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Easy Chicken and Broccoli Meal Prep Bowls

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These Easy Chicken and Broccoli Meal Prep Bowls are the perfect solution for busy weeks, featuring tender marinated chicken, perfectly roasted broccoli, and hearty brown rice. Ready in under 40 minutes, they stay delicious all week long.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 500g or 1 lb)
  • 3 tablespoons olive oil
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon honey or maple syrup
  • 2 cloves garlic, minced
  • 1 teaspoon paprika
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 2 large heads of broccoli (about 600g or 1.3 lbs)
  • 2 tablespoons olive oil
  • 3 cloves garlic, thinly sliced
  • ½ teaspoon salt
  • ¼ teaspoon red pepper flakes (optional)
  • 1½ cups cooked brown rice or quinoa (about 375g)
  • Optional toppings: sesame seeds, sliced green onions, fresh lemon juice, sriracha

Instructions

  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or a silicone mat.
  2. Start the rice. If using brown rice, begin cooking it according to package directions (about 30-35 minutes). For quinoa, start it halfway through the chicken prep (about 15 minutes).
  3. Make the marinade: In a medium bowl, whisk together 3 tablespoons olive oil, 2 tablespoons soy sauce, 1 tablespoon honey, minced garlic, paprika, pepper, and salt.
  4. Prepare the chicken: Pat the chicken breasts dry with paper towels. Place in the bowl with the marinade and turn to coat thoroughly. Let sit while you prep the broccoli, at least 10 minutes.
  5. Prep the broccoli: Cut the broccoli into medium florets (about 1½ inches across). Peel the stalks and slice into thin rounds. In a separate bowl, toss the broccoli and sliced garlic with 2 tablespoons olive oil, salt, and red pepper flakes if using.
  6. Arrange everything on the baking sheet: Place the marinated chicken breasts on one side and the broccoli mixture on the other side. Avoid overcrowding.
  7. Roast for 20-25 minutes. At the 12-minute mark, flip the chicken and stir the broccoli.
  8. Check the chicken: Insert a meat thermometer into the thickest part; it should read 165°F (74°C). If not, roast another 3-5 minutes.
  9. Rest the chicken: Transfer to a cutting board and let rest for 5 minutes before slicing.
  10. Slice and assemble: Slice the chicken against the grain into strips about ½-inch thick. Divide the cooked rice among meal prep containers. Top with roasted broccoli and sliced chicken.

Notes

Let everything cool completely before sealing containers to prevent sogginess. The flavors improve on day two. For best reheating, microwave 2-3 minutes or reheat in a skillet with a splash of water. Store in airtight containers in the refrigerator for up to 4 days. Not recommended for freezing.

Nutrition

Keywords: chicken and broccoli, meal prep, healthy lunch, easy recipe, roasted broccoli, chicken bowls

Find it online: https://daintydine.com/easy-chicken-and-broccoli-meal-prep-bowls-recipe/