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Easy Weekly Meal Prep Chicken and Rice Bowls for Busy Days

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These Easy Weekly Meal Prep Chicken and Rice Bowls are a simple, forgiving, and delicious solution for busy weeks. Roasted chicken, fluffy rice, and roasted veggies come together in a balanced, satisfying meal that keeps you fueled all week long.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 2 tbsp (30ml) olive oil, divided
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 medium yellow onion, sliced
  • 4 garlic cloves, smashed
  • 1 cup (200g) long-grain white rice (basmati or jasmine)
  • 1 ½ cups (355ml) low-sodium chicken broth
  • 2 tbsp pan drippings (from roasted chicken)
  • 2 cups (150g) broccoli florets
  • 1 cup (150g) cherry tomatoes, halved
  • ¼ cup chopped fresh parsley or cilantro
  • Lemon wedges for serving

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Slice onion, smash garlic, cut broccoli into small florets, and halve cherry tomatoes.
  2. Pat chicken breasts dry with paper towel. In a small bowl, mix garlic powder, onion powder, smoked paprika, salt, and pepper. Drizzle chicken with 1 tablespoon olive oil, then rub spice mixture all over.
  3. Scatter sliced onion and smashed garlic on prepared baking sheet. Place seasoned chicken on top. Roast for 20-25 minutes, until internal temperature reaches 165°F (74°C). Let rest on baking sheet for 5 minutes.
  4. While chicken rests, increase oven to 425°F (220°C). On a separate baking sheet, toss broccoli and cherry tomatoes with remaining 1 tablespoon olive oil, a pinch of salt, and a pinch of pepper. Roast for 15-20 minutes, until tender and slightly charred.
  5. Remove chicken from baking sheet and set aside. Pour chicken broth onto hot baking sheet and scrape up browned bits (deglaze). Transfer this liquid to a saucepan. Add rice and bring to a boil. Reduce heat to low, cover, and simmer for 15-18 minutes, until liquid is absorbed and rice is tender. Fluff with fork.
  6. Once chicken is cool enough to handle, slice into bite-sized pieces against the grain.
  7. Divide rice evenly among 5 meal prep containers. Top with sliced chicken, roasted broccoli, and burst tomatoes. Sprinkle with fresh parsley or cilantro and add a lemon wedge to each container.

Notes

For best results, use a meat thermometer to avoid overcooking chicken. Let everything cool completely before assembling and storing. Add a splash of water or broth before reheating to keep rice moist. Bowls can be stored in the refrigerator for up to 4 days. Do not freeze assembled bowls.

Nutrition

Keywords: meal prep, chicken and rice bowls, easy meal prep, healthy meal prep, chicken bowls, rice bowls, busy week meals

Find it online: https://lirafood.com/easy-weekly-meal-prep-chicken-and-rice-bowls-for-busy-days/