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Easy Sunday Meal Prep Chicken and Rice Bowls

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These Easy Sunday Meal Prep Chicken and Rice Bowls are a stress-free, delicious solution for busy weeks. With tender chicken, fluffy rice, roasted vegetables, and a bright soy-ginger dressing, they’re perfect for make-ahead lunches or dinners.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken thighs
  • 2 tablespoons (30ml) olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon dried oregano
  • Salt and black pepper to taste
  • 1 cup (200g) long-grain white rice
  • 2 cups (480ml) low-sodium chicken broth
  • 1 bay leaf
  • 1 tablespoon butter or olive oil
  • 3 cups (about 300g) broccoli florets
  • 1 large red bell pepper, sliced
  • 1 medium red onion, roughly chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 3 tablespoons (45ml) low-sodium soy sauce
  • 2 tablespoons (30ml) rice vinegar
  • 1 tablespoon (15ml) sesame oil
  • 1 tablespoon (15ml) honey or maple syrup
  • 1 teaspoon fresh ginger, grated
  • 1 garlic clove, minced
  • Optional: sesame seeds, sliced green onions, fresh avocado

Instructions

  1. Preheat oven to 400°F (200°C). In a medium saucepan, combine rice, chicken broth, bay leaf, and butter. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes. Remove from heat and let sit covered for 5 minutes. Fluff with a fork and remove bay leaf.
  2. Pat chicken thighs dry. In a large bowl, toss with 2 tablespoons olive oil, garlic powder, smoked paprika, oregano, salt, and pepper until well coated.
  3. On a large baking sheet, toss broccoli, bell pepper, and red onion with 1 tablespoon olive oil, salt, and pepper. Push veggies to one side.
  4. Place seasoned chicken thighs on the other side of the baking sheet in a single layer. Roast for 20-25 minutes until chicken reaches 165°F (74°C) and vegetables are tender and browned.
  5. While roasting, make dressing: In a small bowl or jar, combine soy sauce, rice vinegar, sesame oil, honey, ginger, and garlic. Whisk or shake until honey dissolves.
  6. Let chicken rest 5 minutes, then slice into bite-sized pieces. Divide rice among 4 meal prep containers. Top with chicken and roasted vegetables. Drizzle 1-2 tablespoons dressing over each bowl.
  7. Cool bowls completely before sealing with lids. Refrigerate for up to 4 days.

Notes

Pat chicken dry for better browning. Let rice rest 5 minutes after cooking for fluffiness. Double the dressing for extra. Store dressing separately for best texture if prepping for a full week. Chicken thighs are more forgiving than breasts; if using breasts, check at 18 minutes. For vegan version, use tofu or chickpeas, vegetable broth, and olive oil instead of butter.

Nutrition

Keywords: meal prep, chicken and rice bowls, easy dinner, healthy lunch, roasted chicken, broccoli, soy ginger dressing

Find it online: https://avabowls.com/easy-sunday-meal-prep-chicken-and-rice-bowls/