Chicken and Rice Meal Prep Bowls

Juicy seasoned chicken breast with fluffy rice and crisp green beans packed into four high-protein meal prep containers. Ready in under 30 minutes with just 5 simple ingredients.

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Prep Time 5

Cook Time 20

Total Time 25

Servings: 4 portions

Course: Lunch, Main Course

Cuisine: American

Calories: 351

Ingredients Equipment Method Notes

Ingredients

1.5 lbs boneless skinless chicken breasts uniform-sized pieces for even cooking
2 tbsp homemade chicken seasoning or substitute lemon pepper, Cajun, or blackened seasoning
1 tbsp olive oil extra virgin preferred
2 cups cooked white rice prepared ahead of time; day-old rice holds texture best
2 cups steamed green beans steamed until tender-crisp

Equipment

large skillet
meat thermometer
4 airtight meal prep containers
cutting board

Method

Pat the chicken breasts dry with a paper towel. Season both sides evenly with 2 tablespoons of chicken seasoning and press it in gently so it sticks to the surface.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Wait until the oil shimmers, then lay the chicken breasts in the pan. Do not move them. Cook for 5 to 7 minutes per side until golden brown and the internal temperature reaches 165 degrees Fahrenheit.
Remove the chicken from the heat and let it rest on a cutting board for 5 full minutes before slicing. This step keeps the chicken juicy through the whole week.
Lay down 1/2 cup of cooked rice into each of four airtight containers. Evenly divide the steamed green beans and sliced chicken between all four containers.
Seal the containers and store in the refrigerator for up to 4 days. To reheat, microwave for 90 seconds to 2 minutes with a small splash of water added before heating.

Notes

Swap green beans for broccoli, carrots, or cauliflower. For a keto-friendly version replace white rice with cauliflower rice. Chicken can also be cooked in the air fryer at 375 degrees Fahrenheit for 18 to 20 minutes. Freeze for up to 3 months in airtight freezer-safe containers.