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Easy Weekly Meal Prep Chicken and Broccoli Bowls

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These easy weekly meal prep chicken and broccoli bowls are simple, delicious, and actually make meal prep something to look forward to. The chicken stays juicy, the broccoli gets perfectly roasted, and the whole thing comes together in about 30 minutes of active time.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts (about 2–3 breasts, trimmed of excess fat)
  • 1/3 cup low-sodium soy sauce
  • 3 tablespoons honey
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil (optional)
  • 1/4 teaspoon red pepper flakes
  • 2 large heads of broccoli (about 4 cups of florets)
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 3 cups cooked brown rice or white rice
  • 1 tablespoon sesame seeds for garnish
  • Optional: sliced green onions or a squeeze of lime juice

Instructions

  1. Preheat your oven to 400°F (200°C). While that’s heating up, start the rice. If using a rice cooker, follow the instructions for your specific model. For stovetop, bring 2 cups of water and a pinch of salt to a boil, add 1 cup of rice, reduce heat to low, cover, and simmer for about 18 minutes. Fluff with a fork when done.
  2. Make the marinade. In a medium bowl, whisk together the soy sauce, honey, olive oil, minced garlic, grated ginger, rice vinegar, sesame oil, and red pepper flakes. Set aside about 2 tablespoons of this mixture for brushing onto the broccoli later.
  3. Marinate the chicken. Place your chicken breasts in a shallow dish or a zip-top bag. Pour the remaining marinade over them, making sure each piece is well coated. Let it sit at room temperature for about 15 minutes while you prep the broccoli. If you have more time, you can marinate it in the fridge for up to 2 hours.
  4. Prep the broccoli. Wash your broccoli heads and cut them into florets. Try to make them roughly the same size so they cook evenly. In a large bowl, toss the florets with olive oil, salt, pepper, and garlic powder. Spread them out on one half of your baking sheet.
  5. Arrange the chicken. Place the marinated chicken breasts on the other half of the baking sheet. Don’t crowd them too much. Brush the reserved marinade over the broccoli florets.
  6. Bake for 20-25 minutes. The chicken is done when it reaches an internal temperature of 165°F (74°C) at the thickest part. The broccoli should be tender with slightly charred edges. If your broccoli needs a little more color, you can switch the oven to broil for the last 2 minutes.
  7. Let the chicken rest. Remove the chicken from the oven and let it rest on the baking sheet for 5 minutes before slicing. This keeps the juices inside.
  8. Slice and assemble. Slice the chicken against the grain into strips or bite-sized pieces. Divide the cooked rice evenly among your meal prep containers. Top with the sliced chicken and roasted broccoli. Sprinkle with sesame seeds and add any garnishes you like.

Notes

Don’t skip the resting time for the chicken. Use a meat thermometer for perfectly cooked chicken. Cut the broccoli into uniform pieces for even cooking. Double the batch for extra meals. Toast sesame seeds for added flavor. The bowls taste even better on day two or three as the flavors meld.

Nutrition

Keywords: meal prep, chicken and broccoli, healthy bowls, easy dinner, weekly meal prep, chicken recipe, broccoli recipe

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