or 3 small))
• 2 tablespoons fresh lemon juice
• 2 tablespoons red wine vinegar
• 1 tablespoon extra virgin olive oil
• 3 cloves garlic (minced)
• 2 teaspoons dried oregano
• 1-1/4 cups quick cooking brown rice (such as Uncle Bens 10 min rice)
• 2 cups low sodium chicken broth
• 1 dry pint cherry or grape tomatoes
• 1 medium cucumber (peeled, seeded and cut into bite-sized pieces)
• 1 small orange bell pepper (cut into 1-inch pieces)
• 20 pitted Kalamata olives (sliced)
• 4 teaspoons extra virgin olive oil
• 1 medium lemon (quartered)
• 1/4 cup crumbled feta cheese

Instructions For the chicken:

1. Combine lemon juice, vinegar, olive oil, garlic and oregano in a small bowl.
2. Place the chicken breasts, 1 at a time, in a Ziploc bag. Pound with a mallet or rolling pin to an even thickness, about ½ inch thick, being careful not to puncture the bag.
3. Add marinade to the bag. Allow to marinate for at least 30 minutes or up to overnight in the refrigerator.
4. Bring the rice and broth to a boil. Reduce heat to simmer, cover and cook 10 to 12 minutes (or until rice is tender and broth is absorbed).
5. Meanwhile preheat a grill, grill pan or heavy skillet over medium heat. Spray with oil and add the chicken, discard the marinade.
6. Cook 5 to 6 minutes per side or until chicken is cooked through. Allow chicken to rest while you make the rest of the bowl.

To assemble bowls and eat immediately:

1. Slice the chicken breasts. Place 3/4 cup rice in each bowl, top with chicken, 1/4 of the tomatoes, cucumbers, pepper and olives.
2. Drizzle with 1 teaspoon oil, lemon juice from 1 wedge, 1 tablespoon feta cheese and a sprinkle of parsley.

For meal prep:

1. Slice the chicken breasts. In 4 meal containers, layer 3/4 cup rice and 1/4 of the chicken, in separate containers or baggies pack ¼ of the tomatoes, cucumbers, bell pepper, olives and feta.
2. When ready to eat, heat the chicken and rice, top with veggies, olives and cheese and drizzle with 1 teaspoon olive oil and lemon juice from 1 wedge.

23. Buffalo Chicken

Meal Prep Shredded Buffalo Chicken Rice Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT3M · Total: PT203M · Yield: [‘4’, ‘4 servings’]

These easy shredded buffalo chicken bowls with rice and roasted garlic cauliflower make for such a healthy and satisfying meal that you can make in advance and store for a quick and convenient meal. Serve it up as a bowl or take it on the go! The spicy shredded buffalo chicken is cooked in the crockpot and it’s so flavorful, you’ll want to eat it for lunch or dinner everyday! {Gluten-Free & Dairy-Free-Friendly}

Ingredients

• 1 pound skinless boneless chicken breasts
• 1 red pepper, (diced)
• 1/4 cup Frank’s buffalo sauce
• 1 tablespoon lime juice
• 2 tablespoons honey
• 2 tablespoons low-sodium chicken broth
• 1 teaspoon garlic powder
• 1 teaspoon chili powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup dry brown rice
• 1 1/4 cups low-sodium chicken broth
• Squeeze of lime juice
• 1 medium-sized head of cauliflower, (cut into florets (about 6 cups chopped))
• 3 tablespoons olive oil
• 3 garlic cloves, (minced)
• 1/2 teaspoon dried parsley
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• Drizzle of reserved buffalo sauce
• Sliced green onion
• Crumbled blue cheese ((or sub in feta or goat cheese if you’re not a fan of blue cheese))

Instructions

1. Start by placing the chicken breasts in your slow cooker along with the diced red pepper.
2. In a small bowl, mix together the ingredients for the buffalo sauce. Set aside a quarter of the sauce.
3. Pour the remaining sauce over the chicken breasts and flip the chicken until it’s coated in sauce.
4. Cook on high for 3-4 hours or on low for 6-8 hours. When it’s all finished cooking, shred the chicken using two forks.
5. Meanwhile, add the rice and chicken broth to a small sauce pan and bring to a boil. Cover and simmer on low heat until cooked (the time will depend on the type of brown rice that you use). Add a squeeze of lime juice to the cooked rice to incorporate more flavour.
6. For the roasted cauliflower, preheat the oven to 425 degrees F.
7. In a large bowl, place the cauliflower florets, olive oil, minced garlic, dried parsley, salt and pepper. Toss until ingredients are evenly distributed and cauliflower is coated lightly in oil.
8. Dump the cauliflower florets on the prepared baking sheet in a single layer.
9. Bake for 25-30 minutes, flipping halfway through. The cauliflower should be lightly golden on the edges.
10. Evenly divide the buffalo chicken, rice and roasted cauliflower between four containers or bowls. Top the chicken with a drizzle of the leftover buffalo sauce, some sliced green onion and crumble of blue cheese, if desired.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.