Chicken and Rice Meal Prep Bowls Recipe

Name: Chicken and Rice Meal Prep Bowls Recipe
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 1/2 lb boneless, skinless chicken breasts; 1 1/2 cups long-grain white rice, uncooked; 4 cups broccoli florets; 2 tbsp olive oil; 3 tbsp soy sauce; 2 tbsp honey; 3 cloves garlic, minced; 1 tbsp cornstarch; 1 tbsp sesame seeds; 1/2 tsp salt; 1/4 tsp black pepper

Four glass meal prep containers each holding sliced honey-garlic chicken, white rice, and steamed broccoli florets, with a small container of sauce on the side. — Photo by IARA MELO on Pexels

Searing the chicken in a hot pan before finishing it in a sticky honey-garlic glaze keeps the meat from drying out over four days of reheating, and cooking the rice slightly firm keeps it from turning gummy once it's chilled and reheated in the microwave.

Prep: 20 min
Cook: 25 min
Total: 45 min
Servings: 4

Ingredients

Servings4

Dietary goal:

1 1/2 lb boneless, skinless chicken breasts
1 1/2 cups long-grain white rice, uncooked
4 cups broccoli florets
2 tbsp olive oil
3 tbsp soy sauce
2 tbsp honey
3 cloves garlic, minced
1 tbsp cornstarch
1 tbsp sesame seeds
1/2 tsp salt
1/4 tsp black pepper

Nutrition per serving

Calories: 691
Protein: 61g
Carbs: 75g
Fat: 15g

Based on the recipe as written, one serving. Recalculates if you swap an ingredient above. An estimate only, exact values depend on the specific ingredients used.

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Instructions

1Cook the rice according to package directions, using slightly less water than usual so the grains stay firm and separate rather than sticky.
2While the rice cooks, pat the chicken breasts dry and cut them into 1-inch cubes. Season with the salt and pepper.
3Heat the olive oil in a large skillet over medium-high heat. Add the chicken in a single layer and sear for 4-5 minutes per side, without moving it, until deeply browned.
4Meanwhile, steam the broccoli florets for 4-5 minutes, until bright green and just tender when pierced with a fork.
5In a small bowl, whisk together the soy sauce, honey, garlic, and cornstarch until the cornstarch has fully dissolved.
6Once the chicken is cooked through and no longer pink in the center, pour the sauce mixture over it. Cook for 1-2 minutes, stirring constantly, until the sauce thickens and coats each piece.
7Let the chicken, rice, and broccoli cool for about 10 minutes at room temperature before packing.
8Divide the rice, chicken, and broccoli evenly among four meal prep containers. Sprinkle with sesame seeds.
9Seal the containers and refrigerate, or freeze any portions you won't eat within four days.

How to Start Meal Prepping

Tips & variations

Swap the rice for cooked quinoa or cauliflower rice to lower the carb count without changing the method.
Broccoli can be replaced with any quick-steaming vegetable, green beans, snap peas, and bell pepper strips all work in the same 4-5 minute window.
Double the sauce if packing the bowls with extra rice, since rice absorbs a surprising amount of the glaze by day two.
For a spicier version, whisk a teaspoon of sriracha or chili garlic sauce into the honey-soy mixture.

Storage & reheating

Refrigerate sealed containers for up to 4 days. To freeze, portion into freezer-safe containers and freeze for up to 3 months; thaw overnight in the refrigerator before reheating. Reheat from chilled in the microwave for 1.5-2 minutes, stirring the rice halfway through so it heats evenly.

Tips from the Tulo kitchen

Cooking the rice with slightly less liquid than the package calls for keeps it from clumping into a solid block once it's been chilled and reheated.
Portioning the sauce over the chicken only, rather than pouring it over the whole bowl, keeps the rice from turning mushy while it sits in the fridge.

FAQ

How long do these meal prep bowls last in the fridge?

Up to 4 days when stored in sealed, airtight containers. The chicken and sauce hold up better than the broccoli, which softens slightly by day 3 or 4 but is still fine to eat.

Can I use chicken thighs instead of breasts?

Yes. Boneless, skinless thighs stay juicier over multiple reheats and cook in about the same amount of time, though they'll take slightly longer to reach an internal temperature of 165°F.

Can I freeze these bowls?

Yes, though the broccoli's texture softens noticeably after freezing and thawing. For better texture, freeze the chicken and rice and add fresh-steamed broccoli when reheating.

Should I reheat with the lid on or off?

Vent the lid slightly or leave it cracked open in the microwave. A fully sealed lid traps steam and can make the rice gluey.