Make-Ahead Meal Prep Chicken Bowls

Name: Make-Ahead Meal Prep Chicken Bowls
Prep time: 30 min
Cook time: 40 min
Total time: 70 min
Yield: 5 servings
Cuisine: Canadian
Ingredients: 750 grams boneless skinless chicken breasts (cut into cubes); 2 tablespoons olive oil; 1 teaspoon salt; 1/2 teaspoon black pepper; 1 teaspoon paprika; 1/2 teaspoon garlic powder; 2 cups brown rice (uncooked); 4 cups water; 1 teaspoon salt; 2 cups broccoli florets; 2 bell peppers (sliced); 1 cup carrot (sliced); 1/4 cup honey; 1/4 cup mustard; 1/4 cup teriyaki sauce; 1/4 cup lemon juice; 1 tablespoon fresh herbs (such as parsley or dill)

70 min 5 servings Easy

All Recipes

Delicious and healthy chicken, rice, and vegetable bowls with three sauce options, perfect for meal prep.

Prep

30 min

Cook

40 min

Total

70 min

Servings

Difficulty

Easy

Our Make-Ahead Meal Prep Chicken Bowls are a fantastic way to simplify your week, offering a nutritious and delicious solution for lunch or dinner. With perfectly seasoned chicken, fluffy rice, and crisp vegetables, these bowls keep you satisfied all week long. This version works because it combines the convenience of meal prep with the flexibility of three different sauces—honey mustard, teriyaki, and lemon herb—allowing for a new flavour experience each day. It's ideal for busy individuals looking to maintain a healthy diet without sacrificing taste. Whether you're a meal prep novice or a seasoned pro, these chicken bowls offer a customizable and easy-to-follow recipe that fits seamlessly into any meal plan.

Instructions

Cook the rice

Rinse the brown rice under cold water. In a medium saucepan, combine rice, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes until the rice is tender.

Pro tip: For extra flavour, cook the rice in chicken broth instead of water.

Prepare the chicken

While the rice cooks, heat olive oil in a large skillet over medium-high heat. Add the chicken cubes, seasoning with salt, pepper, paprika, and garlic powder. Cook for 6-8 minutes until the chicken is browned and cooked through.

Pro tip: Ensure the chicken reaches an internal temperature of 75°C (165°F).

Steam the vegetables

In a steamer or a pot with a steaming basket, steam the broccoli, bell peppers, and carrots for about 5-7 minutes until tender-crisp.

Pro tip: Avoid overcooking to maintain the vegetables' vibrant colours and nutrients.

Prepare the honey mustard sauce

In a small bowl, whisk together honey and mustard until smooth. Adjust seasoning with salt and pepper if needed.

Pro tip: Use Dijon mustard for a deeper flavour.

Prepare the teriyaki sauce

Use store-bought teriyaki sauce or mix soy sauce, sugar, and mirin to taste for a quick homemade version.

Prepare the lemon herb sauce

Combine lemon juice and fresh herbs in a small bowl. Stir well and season with salt and pepper.

Pro tip: Fresh dill or parsley works great for a fresh burst of flavour.

Assemble the bowls

Divide the cooked rice, chicken, and steamed vegetables evenly among 5 airtight containers. Add a small container of your chosen sauce to each bowl.

Pro tip: Keep sauces separate until ready to eat to maintain freshness.

💡

Tips & Tricks

Use airtight containers to keep ingredients fresh.
Cook rice al dente to avoid mushiness.
Customize with your favourite vegetables.

Frequently Asked Questions

What are meal prep chicken bowls?

Meal prep chicken bowls are pre-made meals featuring protein (chicken), grains (rice), and vegetables, stored in containers for easy meals throughout the week.

How long can meal prep chicken bowls last?

Meal prep chicken bowls can last up to 5 days in the refrigerator when stored in airtight containers.

What are some meal prep ideas?

Besides chicken bowls, consider prepping pasta salads, burrito bowls, or stir-fry dishes with tofu for variety.

How many calories are in a meal prep chicken bowl?

Each meal prep chicken bowl contains approximately 450 calories.

Can I freeze meal prep chicken bowls?

Yes, you can freeze the components of the chicken bowls separately for longer storage. Thaw in the fridge before reheating.

How should I reheat meal prep chicken bowls?

Reheat the bowls in the microwave for 2-3 minutes or until heated through. Add sauce after reheating.

Serving Suggestions

These Make-Ahead Meal Prep Chicken Bowls are best served fresh from the fridge, simply add the sauce of your choice before eating. Pair with a fresh side salad or a piece of fruit for a complete meal. Prepare these bowls up to five days in advance and store them in airtight containers in the refrigerator. If you prefer, the components can be frozen separately for longer storage. Reheat in the microwave or enjoy them cold.

Nutrition per serving

450

Calories

35g

Protein

12g

Fat

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