High Protein Chicken And Rice Meal Prep

Name: High Protein Chicken And Rice Meal Prep
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 4 chicken breasts, boneless and skinless; 2 cups brown rice; 4 cups water or chicken broth; 2 tablespoons olive oil; 2 teaspoons garlic powder; 2 teaspoons paprika; Salt and pepper to taste; 1 cup broccoli florets (optional); 1 cup sliced bell peppers (optional)

Highlighted under: Light Wellness Dishes

I absolutely love meal prepping, and this High Protein Chicken and Rice recipe has become a staple in my kitchen. The combination of juicy, marinated chicken and perfectly cooked rice not only keeps me fueled throughout the week but also satisfies my taste buds. The ease of preparing this dish ahead of time allows me to enjoy healthy, homemade meals even on my busiest days. Plus, with minimal cleanup, it’s a win-win every time I make it!

Created by

Ella Townsend

Last updated on 2026-01-24T09:01:18.368Z

When I first crafted this High Protein Chicken and Rice meal prep recipe, I was on a quest to find something both satisfying and nutritious. By marinating the chicken in my favorite spices, I’ve found that it absorbs flavors beautifully, ensuring that each bite is deliciously seasoned. Pairing it with fluffy brown rice boosts the protein content significantly, making it ideal for muscle recovery after workouts.

As I experimented with the cooking times, I discovered that baking the chicken not only keeps it moist but also frees up time to prepare vegetables. Trust me, this method is a game-changer for meal preps, and your future self will thank you when it’s time to enjoy flavorful, wholesome meals on the go!

Why You Will Love This Recipe
High in protein, perfect for muscle recovery
Easy to customize with your favorite veggies
Great for meal prepping, saves time during the week

The Importance of Marinating

Marinating the chicken is a crucial step for infusing flavor and moisture into the meat. By using olive oil, garlic powder, and paprika, you ensure that each bite is packed with a savory punch. I recommend letting the chicken marinate for at least 30 minutes, but if you have time, letting it sit for a few hours or even overnight in the refrigerator can elevate the taste even further. Just remember to keep it covered to prevent any cross-contamination.

The marinade also acts as a protective barrier during baking. It helps to keep the chicken tender while preventing it from drying out in the heat of the oven. If you're looking to experiment, try adding a splash of soy sauce or lemon juice to the marinade for an added depth of flavor. This simple tweak can truly transform your meal prep experience.

Perfect Cooking Methods for Rice

Cooking brown rice can sometimes be tricky. Ensure you’re using the right ratio of water to rice; for most brown rice types, the 2:1 ratio works well. Bring your cooking liquid to a rolling boil before adding the rice. This initial high heat helps to kickstart the cooking process, which is essential for achieving fluffy grains. Once you've added the rice, immediately reduce the heat to low, cover with a tight-fitting lid, and avoid lifting it during the cooking time to maintain steam.

Check the rice towards the end of the cooking time; you'll know it’s done when the grains appear tender and the liquid is fully absorbed. If the rice feels too hard, add a splash more water and cover it for an additional few minutes. Remember, a quick fluff with a fork after cooking ensures even texture without clumping, making your meal prep dishes look more appealing.

Ingredients

Gather these ingredients to get started:

Ingredients

4 chicken breasts, boneless and skinless
2 cups brown rice
4 cups water or chicken broth
2 tablespoons olive oil
2 teaspoons garlic powder
2 teaspoons paprika
Salt and pepper to taste
1 cup broccoli florets (optional)
1 cup sliced bell peppers (optional)

Make sure to keep these ingredients handy for your next batch!

Instructions

Follow these steps for a successful meal prep:

Prepare the Chicken

Preheat your oven to 400°F (200°C). In a bowl, mix olive oil, garlic powder, paprika, salt, and pepper. Coat the chicken breasts with this mixture and place them on a baking sheet.

Cook the Rice

In a medium saucepan, bring 4 cups of water or chicken broth to a boil. Add the brown rice, reduce the heat to low, cover, and simmer for about 30 minutes, or until the rice is tender and water is absorbed.

Bake the Chicken

Bake the seasoned chicken breasts in the preheated oven for 25-30 minutes until they are fully cooked and juices run clear.

Prepare the Vegetables

While the chicken and rice are cooking, steam or sauté the broccoli and bell peppers until tender.

Assemble the Meal Prep

Once everything is cooked, divide the brown rice, chicken, and vegetables into meal prep containers. Let cool before sealing.

Your meal prep is ready to go!

Pro Tips

Feel free to swap out the vegetables for whatever you enjoy or have on hand. This recipe also works great with quinoa instead of rice for a different flavor profile.

Storage and Reheating Tips

This High Protein Chicken and Rice dish stores exceptionally well in the refrigerator for up to five days, making it perfect for meal prep enthusiasts. Before sealing your containers, ensure that everything has cooled to room temperature to prevent condensation, which can lead to soggy rice. I recommend using airtight glass containers, as they help maintain the dish's quality.

When you're ready to eat, reheating is simple. You can microwave the portions for about 2-3 minutes until heated through, stirring halfway to ensure even warming. If you prefer a slightly crispy texture, consider reheating the chicken in a skillet over medium heat for a few minutes until just warmed, retaining some of that delicious juiciness.

Customizing Your Meal Prep

One of the best aspects of this recipe is its versatility. Feel free to swap in other vegetables you enjoy or have on hand. Zucchini, carrots, or snap peas work wonderfully and add different textures and flavors. You can even use frozen veggies; just toss them in during the last few minutes of cooking to preserve their bite and nutrition.

Additionally, for those seeking a different flavor profile, experiment with various spices and herbs. Adding a pinch of cumin or curry powder to your rice can create a whole new dish vibe. If you’re looking for a low-carb option, substituting cauliflower rice instead of brown rice provides a great alternative while still delivering a satisfying meal.

Questions About Recipes

→ Can I freeze this meal prep?

Yes, you can freeze the chicken and rice for up to three months. Just make sure to store them in airtight containers.

→ How long will leftovers last in the fridge?

Stored in airtight containers, the meal prep will last for up to 4 days in the refrigerator.

→ Can I use different types of chicken?

Absolutely! You can use thighs, drumsticks, or even rotisserie chicken for a quicker option.

→ What can I add for extra flavor?

Try adding fresh herbs like parsley or cilantro before serving, or a splash of hot sauce for some heat!