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Easy Flavor-Packed Chicken Meal Prep Bowls Perfect for Your Week

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These easy flavor-packed chicken meal prep bowls combine juicy chicken, seasoned rice, fresh veggies, and a tangy sauce for a wholesome, convenient meal prep option that stays fresh all week.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts or thighs
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder (optional)
  • Salt and freshly ground black pepper to taste
  • Juice of 1 lemon
  • 2 cups long-grain white rice or brown rice
  • 1 cup cherry tomatoes, halved
  • 1 medium cucumber, diced
  • 1 cup shredded carrots
  • 1/2 cup chopped fresh parsley or cilantro
  • 1/2 cup plain Greek yogurt or dairy-free alternative (optional)
  • 1 tablespoon tahini or olive oil (optional)
  • 1 teaspoon garlic powder or 1 small garlic clove, minced (optional)
  • Salt, pepper, and lemon juice to taste (for sauce)

Instructions

  1. In a large bowl, combine olive oil, minced garlic, smoked paprika, cumin, chili powder (if using), salt, pepper, and lemon juice. Add chicken and toss to coat evenly. Marinate for at least 20 minutes or up to 2 hours in the fridge.
  2. Rinse rice under cold water until water runs clear. Add rice, 4 cups water, and a pinch of salt to a medium saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15-20 minutes for white rice or 40-45 minutes for brown rice until tender and water is absorbed. Fluff with a fork and set aside.
  3. Heat a large skillet over medium-high heat. Add marinated chicken and cook 5-6 minutes per side until golden brown and cooked through (internal temperature 165°F). Cook in batches if needed. Remove chicken and let rest for 5 minutes, then slice into strips or cubes.
  4. While chicken cooks, halve cherry tomatoes, dice cucumber, shred carrots, and chop parsley or cilantro. Toss together in a bowl.
  5. In a small bowl, whisk together Greek yogurt, tahini or olive oil, garlic powder or minced garlic, salt, pepper, and lemon juice. Adjust seasoning to taste.
  6. Divide cooked rice evenly among meal prep containers. Layer chicken on top, add veggie mix, and drizzle or pack sauce on the side.
  7. Seal containers and refrigerate. Keep for up to 4 days. Reheat gently in microwave or enjoy cold with sauce.

Notes

Pat chicken dry before marinating for better seasoning adherence. Rest chicken 5 minutes after cooking to keep it juicy. Rinse rice to remove excess starch for fluffier texture. Keep sauce separate until serving to maintain veggie crispness. Can use air fryer for chicken searing as a time saver.

Nutrition

Keywords: chicken meal prep, easy chicken recipe, healthy lunch, meal prep bowls, chicken and rice, quick dinner, healthy meal prep

Find it online: https://leilameals.com/easy-flavor-packed-chicken-meal-prep-bowls-perfect-for-your-week/