If you’re new to meal prepping, these Easy Chicken & Rice Meal Prep Bowls are a great place to start. They use simple ingredients, easy cooking steps, and balanced portions that are convenient for lunches or quick dinners throughout the week.
Tender seasoned chicken, fluffy rice, colorful vegetables, and a simple garlic yogurt sauce come together in easy meal prep containers. Prepare several portions at once, refrigerate them, and enjoy a homemade meal without cooking from scratch every day.
Ingredients
For the Chicken
- 1½ lb boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp Italian seasoning
- ½ tsp salt
- ¼ tsp black pepper
For the Rice
- 2 cups cooked white or brown rice
- 1 tbsp butter
- ¼ tsp salt
For the Vegetables
- 2 cups broccoli florets
- 1 cup sliced carrots
- 1 red bell pepper, sliced
- 1 tbsp olive oil
- ¼ tsp salt
- ¼ tsp black pepper
For the Garlic Yogurt Sauce
- ½ cup plain Greek yogurt
- 1 garlic clove, finely minced
- 1 tbsp lemon juice
- 1 tsp olive oil
- ¼ tsp salt
- 1 tbsp chopped fresh parsley
How to Make Chicken & Rice Meal Prep Bowls
1. Prepare the Chicken
Pat the chicken breasts dry with paper towels.
Mix paprika, garlic powder, onion powder, Italian seasoning, salt, and black pepper in a small bowl. Rub the seasoning evenly over the chicken.
2. Cook the Chicken
Heat olive oil in a large skillet over medium heat.
Add the chicken and cook for about 5 to 7 minutes per side, depending on thickness, until fully cooked.
Let the chicken rest for a few minutes before slicing it into bite-size pieces.
3. Prepare the Rice
Cook the rice according to the package directions.
Once cooked, fluff with a fork and stir in butter and a small amount of salt.
4. Cook the Vegetables
Heat olive oil in a skillet over medium-high heat.
Add broccoli, carrots, and bell pepper. Season with salt and black pepper.
Cook for about 6 to 8 minutes, stirring occasionally, until the vegetables are tender while still slightly crisp.
5. Make the Sauce
Add Greek yogurt, minced garlic, lemon juice, olive oil, salt, and parsley to a small bowl.
Stir until smooth and creamy.
6. Assemble the Meal Prep Bowls
Divide the cooked rice between 4 meal prep containers.
Add sliced chicken and cooked vegetables to each container.
Place a small portion of garlic yogurt sauce in a separate small container or sauce cup.
Allow the food to cool slightly before sealing the containers.
Meal Prep Tips for Beginners
Keep the First Recipes Simple
Start with familiar ingredients and easy cooking methods. Chicken, rice, and vegetables are simple building blocks for many meal prep combinations.
Prepare Multiple Portions
Cooking several portions at once saves time during the week and makes it easier to have homemade meals ready.
Use Separate Sauce Containers
Keeping sauces separate helps prevent the rice and vegetables from becoming soggy.
Change the Seasonings
Use different seasonings throughout the week to give the same basic ingredients a different flavor.
Try taco seasoning, lemon pepper, Cajun seasoning, or Italian herbs.
Easy Variations
Mexican Chicken Bowls
Replace the seasonings with chili powder, cumin, and paprika. Add black beans, corn, salsa, and avocado.
Teriyaki Chicken Bowls
Use teriyaki sauce with the chicken and add steamed broccoli and carrots over rice.
Mediterranean Chicken Bowls
Add cucumber, tomatoes, olives, feta cheese, and a lemon herb dressing.
High-Protein Meal Prep Bowls
Add extra chicken and Greek yogurt sauce for a protein-focused option.
How to Store Meal Prep Bowls
Store the prepared containers in the refrigerator for up to 4 days.
Keep the sauce separate until serving for the best texture.
Reheat the chicken, rice, and vegetables thoroughly before eating. Add the cold sauce after reheating.
Recipe Summary
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: About 40 minutes
Servings: 4 meal prep bowls
Category: Meal Prep
Cuisine: American
Final Thoughts
These Easy Chicken & Rice Meal Prep Bowls are a simple introduction to meal prepping. With tender seasoned chicken, rice, colorful vegetables, and creamy garlic yogurt sauce, each container provides a convenient homemade meal for the week.
Prepare your bowls on the weekend, store them in the refrigerator, and make weekday lunches much easier.
