High Protein Chicken And Rice Meal Prep

Name: High Protein Chicken And Rice Meal Prep
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 4 boneless, skinless chicken breasts; 2 tablespoons olive oil; 3 cloves garlic, minced; 1 teaspoon paprika; Salt and pepper to taste; 2 cups brown rice; 4 cups chicken broth; 1 cup mixed vegetables (peas, carrots, bell peppers)

Highlighted under: Light & Fresh Table

I love meal prepping, especially when I can whip up something that's both nutritious and delicious. This High Protein Chicken And Rice Meal Prep has become a go-to in my weekly routine. The combination of tender chicken, wholesome rice, and vibrant vegetables not only fills me up but also fuels my day. Plus, it's remarkably easy to make in larger batches, ensuring I have healthy meals ready when life gets hectic. If you're looking for a satisfying meal prep option, this recipe is perfect for you!

Created by

Adele Summers

Last updated on 2026-01-24T10:46:18.380Z

When I first tried making meal prep more interesting, I experimented with marinating the chicken in different spices. It turns out that letting the chicken soak in a mix of garlic, paprika, and lemon juice not only adds fantastic flavor but also tenderizes the meat beautifully. Now, I can’t imagine making this dish without that step!

Also, I discovered that using brown rice instead of white not only increases the fiber content but gives the dish a lovely nutty flavor. It’s a simple swap that makes a big difference in both nutrition and taste!

        Why You Will Love This Recipe
        Packed with protein to keep you full and energized
Versatile and customizable with your favorite veggies
Perfect for an easy weeknight dinner or meal prep

      

Meal Prep Mastery

Meal prepping can simplify your week, making each day less stressful. One effective strategy is to batch-cook your chicken and rice on the same day, allowing you to portion it out for easy lunches or dinners. Store your meals in airtight containers in the fridge for up to four days or freeze for longer storage. When you're ready to eat, simply reheat in the microwave for about 2-3 minutes. This quick approach ensures a nutritious meal is always on hand, perfect for those busy days.

When preparing your meals, consider using glass containers for storage. Not only are they microwave-safe, but they also allow you to see the contents easily and reduce plastic waste. You can layer the rice, veggies, and chicken for a visually appealing meal prep that keeps your food fresh. Plus, separating the elements can help in reheating, so everything warms evenly without overcooking the chicken.

Vegetable Variations

One of the best aspects of the High Protein Chicken and Rice Meal Prep is its versatility. While this recipe uses a classic mix of peas, carrots, and bell peppers, you can easily swap these out depending on what you have on hand or your personal preferences. Broccoli, zucchini, or even spinach can make great additions, providing different flavors and textures. Just remember that denser vegetables, like broccoli, may require slightly longer cooking times, while softer options, like spinach, can be added in the last few minutes of steaming.

If you're looking to elevate the flavor of the mixed vegetables, consider sautéing them in a little olive oil, salt, and pepper after steaming. This enhances their natural sweetness and adds a nice caramelization. Stir-frying for just 3-5 minutes can help them retain a crisp texture while infusing them with flavor, making every bite more enjoyable.

Ingredients

For the Chicken

4 boneless, skinless chicken breasts
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon paprika
Salt and pepper to taste

For the Rice

2 cups brown rice
4 cups chicken broth
1 cup mixed vegetables (peas, carrots, bell peppers)

Preparation Instructions

Instructions

Steps

Marinate the Chicken

In a bowl, mix olive oil, minced garlic, paprika, salt, and pepper. Add chicken breasts and let marinate for at least 15 minutes.

Cook the Rice

In a pot, combine brown rice and chicken broth. Bring to a boil, then reduce heat and cover. Cook for about 30 minutes until rice is tender.

Cook the Chicken

While the rice is cooking, heat a skillet over medium heat. Add the marinated chicken and cook for about 6-7 minutes on each side until fully cooked.

Prepare the Vegetables

In the last few minutes of cooking the rice, add mixed vegetables to the pot to steam them. Once everything is cooked, fluff the rice and mix in the vegetables.

Combine and Serve

Slice the chicken and serve it over the rice and veggies. Store leftovers in meal prep containers.

Tips and Serving Suggestions

Pro Tips

Feel free to swap the chicken for turkey or tofu for a different protein option. The dish can be easily reheated in the microwave for quick lunches throughout the week.

Troubleshooting the Rice

Cooking rice can sometimes be tricky, and timing is crucial for achieving perfectly fluffy grains. If your rice is too moist or mushy, it may be due to using too much liquid or not allowing it to steam long enough. Ensure that every cup of rice uses the appropriate amount of broth for your pot size. If you find yourself with leftover broth, use it for a soup base or to cook other grains, preventing waste.

On the flip side, if your rice is undercooked, try adding a little more broth or water to the pot and continuing to simmer it, covered, for an additional 5-10 minutes. This method allows the rice to absorb moisture without becoming overcooked.

Transforming Leftovers

Don't let leftovers go to waste! One way to remix your High Protein Chicken and Rice Meal Prep is to turn it into a hearty soup. Simply add chicken broth, a few herbs, and your leftover chicken and rice to a pot. Heat until warmed through, adding any additional seasoning to taste. This way, you can enjoy a comforting bowl of soup without much extra effort.

Another fun idea is to turn this dish into a chicken and rice casserole. Mix the chicken, rice, and veggies with a little cheese and bake at 350°F (175°C) for about 20 minutes, or until bubbly and golden on top. This variation offers a cozy twist while keeping the nutritional profile intact!

Questions About Recipes

→ Can I use white rice instead of brown rice?

Yes, but the cooking time will vary. White rice typically cooks in about 18 minutes.

→ How long can I store this meal prep in the fridge?

It lasts up to 4 days in the refrigerator. Just make sure it's in an airtight container.

→ Can I freeze the meal prep?

Absolutely! You can freeze the chicken and rice in portions for up to 3 months.

→ What other vegetables can I add?

Feel free to add any vegetables you enjoy, such as broccoli, zucchini, or spinach.