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Easy High Protein Chicken and Broccoli Rice Bowl Meal Prep Recipe for Quick Healthy Lunches

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A quick and easy high protein chicken and broccoli rice bowl perfect for meal prep and healthy lunches. This recipe balances protein-packed chicken, fiber-rich broccoli, and fluffy rice with savory garlic and soy sauce flavors.

Ingredients

Scale
  • 1 pound (450g) skinless, boneless chicken breasts
  • 3 cups (300g) fresh broccoli florets
  • 1 ½ cups (280g) uncooked white jasmine or basmati rice
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, finely grated
  • 3 tablespoons low-sodium soy sauce
  • 1 teaspoon sesame oil
  • 2 tablespoons olive oil or avocado oil
  • 2 stalks green onions, sliced thin
  • Pinch of red pepper flakes (optional)
  • Salt and black pepper to taste

Instructions

  1. Rinse 1 ½ cups (280g) of rice under cold water until the water runs clear. Combine with 3 cups (720ml) water in a medium saucepan, bring to a boil, then cover and reduce heat to low. Simmer for 15 minutes (or about 40 minutes for brown rice). Remove from heat and let it sit covered for 10 minutes before fluffing with a fork.
  2. While the rice cooks, trim and cut broccoli into medium florets (about 3 cups/300g). Steam them in a steamer basket over boiling water for 4-5 minutes until bright green and just tender but still crisp.
  3. Pat dry 1 pound (450g) of chicken breasts and slice into bite-sized strips or cubes. Season lightly with salt and black pepper.
  4. Heat 2 tablespoons of olive or avocado oil in a large non-stick skillet over medium-high heat. Add chicken pieces in a single layer—don’t crowd the pan! Cook for 4-5 minutes per side until golden brown and cooked through (internal temp 165°F / 74°C). Transfer to a plate and cover to keep warm.
  5. In the same pan, add 1 teaspoon sesame oil, minced garlic (3 cloves), and grated ginger (1 tablespoon). Stir for about 30 seconds until fragrant.
  6. Pour in 3 tablespoons low-sodium soy sauce, stirring to combine with garlic and ginger. Let it simmer gently for a minute to meld the flavors.
  7. Return the cooked chicken to the pan, toss to coat in the sauce. Add steamed broccoli and gently mix to heat through for another 1-2 minutes.
  8. Divide the cooked rice into 4 meal prep containers or bowls. Spoon the chicken and broccoli mixture evenly over the rice. Garnish with sliced green onions and a pinch of red pepper flakes if using.

Notes

Let the chicken rest a couple of minutes after cooking to keep it juicy. Avoid stirring the rice too much while cooking to keep it fluffy. Steam broccoli just until bright green and crisp to avoid overcooking. Use low-sodium soy sauce to keep sodium moderate. For reheating, add a splash of water or broth and reheat gently on stove or microwave covered.

Nutrition

Keywords: chicken rice bowl, high protein meal prep, broccoli rice bowl, healthy lunch, quick dinner, meal prep recipe

Find it online: https://flurpchef.com/easy-high-protein-chicken-and-broccoli-rice-bowl-meal-prep-recipe-for-quick-healthy-lunches/