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: 2 cups cooked brown rice; 1 pound boneless, skinless chicken breasts; 2 cups mixed vegetables (broccoli, bell peppers, carrots); 1 tablespoon olive oil; 2 tablespoons soy sauce; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste

Highlighted under: Wholesome Kitchen Co.

I’m always looking for ways to make my weekly meals more nutritious and satisfying, which is why I love this High Protein Chicken and Rice Meal Prep recipe. It’s a balanced blend of juicy chicken, fluffy rice, and vibrant vegetables that not only fuels my body but also keeps my taste buds happy. The best part? It’s incredibly easy to make in batches, saving me time during busy weekdays while ensuring I have a healthy option ready to go. Let’s dive into this delicious meal prep solution!

Created by

Marianne Hughes

Last updated on 2026-01-24T11:49:16.404Z

When I first experimented with meal prepping, I discovered that chicken and rice make a fantastic pairing for building a nutritious meal. The protein-packed chicken keeps me full, while the rice provides a satisfying base to absorb flavors. I’ve learned that marinating the chicken for a few hours significantly enhances its tenderness and taste, making all the difference in this dish.

As I started incorporating various veggies and spices into the mix, I found that each batch can be remarkably different, depending on what’s available. I love using capsaicin-rich peppers for their slight kick, which not only adds flavor but also boosts metabolism. This meal prep idea is not only practical but also allows for exciting variations!

Why You'll Love This Recipe
Packed with protein to keep you energized throughout the day
Versatile and customizable with your favorite veggies and spices
Perfect for busy schedules with easy batch preparation

Maximizing Flavor with Marinades

Marinating the chicken is key to infusing flavor into this dish. I recommend a minimum of 30 minutes, but for optimal results, let it marinate for 1-2 hours in the refrigerator. This gives the chicken ample time to absorb the olive oil, soy sauce, garlic powder, and paprika, transforming it into a juicy, flavorful centerpiece of your meal prep. Look for the chicken to become slightly glossy from the marinade, indicating it's well-coated.

Try experimenting with different marinades to suit your taste. For instance, you could substitute lemon juice for soy sauce for a refreshing twist or add a teaspoon of ginger for an extra layer of spice. Just be cautious with acidic ingredients—marinating chicken loosely in these can lead to a mushy texture if left too long.

Choosing the Right Vegetables

The mixed vegetables play a crucial role in adding not only nutrition but also texture and color to your meal prep. Broccoli, bell peppers, and carrots are a fantastic combination as they maintain their vibrant colors and nutrient content when cooked. When sautéing, look for the vegetables to turn bright and tender but still crisp, which typically takes about 5-7 minutes over medium heat. This ensures they stay fresh and visually appealing in your containers.

You can easily customize your vegetable mix based on what’s in season or what you prefer. Frozen vegetables are also a quick alternative; just make sure to thaw and drain any excess water to prevent sogginess during cooking.

Storing and Reheating for Freshness

Once your meals are prepped, proper storage is essential to keep them tasting great for up to 5 days. Use airtight containers to prevent moisture loss and bacterial growth. When ready to eat, reheat in the microwave for about 2-3 minutes, stirring halfway through to ensure even heating. If you find the rice has dried out slightly, adding a splash of water can help bring moisture back.

For longer storage, consider freezing portions. The chicken and rice freeze well, but I recommend adding the stir-fried vegetables fresh during reheating to retain their crispness. To do this, simply sauté fresh veggies in a hot pan for a few minutes while the rice and chicken are reheating.

Ingredients

For the Meal Prep

2 cups cooked brown rice
1 pound boneless, skinless chicken breasts
2 cups mixed vegetables (broccoli, bell peppers, carrots)
1 tablespoon olive oil
2 tablespoons soy sauce
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste

Instructions

Prepare the Chicken

Start by marinating the chicken breasts in olive oil, soy sauce, garlic powder, paprika, salt, and pepper for at least 30 minutes to enhance the flavor.

Cook the Chicken

In a skillet over medium heat, cook the marinated chicken for about 6-7 minutes per side until fully cooked and no longer pink inside. Remove from heat and let it rest before slicing.

Stir-Fry the Vegetables

In the same skillet, add a bit more olive oil if needed and sauté the mixed vegetables for about 5-7 minutes until they are tender but still crisp.

Combine and Serve

In meal prep containers, divide the cooked rice, sliced chicken, and stir-fried vegetables evenly. Store in the fridge for up to 5 days.

Pro Tips

Feel free to swap out the vegetables based on what you have available. Additionally, try adding herbs or spices to customize the flavor profile further.

Scaling Up for Larger Batches

This High Protein Chicken and Rice Meal Prep recipe is easily scalable, making it perfect for meal prepping for a larger group or multiple weeks. If you’re preparing for a family, doubling or even tripling the ingredients is straightforward. Just ensure your skillet or cooking surface is large enough to cook everything evenly without overcrowding, which can lead to uneven cooking.

When scaling up, consider cooking the chicken in batches if your skillet can't accommodate all the pieces at once. This will prevent steaming and ensure you get that nice sear on each piece, enhancing the overall flavor and texture.

Creative Serve and Pair Options

While this meal prep is delicious on its own, don't hesitate to mix things up at mealtime. You could serve it alongside a fresh green salad or drizzle with a homemade peanut sauce for an Asian twist. Alternatively, topping with fresh herbs like cilantro or green onions can add a burst of freshness that elevates the dish.

Another fun idea is to turn leftovers into a wrap. Simply take your chicken, rice, and veggies, and wrap them in a tortilla alongside some avocado and a dollop of yogurt or sour cream. This adds a whole new dimension to your healthy meal prep, keeping things exciting throughout the week.

Troubleshooting Common Issues

If you notice your chicken is dry after cooking, it may have been overcooked. Aim for a chicken internal temperature of 165°F, and let it rest for a few minutes before slicing to allow the juices to redistribute. If it does turn out a bit dry, consider serving it with a sauce or broth to add moisture.

For those who find their rice sticky or gummy, ensure you're using the right ratio of water to rice. Generally, a 2:1 ratio for brown rice works well. If you accidentally add too much water, spreading the rice out on a baking sheet post-cooking can help it dry out a little before packing it into containers.

Questions About Recipes

→ Can I use brown rice instead of white rice?

Absolutely! Brown rice is a great choice as it is more nutritious and adds a nutty flavor.

→ How long can I store these meal prep containers?

They can be stored in the refrigerator for up to 5 days. You can also freeze them for longer storage.

→ Can I use pre-cooked chicken?

Yes, pre-cooked chicken works well too! Just heat it up with the vegetables for a quick meal prep.

→ What can I substitute for soy sauce?

If you're looking for a soy-free option, you can use coconut aminos or a homemade mixture of vinegar and seasoning.