High-Protein Chicken, Rice, And Broccoli Meal Prep Bowls

Meal prep can be a game-changer for busy home cooks, providing a convenient and nutritious solution for weeknight dinners and beyond. My husband, who’s usually picky, asked for seconds! As someone who’s passionate about cooking and experimenting with new recipes, I’ve compiled a list of 15 high-protein chicken, rice, and broccoli meal prep bowls that are perfect for those looking to upgrade their meal prep game.

Why You’ll Love This List

• Time-saving: These meal prep bowls are designed to be quick and easy to assemble, saving you time during the week.
• Nutritious: Each recipe is packed with protein, fibre, and essential vitamins and minerals to keep you energised and focused.
• Variety: From classic chicken and rice to more adventurous options like Korean-style BBQ, there’s something for everyone in this list.
• Customisable: Feel free to swap out ingredients and adjust flavours to suit your taste preferences.
• Healthy: Every recipe is designed with healthy eating in mind, using lean protein sources and plenty of veggies.

High-Protein Chicken, Rice, and Broccoli Meal Prep Bowls

15 min prep  ·  30 min cook  ·  4 servings

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Crispy Chicken and Broccoli Rice Bowl

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This recipe is a crowd-pleaser, with the addition of crispy fried chicken adding a satisfying crunch to the dish. Simply cook your chicken and broccoli in one pan, then serve over fluffy rice.

Ingredients

• 1 boneless, skinless chicken breast (450g), cut into bite-sized pieces
• 2 cups cooked white rice
• 3 cups broccoli florets
• 2 tbsp olive oil
• 1 tsp soy sauce
• 1 tsp honey
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tsp garlic powder
• 1 cup crispy fried onions

Instructions

1. Preheat your oven to 200°C. Season the chicken with salt, pepper, and your choice of herbs and spices.
2. Cook the chicken in a large skillet over medium-high heat, adding the olive oil when the pan is hot.
3. Add the broccoli to the skillet and cook for 3-4 minutes, or until it starts to soften.
4. Add the cooked rice, soy sauce, honey, sesame oil, ginger, and garlic powder to the skillet, stirring to combine.
5. Transfer the skillet to the preheated oven and cook for 10-12 minutes, or until the chicken is cooked through.

Quick tip: Add some crispy fried onions on top of the rice for an extra crunchy texture.

Korean-Style BBQ Chicken and Broccoli Bowl

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This recipe is a flavour explosion, with the sweet and spicy sauce adding a delicious kick to the dish. Simply cook your chicken and broccoli in one pan, then serve over fluffy rice.

Ingredients

• 1 boneless, skinless chicken breast (450g), cut into bite-sized pieces
• 2 cups cooked white rice
• 3 cups broccoli florets
• 2 tbsp olive oil
• 1 tsp soy sauce
• 1 tsp honey
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tsp garlic powder
• 1 cup Korean-style BBQ sauce

Instructions

1. Preheat your oven to 200°C. Season the chicken with salt, pepper, and your choice of herbs and spices.
2. Cook the chicken in a large skillet over medium-high heat, adding the olive oil when the pan is hot.
3. Add the broccoli to the skillet and cook for 3-4 minutes, or until it starts to soften.
4. Add the cooked rice, soy sauce, honey, sesame oil, ginger, and garlic powder to the skillet, stirring to combine.
5. Transfer the skillet to the preheated oven and cook for 10-12 minutes, or until the chicken is cooked through.

Quick tip: Add some toasted sesame seeds on top of the rice for an extra crunchy texture.

Thai-Style Chicken and Broccoli Rice Bowl

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This recipe is a spicy and aromatic twist on the classic chicken and rice bowl, with the addition of Thai red curry paste adding a delicious flavour to the dish. Simply cook your chicken and broccoli in one pan, then serve over fluffy rice.

Ingredients

• 1 boneless, skinless chicken breast (450g), cut into bite-sized pieces
• 2 cups cooked white rice
• 3 cups broccoli florets
• 2 tbsp olive oil
• 1 tsp Thai red curry paste
• 1 tsp soy sauce
• 1 tsp honey
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tsp garlic powder

Instructions

1. Preheat your oven to 200°C. Season the chicken with salt, pepper, and your choice of herbs and spices.
2. Cook the chicken in a large skillet over medium-high heat, adding the olive oil when the pan is hot.
3. Add the broccoli to the skillet and cook for 3-4 minutes, or until it starts to soften.
4. Add the cooked rice, Thai red curry paste, soy sauce, honey, sesame oil, ginger, and garlic powder to the skillet, stirring to combine.
5. Transfer the skillet to the preheated oven and cook for 10-12 minutes, or until the chicken is cooked through.

Quick tip: Add some toasted cashews on top of the rice for an extra crunchy texture.

Greek-Style Chicken and Broccoli Rice Bowl

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This recipe is a fresh and herby twist on the classic chicken and rice bowl, with the addition of feta cheese and sun-dried tomatoes adding a delicious flavour to the dish. Simply cook your chicken and broccoli in one pan, then serve over fluffy rice.

Ingredients

• 1 boneless, skinless chicken breast (450g), cut into bite-sized pieces
• 2 cups cooked white rice
• 3 cups broccoli florets
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp lemon juice
• 1 tsp honey
• 1 tsp feta cheese, crumbled
• 1 cup sun-dried tomatoes, chopped

Instructions

1. Preheat your oven to 200°C. Season the chicken with salt, pepper, oregano, and thyme.
2. Cook the chicken in a large skillet over medium-high heat, adding the olive oil when the pan is hot.
3. Add the broccoli to the skillet and cook for 3-4 minutes, or until it starts to soften.
4. Add the cooked rice
   

   Lemon Garlic Chicken and Broccoli Rice Bowl

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   This recipe is a bright and zesty twist on the classic chicken and rice bowl, with the addition of lemon juice and garlic adding a delicious flavour to the dish. Simply cook your chicken and broccoli in one pan, then serve over fluffy rice.

   Per Serving: Calories: 400 · Protein: 35g · Fats: 20g · Carbs: 30g · Fiber: 5g · Sugar: 5g

   Ingredients

   • 1 boneless, skinless chicken breast (450g), cut into bite-sized pieces
   • 2 cups cooked white rice
   • 3 cups broccoli florets
   • 2 tbsp olive oil
   • 1 tsp lemon juice
   • 1 tsp garlic powder
   • 1 tsp dried thyme
   • 1 tsp salt
   • 1 tsp black pepper

   Instructions

   1. Preheat your oven to 200°C. Season the chicken with salt, pepper, thyme, and garlic powder.
   2. Cook the chicken in a large skillet over medium-high heat, adding the olive oil when the pan is hot.
   3. Add the broccoli to the skillet and cook for 3-4 minutes, or until it starts to soften.
   4. Add the cooked rice, lemon juice, and garlic powder to the skillet, stirring to combine.
   5. Transfer the skillet to the preheated oven and cook for 10-12 minutes, or until the chicken is cooked through.

   Quick tip: Add some toasted almonds on top of the rice for an extra crunchy texture.

   Indian-Style Chicken and Broccoli Rice Bowl

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   This recipe is a flavourful and aromatic twist on the classic chicken and rice bowl, with the addition of Indian spices adding a delicious flavour to the dish. Simply cook your chicken and broccoli in one pan, then serve over fluffy rice.

   Per Serving: Calories: 420 · Protein: 35g · Fats: 20g · Carbs: 30g · Fiber: 5g · Sugar: 5g

   Ingredients

   • 1 boneless, skinless chicken breast (450g), cut into bite-sized pieces
   • 2 cups cooked white rice
   • 3 cups broccoli florets
   • 2 tbsp olive oil
   • 1 tsp ground cumin
   • 1 tsp ground coriander
   • 1 tsp turmeric
   • 1 tsp cayenne pepper
   • 1 tsp salt
   • 1 tsp black pepper

   Instructions

   1. Preheat your oven to 200°C. Season the chicken with salt, pepper, cumin, coriander, turmeric, and cayenne pepper.
   2. Cook the chicken in a large skillet over medium-high heat, adding the olive oil when the pan is hot.
   3. Add the broccoli to the skillet and cook for 3-4 minutes, or until it starts to soften.
   4. Add the cooked rice to the skillet, stirring to combine.
   5. Transfer the skillet to the preheated oven and cook for 10-12 minutes, or until the chicken is cooked through.

   Quick tip: Add some toasted almonds on top of the rice for an extra crunchy texture.

   Chicken Fajita Rice Bowl

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   This recipe is a spicy and flavourful twist on the classic chicken and rice bowl, with the addition of fajita seasoning adding a delicious flavour to the dish. Simply cook your chicken and broccoli in one pan, then serve over fluffy rice.

   Per Serving: Calories: 440 · Protein: 30g · Fats: 25g · Carbs: 30g · Fiber: 5g · Sugar: 10g

   Ingredients

   • 1 boneless, skinless chicken breast (450g), cut into bite-sized pieces
   • 2 cups cooked white rice
   • 3 cups broccoli florets
   • 2 tbsp olive oil
   • 1 tsp fajita seasoning
   • 1 tsp soy sauce
   • 1 tsp honey
   • 1 tsp sesame oil
   • 1 tsp grated ginger
   • 1 tsp garlic powder

   Instructions

   1. Preheat your oven to 200°C. Season the chicken with salt, pepper, and fajita seasoning.
   2. Cook the chicken in a large skillet over medium-high heat, adding the olive oil when the pan is hot.
   3. Add the broccoli to the skillet and cook for 3-4 minutes, or until it starts to soften.
   4. Add the cooked rice, soy sauce, honey, sesame oil, ginger, and garlic powder to the skillet, stirring to combine.
   5. Transfer the skillet to the preheated oven and cook for 10-12 minutes, or until the chicken is cooked through.

   Quick tip: Add some toasted tortilla chips on top of the rice for an extra crunchy texture.

   Cajun Chicken and Broccoli Rice Bowl

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   This recipe is a spicy and flavourful twist on the classic chicken and rice bowl, with the addition of Cajun seasoning adding a delicious flavour to the dish. Simply cook your chicken and broccoli in one pan, then serve over fluffy rice.

   Per Serving: Calories: 420 · Protein: 35g · Fats: 20g · Carbs: 30g · Fiber: 5g · Sugar: 5g

   Ingredients

   • 1 boneless, skinless chicken breast (450g), cut into bite-sized pieces
   • 2 cups cooked white rice
   • 3 cups broccoli florets
   • 2 tbsp olive oil
   • 1 tsp Cajun seasoning
   • 1 tsp soy sauce
   • 1 tsp honey
   • 1 tsp sesame oil
   • 1 tsp grated ginger
   • 1 tsp garlic powder

   Instructions

   1. Preheat your oven to 200°C. Season the chicken with salt, pepper, and Cajun seasoning.
   2. Cook the chicken in a large skillet over medium-high heat, adding the olive oil when the pan is hot.
   3. Add the broccoli to the skillet and cook for 3-4 minutes, or until it starts to soften.
   4. Add the cooked rice, soy sauce, honey, sesame oil, ginger, and garlic powder to the skillet, stirring to combine.
   5. Transfer the skillet to the preheated oven and cook for 10-12 minutes, or until the chicken is cooked through.

   Quick tip: Add some toasted paprika on top of the rice for an extra smoky texture.

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