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Healthy High-Protein Chicken Rice Bowl Recipe Easy Roasted Veggie Meal

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A balanced and nutritious chicken and roasted vegetable rice bowl packed with protein and flavor, perfect for quick meals or meal prep.

Ingredients

Scale
  • 1 pound boneless, skinless chicken breasts
  • 2 tablespoons olive oil (for chicken)
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • Salt and freshly ground black pepper to taste
  • 1 tablespoon fresh lemon juice
  • 2 cups broccoli florets
  • 1 medium red bell pepper, sliced
  • 2 medium carrots, peeled and chopped
  • 1 small red onion, cut into wedges
  • 2 tablespoons olive oil (for vegetables)
  • 1 teaspoon dried thyme or Italian seasoning
  • Salt and pepper to taste
  • 1 cup brown rice or jasmine rice (uncooked)
  • 2 cups water or low-sodium chicken broth
  • Optional toppings: chopped fresh parsley or cilantro, avocado slices, crushed red pepper flakes

Instructions

  1. Marinate the chicken: In a mixing bowl, combine 2 tablespoons olive oil, garlic powder, smoked paprika, salt, pepper, and lemon juice. Add chicken breasts and toss to coat evenly. Cover and marinate for at least 15 minutes or up to 2 hours in the fridge.
  2. Preheat oven to 425°F (220°C). Spread broccoli, bell pepper, carrots, and red onion on a large rimmed baking sheet. Drizzle with 2 tablespoons olive oil, sprinkle with thyme or Italian seasoning, salt, and pepper. Toss to coat evenly and arrange in a single layer.
  3. Roast vegetables for 20-25 minutes, stirring halfway through, until tender with caramelized edges.
  4. While veggies roast, rinse rice under cold water until clear. In a medium saucepan, combine rice and 2 cups water or broth. Bring to a boil, reduce heat to low, cover, and simmer for 15-18 minutes (brown rice may take up to 40 minutes). Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
  5. Heat a non-stick skillet over medium heat. Cook marinated chicken breasts for 5-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for a few minutes, then slice thinly against the grain.
  6. Assemble bowls by dividing rice, topping with sliced chicken and roasted vegetables. Garnish with parsley or cilantro, avocado slices, and crushed red pepper flakes if desired.
  7. Serve immediately warm or pack into containers for meal prep.

Notes

Marinate chicken for at least 15 minutes for flavor; overnight is best. Spread veggies in a single layer to avoid steaming. Rest chicken after cooking to keep it juicy. Rinse rice to remove excess starch. Use broth for more flavor. Adjust cooking times if using chicken thighs or different grains.

Nutrition

Keywords: high-protein, chicken rice bowl, roasted vegetables, healthy meal, easy dinner, meal prep, nutritious, quick recipe

Find it online: https://twirltaste.com/healthy-high-protein-chicken-rice-bowl-recipe-easy-roasted-veggie-meal/