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Easy Weekly Meal Prep Chicken and Rice Bowls

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These Easy Weekly Meal Prep Chicken and Rice Bowls are a game-changer for busy weeks. Juicy chicken thighs, fluffy rice, and colorful vegetables come together in a simple, delicious meal that stays fresh for days.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken thighs
  • 1.5 cups (300g) long-grain white rice (basmati or jasmine)
  • 3 cups (710ml) low-sodium chicken broth
  • 3 tablespoons (45ml) olive oil
  • 4–5 garlic cloves, minced
  • 2 teaspoons smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano (preferably Mexican)
  • Salt and black pepper to taste
  • 1 tablespoon (15ml) honey
  • 1 large red bell pepper, diced
  • 1 medium yellow onion, diced
  • 1 cup (150g) frozen peas, thawed
  • 1 cup (150g) frozen corn, thawed
  • Juice of 1 lime
  • ¼ cup (15g) fresh cilantro, chopped (optional)

Instructions

  1. Pat the chicken thighs dry with paper towels. Season both sides generously with salt and pepper. In a small bowl, whisk together olive oil, minced garlic, smoked paprika, cumin, oregano, and honey. Pour over the chicken and toss to coat. Let it sit at room temperature for 15 minutes.
  2. Rinse the rice in a fine-mesh strainer under cold water until the water runs clear. In a medium saucepan, bring the chicken broth to a boil. Add the rinsed rice, stir once, and reduce heat to low. Cover with a tight-fitting lid and simmer for 15 minutes. Remove from heat and let it sit, covered, for another 5 minutes. Fluff with a fork.
  3. Heat a large skillet over medium-high heat. Add a drizzle of olive oil. Once the oil shimmers, add the marinated chicken thighs in a single layer (cook in batches if needed). Sear for 5-6 minutes on the first side until deep golden brown. Flip and cook for another 4-5 minutes until the internal temperature reaches 165°F (74°C). Transfer to a cutting board and let rest for 5 minutes.
  4. In the same skillet, add a little more oil if needed. Sauté the diced onion for 2-3 minutes until translucent. Add the diced bell pepper and cook for another 2 minutes. Stir in the thawed peas and corn, and cook for 1 minute to warm through. Season with a pinch of salt and pepper.
  5. Slice the rested chicken into bite-sized pieces. Divide the cooked rice evenly among meal prep containers. Top with the sautéed vegetables and sliced chicken. Sprinkle with cilantro if using. Squeeze a little fresh lime juice over each bowl before sealing.
  6. Let the bowls cool completely at room temperature before refrigerating. Once cool, cover with lids and refrigerate for up to 5 days.

Notes

Don’t skip rinsing the rice for fluffy grains. Use chicken thighs for moistness; breasts can be substituted but may be drier. Let chicken rest after cooking to retain juices. Layer rice at the bottom of containers to prevent sogginess. Add fresh elements like avocado or tomatoes after reheating. For best reheating, add a splash of water or broth and microwave covered.

Nutrition

Keywords: meal prep, chicken and rice bowls, easy lunch, healthy meal prep, chicken thighs, rice bowls, weekly meal prep

Find it online: https://gleefulfork.com/easy-weekly-meal-prep-chicken-and-rice-bowls/