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Easy 5-Ingredient Chicken and Rice Meal Prep Bowls for Quick Healthy Dinners

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A quick and simple meal prep recipe using just five ingredients that delivers a wholesome, flavorful chicken and rice bowl perfect for busy weeknights or meal prepping.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breasts
  • 1 cup jasmine or basmati rice
  • 2 cups frozen mixed vegetables (peas, carrots, corn)
  • 1/2 cup mild or medium salsa
  • 1 tablespoon extra virgin olive oil

Instructions

  1. Rinse 1 cup of jasmine or basmati rice under cold water until the water runs clear to remove excess starch.
  2. In a medium saucepan, combine rinsed rice with 2 cups water and a pinch of salt. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15 minutes (or 40 minutes for brown rice). Remove from heat and let sit covered for 5 minutes. Fluff with a fork before serving.
  3. While the rice cooks, pat dry 1.5 pounds of chicken breasts. Season lightly with salt and pepper, and optionally a pinch of smoked paprika or garlic powder.
  4. Heat 1 tablespoon olive oil in a large non-stick skillet over medium heat.
  5. Cook the chicken breasts for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.
  6. In the same skillet, add 2 cups frozen mixed vegetables and sauté for 3-4 minutes until heated through but still slightly crisp.
  7. Divide the cooked rice evenly among 4 meal prep containers. Top each with sliced chicken and sautéed vegetables.
  8. Spoon about 2 tablespoons of salsa over the chicken. Seal containers and store in the fridge.

Notes

Use a meat thermometer to ensure chicken reaches 165°F for safety and juiciness. Rinse rice to avoid sticky texture. Cooking chicken and veggies in the same pan adds flavor and reduces cleanup. Let chicken rest before slicing. Portion bowls while ingredients are warm to avoid condensation. Salsa can be mixed into rice for integrated flavor. Adding chicken broth while cooking can keep chicken moist.

Nutrition

Keywords: chicken, rice, meal prep, healthy dinner, quick recipe, easy dinner, 5 ingredients, gluten-free

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