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Easy Meal Prep Chicken and Rice Bowls: 5 Perfect Lunches

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These easy meal prep chicken and rice bowls are the result of obsessive testing to create the perfect lunch that stays delicious all week. With juicy roasted chicken, fluffy rice, caramelized vegetables, and a bright lime-cilantro dressing, this recipe solves all the common meal prep problems.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breasts (about 2–3 large breasts)
  • 1/4 cup low-sodium soy sauce
  • 2 tablespoons honey
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil (toasted, optional)
  • 1/2 teaspoon black pepper
  • 2 cups long-grain white rice (jasmine or basmati)
  • 2 1/2 cups water or low-sodium chicken broth
  • 1 tablespoon butter or olive oil
  • 1/2 teaspoon salt
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 cup shredded carrots
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1/4 cup olive oil (for dressing)
  • Juice of 2 limes (about 3 tablespoons)
  • 1/4 cup fresh cilantro, chopped
  • 1 clove garlic, minced (for dressing)
  • 1/2 teaspoon honey or agave (for dressing)
  • Salt and pepper to taste (for dressing)

Instructions

  1. Marinate the chicken: In a medium bowl, whisk together soy sauce, honey, minced garlic, grated ginger, olive oil, sesame oil, and black pepper. Place chicken breasts in a shallow dish or zip-top bag, pour marinade over, and turn to coat. Let sit at room temperature for at least 15 minutes (or refrigerate up to 2 hours, then bring to room temperature 15 minutes before cooking).
  2. Cook the rice: Rinse rice in a fine-mesh strainer until water runs clear. In a medium saucepan, combine rinsed rice, water or broth, butter, and salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  3. Prep and roast chicken and vegetables: Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper. Remove chicken from marinade, letting excess drip off, and place on one side of the pan. In a separate bowl, toss broccoli, bell pepper, and carrots with olive oil, salt, and pepper. Spread vegetables on the other side of the pan. Roast for 20-25 minutes, flipping chicken and stirring vegetables halfway through, until chicken reaches 165°F (74°C) and vegetables are tender with crisp…
  4. Make the dressing: In a small bowl or jar, whisk together olive oil, lime juice, chopped cilantro, minced garlic, honey, and a pinch of salt and pepper. Taste and adjust as needed.
  5. Assemble the bowls: Let chicken rest for 5 minutes, then slice against the grain into strips or cubes. Divide rice evenly among 5 meal prep containers. Top each with sliced chicken and roasted vegetables. Drizzle 1-2 tablespoons of dressing over each bowl. Seal containers and refrigerate.

Notes

For best results, slightly undercook the rice by about 2 minutes to prevent mushiness by day four. The flavors actually improve after a day or two. Store dressing separately and add fresh each day to keep vegetables crisp. Chicken can be swapped for thighs, tofu, or chickpeas. Rice can be replaced with cauliflower rice for a low-carb option. To freeze, leave out dressing and freeze rice, chicken, and vegetables together for up to 3 months.

Nutrition

Keywords: meal prep, chicken and rice bowls, healthy lunch, easy meal prep, chicken bowls, rice bowls, work lunch, meal prep recipes

Find it online: https://lunafeast.com/easy-meal-prep-chicken-and-rice-bowls-5-perfect-lunches/