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Healthy Meal Prep Chicken Rice Bowls: Easy 5-Day Lunch

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These Healthy Meal Prep Chicken and Rice Bowls are a forgiving, flexible, and delicious solution for weekly lunches. Roasted on sheet pans for easy cleanup and better texture, they taste even better on day four than day one.

Ingredients

Scale
  • 2 lbs (900g) boneless, skinless chicken thighs
  • 2 tbsp (30ml) olive oil
  • 2 tsp (5g) smoked paprika
  • 1 tsp (3g) garlic powder
  • 1 tsp (2g) cumin
  • Salt and black pepper to taste (about 1 tsp salt and ½ tsp pepper)
  • 2 cups (400g) long-grain brown rice
  • 3½ cups (840ml) low-sodium chicken broth
  • 1 bay leaf (optional)
  • 3 cups (300g) broccoli florets (about 2 medium heads)
  • 2 large red bell peppers, sliced into 1-inch strips
  • 1 large red onion, sliced into 8 wedges
  • 2 medium zucchini, halved lengthwise and sliced into half-moons
  • 2 tbsp (30ml) olive oil (for vegetables)
  • 1 tsp (2g) Italian seasoning
  • ½ cup (120g) plain Greek yogurt (full-fat or 2%)
  • 2 tbsp (30ml) fresh lemon juice
  • 2 tbsp chopped fresh dill or parsley (or 1 tsp dried)
  • Salt and garlic powder to taste (for sauce)

Instructions

  1. Preheat your oven to 400°F (200°C). Place oven racks in the middle and upper-third positions. Use convection if available.
  2. Cook the rice: Rinse 2 cups of brown rice in a fine-mesh strainer until water runs clear. In a saucepan, combine rinsed rice, 3½ cups chicken broth, and bay leaf. Bring to a boil over high heat, then reduce to low, cover, and simmer for 35-40 minutes. Do not lift the lid. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and discard bay leaf.
  3. While rice cooks, prep the chicken: Pat chicken thighs dry with paper towels. In a small bowl, mix smoked paprika, garlic powder, cumin, 1 tsp salt, and ½ tsp black pepper. Drizzle chicken with 1 tbsp olive oil, then sprinkle spice mixture all over and rub in evenly.
  4. Prep the vegetables: Cut broccoli into 1½-inch florets. Slice bell peppers into 1-inch strips. Cut red onion into 8 wedges. Slice zucchini into ½-inch half-moons. In a large bowl, toss all veggies with 2 tbsp olive oil, Italian seasoning, and a pinch of salt and pepper.
  5. Arrange everything on sheet pans: Place seasoned chicken thighs in a single layer on one sheet pan. Spread vegetables in an even layer on the second sheet pan. Do not overcrowd.
  6. Roast: Place chicken on the upper rack and vegetables on the middle rack. Roast for 20-25 minutes. Halfway through, flip chicken and stir vegetables. Chicken is done at 165°F (74°C) internally. Vegetables should be tender and browned at edges.
  7. Let rest: Transfer chicken to a cutting board and let rest for 5 minutes. Let vegetables sit on the pan.
  8. Make the sauce (optional): Stir together Greek yogurt, lemon juice, fresh herbs, and a pinch of salt and garlic powder. Taste and adjust.
  9. Assemble bowls: Slice or shred chicken into bite-sized pieces. Divide rice evenly among 5 containers. Top with chicken and vegetables. Add sauce or keep separate. Seal containers and let cool completely on counter (about 30 minutes) before refrigerating.

Notes

Don’t skip drying the chicken for best browning. Use a meat thermometer for accuracy. Cut vegetables to similar sizes for even roasting. Let rice rest 5 minutes after cooking. Season in layers for depth. Make extra sauce as it keeps for a week. For best texture, let assembled bowls cool completely before refrigerating. Bowls taste better on day 2-3 as flavors meld.

Nutrition

Keywords: meal prep, chicken rice bowls, healthy lunch, sheet pan dinner, easy meal prep, 5-day lunch, chicken thighs, brown rice, roasted vegetables

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