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Easy Weekly Meal Prep Chicken and Rice Bowls (Best Make-Ahead Dinner)

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These easy weekly meal prep chicken and rice bowls are perfect for busy weeks. With juicy chicken, fluffy rice, and roasted veggies, they’re a delicious and healthy make-ahead dinner that stays fresh for days.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 1 cup (200g) long-grain white rice (basmati or jasmine)
  • 2 cups (480ml) low-sodium chicken broth
  • 2 tablespoons olive oil, divided
  • 2 medium bell peppers (any color), chopped into uniform pieces
  • 2 cups (200g) broccoli florets
  • 4 cloves garlic, minced
  • 3 tablespoons low-sodium soy sauce (or tamari/coconut aminos for gluten-free)
  • 2 tablespoons honey (or maple syrup)
  • 1 tablespoon rice vinegar (or apple cider vinegar)
  • 1 teaspoon sesame oil
  • ½ teaspoon red pepper flakes (optional)
  • Salt and black pepper to taste
  • 3–4 green onions, sliced
  • 1 tablespoon toasted sesame seeds

Instructions

  1. Marinate the Chicken: In a medium bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, half the minced garlic, and red pepper flakes (if using). Place chicken breasts in a zip-top bag or shallow dish, pour marinade over, seal, and refrigerate for at least 15 minutes (up to 4 hours).
  2. Cook the Rice: Rinse rice in a fine-mesh strainer under cold water until water runs clear. In a medium saucepan, combine rinsed rice and chicken broth. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15-18 minutes until liquid is absorbed. Remove from heat, let sit covered for 5 minutes, then fluff with a fork.
  3. Sear the Chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Remove chicken from marinade (discard leftover marinade), pat dry, and season with salt and pepper. Cook for 5-7 minutes per side until golden brown and internal temperature reaches 165°F (74°C). Transfer to a cutting board and let rest for 5 minutes before slicing against the grain into ½-inch thick strips.
  4. Roast the Veggies: In the same skillet, add remaining 1 tablespoon olive oil. Add broccoli florets and bell peppers. Sauté over medium-high heat for 5-7 minutes, stirring occasionally, until tender-crisp with some charred edges. Add remaining minced garlic in the last minute, stirring constantly. Season with a pinch of salt.
  5. Assemble the Bowls: Divide fluffy rice evenly among meal prep containers. Top with sliced chicken and roasted vegetables. Garnish with sliced green onions and toasted sesame seeds.

Notes

For best results, rinse rice thoroughly to prevent gumminess. Let chicken rest before slicing to keep it juicy. To reheat, microwave with a damp paper towel over the bowl for 2-3 minutes, or reheat chicken and veggies in a skillet. Bowls stay fresh in the fridge for up to 4 days. Do not freeze assembled bowls; freeze cooked chicken separately for up to 3 months.

Nutrition

Keywords: meal prep, chicken and rice bowls, make-ahead dinner, healthy meal prep, easy dinner, chicken bowls, rice bowls, weekly meal prep

Find it online: https://twirltaste.com/easy-weekly-meal-prep-chicken-and-rice-bowls-best-make-ahead-dinner/