Go Back

High Protein Chicken and Rice Meal Prep

High protein chicken and rice meal prep pairs seasoned oven-roasted chicken and browned, tender broccoli with fluffy white rice. Roast everything on a sheet pan while the rice simmers, then divide it into four portions for the week.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Standing and resting 15 minutes
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Lunch
Cuisine: American
Calories: 660
Ingredients Equipment Method Notes

Ingredients
  

For the rice
  • 1 cup long-grain white rice
  • 1.5 cups water
  • 0.5 tsp kosher salt
For the chicken
  • 2 lb chicken breasts boneless, skinless
  • 1 tbsp olive oil
  • 1 tsp kosher salt
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 0.5 tsp black pepper
For the broccoli
  • 1 lb broccoli florets
  • 1 tbsp olive oil
  • 0.25 tsp kosher salt

Equipment

  • 1 2-quart saucepan
  • 1 18x13-inch rimmed baking sheet

Method
 

Make the rice
  1. Bring the water to a boil in a 2-quart saucepan.
  2. Stir in the rice and salt.
  3. Cover, reduce the heat to low, and simmer for 15 minutes.
  4. Remove from the heat and let stand, covered, for 10 minutes.
  5. Fluff the rice with a fork.
Prepare the chicken
  1. Heat the oven to 425°F.
  2. Line an 18x13-inch rimmed baking sheet with parchment paper.
  3. Pat the chicken dry.
  4. Rub the chicken with the olive oil.
  5. Season the chicken all over with the salt, paprika, garlic powder, and black pepper.
  6. Arrange the chicken on the prepared baking sheet.
Prepare the broccoli
  1. Toss the broccoli with the olive oil and salt.
  2. Spread the broccoli around the chicken in a single layer.
Roast and portion
  1. Roast for 20-30 minutes, turning the broccoli once halfway through, until it is browned and tender and the thickest part of each chicken breast reaches 165°F.
  2. Remove the broccoli earlier if it finishes first.
  3. Let the chicken rest for 5 minutes.
  4. Slice the chicken.
  5. Divide the rice, chicken, and broccoli among four meal-prep containers.
  6. Refrigerate within 2 hours and use within 4 days; reheat each portion to 165°F.

Notes

For juicier chicken, let it rest for the full 5 minutes before slicing. Refrigerate within 2 hours and use within 4 days; freeze portions for up to 2 months. For a lower-carb option, replace the rice with cauliflower rice.