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Quick High-Protein Chicken Rice Bowls

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A quick and easy high-protein chicken rice bowl perfect for meal prep and busy days, featuring tender marinated chicken, fluffy brown rice, and fresh veggies.

Ingredients

Scale
  • 1.5 pounds boneless, skinless chicken breast (organic or free-range recommended)
  • 1 cup brown rice (uncooked)
  • 2 tablespoons olive oil (extra virgin preferred)
  • 2 tablespoons low-sodium soy sauce
  • 3 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 1 tablespoon honey
  • Juice of 1 lime
  • 3 stalks green onions, thinly sliced
  • 1 medium red bell pepper, diced
  • 2 cups baby spinach
  • 1 tablespoon toasted sesame seeds (optional)
  • Salt and pepper to taste

Instructions

  1. Rinse 1 cup (190g) brown rice under cold water until clear. Combine with 2.5 cups (600ml) water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until water is absorbed and rice is tender. Remove from heat and let sit covered for 5 minutes. Fluff with a fork.
  2. In a mixing bowl, whisk together 2 tablespoons olive oil, 2 tablespoons low-sodium soy sauce, 3 minced garlic cloves, 1 teaspoon grated fresh ginger, 1 tablespoon honey, and juice from 1 lime. Taste and adjust for balance.
  3. Cut chicken breasts into bite-sized 1-inch cubes. Toss them into the marinade until well coated. Let sit for at least 10 minutes, or up to 30 minutes in the fridge for deeper flavor.
  4. Heat a large non-stick skillet over medium-high heat. Add the marinated chicken pieces, reserving any leftover marinade. Cook for 5-7 minutes, stirring occasionally, until chicken is cooked through and golden brown. Add a splash of water or reserved marinade if pan gets dry.
  5. While chicken cooks, dice red bell pepper and slice green onions. Lightly sauté baby spinach in the same pan for 1-2 minutes until just wilted, or leave fresh if preferred.
  6. Divide cooked rice into 4 meal prep containers or bowls. Top each with cooked chicken, sautéed spinach, diced bell peppers, and green onions. Sprinkle with toasted sesame seeds and season with salt and pepper to taste.
  7. Drizzle a little fresh lime juice or your favorite hot sauce before serving or storing for an extra zing.

Notes

Do not overcrowd the pan when cooking chicken to ensure it browns properly. Let rice rest covered off heat to prevent mushiness. Marinate chicken at least 10 minutes for best flavor. Sauté spinach just until wilted to keep fresh color and texture. Reheat gently with a splash of water or broth to keep chicken moist.

Nutrition

Keywords: high-protein, chicken rice bowl, meal prep, quick dinner, easy recipe, healthy, gluten-free, low-carb option

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