26 Chicken And Rice Meal Prep Ideas

Satisfyingly familiar yet uninspired – that’s how many of us view the classic chicken and rice combination.

However, with a dash of creativity and meal prep know-how, this staple dish can be elevated to new heights! Say hello to a world where ordinary becomes extraordinary, as we explore innovative chicken and rice meal prep ideas that are not only quick but also packed with protein and flavor.

Honey Sriracha Chicken


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If you’re a fan of spicy flavors, you’ll love these Honey Sriracha Chicken Meal Prep Bowls. The sweet and sticky sauce with a kick adds a depth of flavor to the chicken, while the broccoli provides a satisfying crunch and a boost of nutrients. With vitamins A and C, antioxidants that may help reduce inflammation, and a range of other health benefits, this dish is both delicious and nutritious.

Per serving:
Calories: 455
Fats: 10g
Protein: 24g
Carbs: 67g
Fiber: 2g
Sugar: 10g

20-Minute Chicken, Rice, & Broccoli


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As a meal prep enthusiast, I’ve found that one of the biggest hurdles is finding ways to streamline the process without sacrificing flavor or quality. That’s why I’m excited to share this quick and easy Chicken, Rice, and Broccoli Meal Prep recipe with you! In just 20 minutes, you can have tender and juicy chicken cooked to perfection in a delightful rub. The secret to achieving a perfect sear? A trusty cast-iron skillet, which ensures even cooking and a nice caramelization on the outside. And the best part? This meal prep is not only delicious but also packed with nutrients: each serving contains 356 calories, 9g of fat, 26g of protein, 41g of carbs, 2g of fiber, and only 2g of sugar.

Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice


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For those monitoring their carb intake, this dish is a great option as it contains less than 6 grams of net carbs, making it suitable for maintaining ketosis. Another plus is the use of cauliflower rice, which not only keeps carbs low but also calories in check. To make things easier, consider using pre-packaged cauliflower rice, readily available online. Alternatively, you can prepare your own by cutting cauliflower into small pieces and processing them in a food processor until they resemble rice-like grains. This process should be straightforward with the right equipment.Per serving, this dish yields:Calories: 342.71Fats: 23.84gProtein: 25.8gCarbs: 7.96gFiber: 2.01gSugar: 2.56g

Easy Chicken Curry & Rice Meal Prep


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Indulge in the lean protein of chicken breasts, an excellent choice for weight loss due to their lower fat and calorie content compared to thighs. To elevate their flavor and nutritional profile, try this straightforward Chicken Curry & Rice Meal Prep recipe, which employs a creamy yogurt marinade and pomegranate molasses. If you’re having trouble finding pomegranate molasses in stores, rest assured it’s easily accessible online.Here are the nutritional highlights for each serving:Calories: 717Fats: 25gProtein: 57.4gCarbs: 58.6gFiber: 3.4gSugar: 0g

Chicken Burrito Bowls

Indulge in the delightful fusion of flavors and textures with these Chicken Burrito Bowls, featuring succulent chicken breasts, creamy black beans, savory Mexican rice, sweet corn, and a pop of freshness from arugula and grape tomatoes. The best part? These bowls are incredibly versatile – enjoy them hot or cold, making them perfect for a quick meal at work or a satisfying dinner at home.

Per Serving:
Calories: 520
Fats: 13g
Protein: 37g
Carbs: 64g
Fiber: 9.5g
Sugar: 4.2g

Korean Chicken


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Indulge in the harmonious union of Korean-inspired flavors, where smoky chicken thighs are elevated by the rich notes of sesame oil, soy sauce, and umami undertones. The sweetness of honey provides a delightful counterbalance, while garlic and ginger intensify the dish’s depth. This culinary masterpiece is further complemented by the addictive sesame slaw, which may forever alter your perception of traditional coleslaw. Nutritionally, each serving boasts: Calories – 520, Fat – 13g, Protein – 49g, Carbohydrates – 49g, Fiber – 4g, and Sugar – 8g.

Instant Pot Greek Chicken & Rice


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To prepare this mouthwatering Instant Pot Greek Chicken & Rice dish, combine olive oil, sautéed onions, chicken breast or thighs, minced garlic, freshly squeezed lemon juice, a blend of spices, and high-quality chicken broth in your Instant Pot. Seal the lid and set the cooking time to 4 minutes at high pressure, followed by a quick pressure release. Then, add sliced bell peppers, zucchini, and chopped parsley on top. Cover the Instant Pot once more and allow the ingredients to sit for approximately 5 minutes, allowing the flavors to meld together. If you don’t have an Instant Pot, consider investing in a premium model at an affordable price.

Nutritional Information (per serving):
Calories: 478
Fat: 14g
Protein: 42g
Carbohydrates: 43g
Fiber: 2g
Sugar: 3g

Chicken Taco Poblano Rice Bowls


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Kick off Taco Tuesday with a flavorful twist by indulging in Chicken Taco Poblano Rice Bowls. The sweet and savory combination of red onions, corn, and tomatoes is elevated by the tanginess of cheddar jack cheese. To take it to the next level, create your own taco seasoning blend using six distinct spices – don’t forget to get out those measuring spoons! I’m a fan of stainless steel measuring spoons like these for their durability. When it comes to nutrition, each serving packs a punch: 475 calories, 12g of fat, 40.5g of protein, 52g of carbs, 6g of fiber, and just 3.5g of sugar.

Jerk Chicken with Pineapple Black Bean Salsa


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Indulge in tender and juicy chicken breasts, perfectly seasoned and paired with a sweet and tangy pineapple black bean salsa. To ensure the chicken is cooked to perfection, utilize a meat thermometer to verify an internal temperature of at least 165 degrees Fahrenheit. I highly recommend this reliable and quick-reading meat thermometer. For more low-calorie meal prep recipes, visit the links provided. Per serving, this dish offers a nutritional profile of Calories: 297.8, Fats: 5.88g, Protein: 24.63g, Carbs: 54.7g, Fiber: 8.7g, and Sugar: [insert sugar content].

Honey Garlic Chicken

Indulge in the sweet and savory flavors of my Honey Garlic Chicken Meal Prep, a dish that’s sure to satisfy your Chinese food cravings. The star of the show is tender chicken thighs smothered in a homemade honey garlic sauce that’s both rich and refined.

To make this meal prep even more appealing, I’ve taken steps to reduce the sodium content. Consider using low-sodium soy sauce or opt for low-sodium chicken broth, which boasts an impressive 65 percent reduction in sodium compared to traditional options.

Nutritional highlights per serving:
Calories: 879
Fats: 26g
Protein: 65g
Carbs: 97g
Fiber: 3.8g
Sugar: 18g

Instant Pot Chicken Fried Rice


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Savor the flavors of Instant Pot Chicken Fried Rice Meal Prep Bowls, packed with an array of vegetables. This recipe is a breeze to prepare – simply combine butter, garlic, chicken breasts, chicken broth, soy sauce, and rice in your Instant Pot, then cook on high pressure for 3 minutes before performing a quick release. Next, add microwaved frozen vegetables and green onions. Stir well and indulge! With only 325 calories per serving, this dish is not only delicious but also nutritious. The breakdown per serving reveals: Calories – 325; Fats – 11g; Protein – 22g; Carbs – 35g; Fiber – 3g; Sugar – 2g.

Healthy Roasted Chicken & Veggies


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This meal prep recipe for roasted chicken and vegetables is a game-changer – all the flavors and nutrients come together in one effortless sheet pan. The key to its success lies in the colorful medley of broccoli, red onions, tomatoes, and zucchini, tossed in olive oil and Italian spices before being roasted to caramelized perfection. To ensure each bite is cooked evenly, cut your chicken breasts into 3/4-inch pieces. And with a per-serving breakdown of 524 calories, 11g of fat, 24g of protein, 80g of carbs, 5g of fiber, and just 3g of sugar, this recipe checks all the boxes for a healthy and satisfying meal.

Thai Chicken


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Break free from the sandwich routine and spice up your lunchtime with these flavorful Thai Chicken Lunch Bowls. A harmonious blend of roasted broccoli, juicy chicken, and fluffy rice is elevated by a zesty peanut lime sauce that’s sure to tantalize your taste buds. And don’t worry about peanut allergies – simply substitute tahini for peanut butter and you’re good to go! As for the nutrition breakdown, each serving yields: 495 calories, 19g of fat, 36g of protein, 49g of carbohydrates, 6g of fiber, and 10g of sugar.

Harissa Chicken Rice Bowl


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This Harissa Chicken Rice Bowl Frozen Meal Prep is not only a flavorful option, but also a nutritious one that boasts an impressive nutritional profile. With a mere 2.8 grams of sugar and just 8% of the daily recommended sodium intake per serving, this dish checks all the right boxes for health-conscious individuals. Beyond its delectable taste, this meal is also rich in folate, an essential nutrient for DNA production, as well as magnesium, which plays a crucial role in maintaining strong bones. The nutritional breakdown per serving reveals: 425 calories, 12.6g of fats, 41.3g of protein, 36.6g of carbohydrates, and a notable 6.7g of dietary fiber, with only 2.8g of sugar.

Spicy Pineapple Chicken

Indulge in the sweet and spicy fusion of my Spicy Pineapple Chicken Meal Prep recipe, perfect for those with a taste for adventure. The addition of pineapple infuses a natural sweetness into the chicken, while the chili sauce, red pepper flakes, and jalapeno peppers bring an intense heat that will leave you craving more. Meanwhile, the soy sauce contributes a rich umami flavor. To complete this satisfying meal, serve it over a bed of fluffy rice. Nutritionally balanced, each serving boasts: 324 calories, 10g of fat, 31g of protein, 29g of carbohydrates, 1.8g of fiber, and 23g of sugar.

Honey Sesame Chicken Lunch Bowls


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Transform lunchtime into a nutritious and delicious experience for your kids with these mouth-watering Lunch Bowls! By combining stir-fried broccoli and snap peas in a sweet and savory honey sesame sauce, you’ll not only be serving up a tasty meal, but also providing a boost to their immunity through the rich Vitamins A and C. And the best part? These wholesome bowls can be prepared in just 30 minutes – perfect for busy families! Per serving, these Lunch Bowls boast impressive nutritional stats: Calories: 483.19, Fats: 14.29g, Protein: 31.74g, Carbs: 57.74g, Fiber: 4.35g, and Sugar: 22.07g.

Greek Chicken Rice Bowls


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To begin, whisk together lemon juice, vinegar, olive oil, garlic, and oregano in a bowl to create the marinade for your Greek Chicken Meal Prep Rice Bowls. Next, place your chicken breasts in a Ziploc bag and use a mallet, such as this lightweight yet robust option, to pound them to a half-inch thickness. Finally, add the marinade to the bag and allow the chicken to marinate for 30 minutes. Per serving, you can expect: Calories: 418, Fats: 17g, Protein: 44g, Carbs: 23g, Fiber: 2.5g, Sugar: 2.5g.

Buffalo Chicken


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Transform your chicken breasts into tender, juicy bites by slow-cooking them in a savory Buffalo sauce. Whether you’re short on time or looking for a low-maintenance option, this recipe allows for flexible cooking times of either 3-4 hours at high heat or an 8-hour slow cook on low. To accommodate larger batches, I recommend using a spacious slow cooker that will prevent overcrowding.
Once cooked to perfection, use two methods to shred your chicken: the old-fashioned way with a fork or a more efficient approach with a meat shredder. This convenient tool makes quick work of shredding and can be found online.
Per serving:
Calories: 411
Fat: 16g
Protein: 30g
Carbohydrates: 39g
Fiber: 5g
Sugar: 13g

Crock Pot Teriyaki Chicken


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This Crock Pot Teriyaki Chicken is a harmonious blend of umami, sweet, spicy, and savory flavors, elevated by the natural sweetness of caramelized red bell peppers, snow peas, and broccoli. The dish also boasts an impressive nutritional profile, making it an excellent choice for a quick and easy meal. Pair the rich Teriyaki sauce with a serving of rice or Shirataki noodles – a low-calorie, high-fiber alternative that complements the dish perfectly. For those interested in trying this recipe, you can find everything you need here. Per serving, this Crock Pot Teriyaki Chicken provides: 534 calories, 14g of fats, 43g of protein, 63g of carbohydrates, and a respectable 4g of fiber, with only 22g of sugar.

Maple Ginger Chicken Lunch Bowls


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Indulge in the flavors of China with these mouthwatering Maple Ginger Chicken Meal Prep Bowls. A harmonious balance of tender chicken breast, sautéed to perfection in a rich and savory sauce, is perfectly complemented by an assortment of colorful vegetables. The crowning glory? Crunchy cashews that add a delightful textural element. With this meal, you’ll forget all about takeout – it’s that good! Per serving, you can expect: Calories: 463; Fats: 12g; Protein: 35g; Carbs: 54g; Fiber: 3g; Sugar: 18g.

Creamy Tuscan Chicken & Cauliflower Rice


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Indulge in a guilt-free Italian culinary experience with our Creamy Tuscan Chicken Meal Prep, a low-carb twist that’s just as satisfying as the original. By substituting pasta with cauliflower rice, we’ve reduced the carb count to under 14 grams per serving, making it an ideal option for those watching their carb intake.

For those who still yearn for the comforting familiarity of pasta, you can serve your chicken alongside a portion of low-carb pasta, providing a delightful compromise.

Nutritional Breakdown (per serving):
Calories: 577.76
Fats: 39.42g
Protein: 41.18
Carbs: 17.28g
Fiber: 4.74g
Sugar: 5.41g

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