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High-protein chicken meal prep bowls with juicy sliced chicken breast, fluffy rice, roasted broccoli, bell peppers and Greek yogurt garlic sauce.

Best High-Protein Chicken Meal Prep Bowls

Juicy seasoned chicken breast, fluffy rice, roasted broccoli and peppers, and creamy Greek yogurt garlic sauce divided into four easy make-ahead bowls with approximately 48 grams of protein per serving.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 50 minutes
Servings: 4 meal prep bowls
Course: Lunch
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • Chicken
  • 2 pounds boneless skinless chicken breasts
  • 1 tablespoon olive oil
  • 1½ teaspoons smoked paprika
  • 1½ teaspoons garlic powder
  • 1 teaspoon dried oregano
  • ½ teaspoon ground cumin
  • ½ teaspoon fine salt
  • ½ teaspoon freshly ground black pepper
  • Rice
  • 1¼ cups uncooked long-grain white rice
  • Approximately 2 cups water or low-sodium chicken broth or amount required by package directions
  • Roasted Vegetables
  • 4 cups small broccoli florets
  • 2 medium bell peppers cut into bite-size pieces
  • 1 small red onion cut into chunky pieces
  • 1 tablespoon olive oil
  • ½ teaspoon fine salt
  • Greek Yogurt Garlic Sauce
  • 1 cup plain Greek yogurt
  • 1½ tablespoons fresh lemon juice
  • 1 small garlic clove finely grated
  • 1 teaspoon extra-virgin olive oil
  • 2 tablespoons finely chopped fresh parsley
  • ¼ teaspoon fine salt
  • Pinch of black pepper
  • For Serving
  • 1 lemon cut into wedges
  • Additional parsley optional

Method
 

  1. Preheat oven to 425°F (220°C).
  2. Pat chicken dry.
  3. Combine paprika, garlic powder, oregano, cumin, salt, and pepper.
  4. Rub chicken with 1 tablespoon olive oil and coat with seasonings.
  5. Place broccoli, peppers, and onion on a large sheet pan.
  6. Toss vegetables with remaining tablespoon olive oil and ½ teaspoon salt.
  7. Arrange chicken and vegetables without overcrowding.
  8. Roast approximately 20–25 minutes, or until chicken reaches 165°F (74°C) and vegetables are tender and browned.
  9. Transfer chicken to a cutting board and rest 5–10 minutes.
  10. Meanwhile, cook rice according to package directions.
  11. Rest cooked rice covered for 5 minutes and fluff with a fork.
  12. Mix Greek yogurt, lemon juice, garlic, olive oil, parsley, salt, and pepper.
  13. Slice rested chicken across the grain.
  14. Divide rice among four meal-prep containers.
  15. Divide roasted vegetables among containers.
  16. Divide sliced chicken evenly among the four bowls.
  17. Add lemon wedges if desired.
  18. Divide yogurt sauce among four separate small containers.
  19. Cool hot components before sealing.
  20. Refrigerate and consume within 3–4 days.

Notes

Use an instant-read thermometer to prevent overcooking the chicken.
Don't overcrowd the sheet pan.
Store the Greek yogurt sauce separately so it remains cold during reheating.
A teaspoon of water sprinkled over refrigerated rice helps restore moisture during reheating.
Approximate protein will vary according to the chicken and yogurt used.