High Protein Chicken Rice Bowl

Name: High Protein Chicken Rice Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 cups cooked brown rice; 1 lb chicken breast, diced; 1 bell pepper, sliced; 1 cup broccoli florets; 1 carrot, sliced; 2 tablespoons soy sauce; 1 tablespoon olive oil; 1 teaspoon garlic, minced; 1 teaspoon ginger, minced; Salt and pepper to taste

Highlighted under: Healthy Table Creations

When I first thought about meal prepping, I wanted something that was not only nutritious but also delicious. This High Protein Chicken Rice Bowl became my go-to dish! Packed with grilled chicken, vibrant vegetables, and fluffy rice, it offers a satisfying blend of flavors and textures. It's perfect for busy days when I need a quick meal that fuels my energy. Plus, the high protein content keeps me feeling full longer, making it an ideal choice for anyone looking to stay healthy without sacrificing taste.

Created by

Adeline Morris

Last updated on 2026-01-24T12:22:08.943Z

During my recipe testing, I experimented with various marinades for the chicken, finally settling on a blend of soy sauce, garlic, and ginger that adds a flavorful zing. I found that letting the chicken marinate for at least 30 minutes significantly enhances the taste, making every bite more enjoyable. Pairing it with colorful vegetables not only boosts the nutritional value but also adds visual appeal, making the dish a feast for the eyes.

One key aspect I discovered is the importance of using freshly cooked rice. Using day-old rice tends to yield a clumpy texture, which is not what I wanted for this bowl. I also recommend using a mix of brown and white rice for added fiber and a hearty flavor. This bowl never fails to keep me full, and it’s a perfect balance of protein and carbs for my busy lifestyle.

Why You'll Love This Recipe
High protein content to fuel your workouts
Colorful veggies for a nutritional boost
Customizable with your favorite ingredients

Cooking the Chicken Perfectly

Getting the chicken just right is crucial for this dish. Ensure that the pieces are uniformly diced to promote even cooking. When marinating, a longer period is better; if time permits, try to let the chicken marinate for a couple of hours or even overnight in the refrigerator. This allows the flavors to seep deeper, making each bite incredibly savory. After marination, choose a skillet that has a non-stick surface to minimize sticking and ensure that the chicken develops a nice sear, resulting in mouthwatering golden-brown edges.

When cooking the chicken, keep an eye on the temperature; aim for medium heat to allow the inside to cook through without burning the exterior. The chicken is done when it reaches an internal temperature of 165°F (75°C) and the juices run clear. If you notice the chicken starting to dry out, adding a splash of water or broth can prevent it from becoming tough and maintain a juicy texture.

Perfectly Cooked Vegetables

The vibrant vegetables in this rice bowl are not just for color; they provide essential nutrients and crunch. When sautéing the vegetables, the goal is to achieve a tender-crisp texture, so keep an eye on the timing. Exactly 5-7 minutes is optimal to retain some bite and brightness in the peppers, broccoli, and carrots. Stir occasionally and adjust the heat as necessary; if they start to brown too quickly, lower the heat slightly to avoid losing their fresh flavor.

To make the most out of your vegetables, consider preparing them in advance. You can chop everything a day prior and store them in airtight containers in the fridge. This not only saves time during meal prep but also helps maintain the freshness and reduces the risk of wilting. Feel free to substitute the veggies as well; snap peas, zucchini, or asparagus can work beautifully in this dish, providing different textures and flavors while still keeping the nutritional value high.

Serving and Storage Tips

As you assemble your rice bowls, remember that presentation counts. To make it visually appealing, consider layering the rice on the bottom and arranging the chicken and vegetables on top, allowing each color to pop. You can garnish with sesame seeds, sliced green onions, or a drizzle of sriracha for some heat. Making each bowl feel special can enhance your meal experience, especially when meal prepping and storing for later.

When it comes to storing, these bowls can be kept in airtight containers in the refrigerator for up to four days. If you want to extend their life, consider freezing them. Just be mindful that the texture of the vegetables may change; they may become softer upon reheating. To reheat, use the microwave or sauté them briefly in a skillet until heated through, adding a splash of water to create steam and revive some moisture.

Ingredients

Main Ingredients

2 cups cooked brown rice
1 lb chicken breast, diced
1 bell pepper, sliced
1 cup broccoli florets
1 carrot, sliced
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon garlic, minced
1 teaspoon ginger, minced
Salt and pepper to taste

Instructions

Marinate the Chicken

In a large bowl, combine chicken pieces, soy sauce, garlic, ginger, salt, and pepper. Let marinate for at least 30 minutes.

Cook the Chicken

Heat olive oil in a skillet over medium heat. Add the marinated chicken and cook for 7-10 minutes, until cooked through.

Sauté the Vegetables

In the same skillet, add bell pepper, broccoli, and carrot. Cook for about 5-7 minutes until tender-crisp.

Assemble the Bowls

In a bowl, layer the cooked rice, followed by the chicken and sautéed vegetables. Drizzle with extra soy sauce if desired.

Pro Tips

For added flavor, top with sesame seeds or sliced green onions before serving. This dish can be easily adjusted to include other proteins like tofu or shrimp based on your preference.

Ingredient Substitutions

If you're looking to reduce carbs, consider replacing the brown rice with cauliflower rice or quinoa, which still provides good protein and fiber content. Both alternatives can be cooked similarly and mixed into the bowl like traditional rice, with the added benefit of fewer calories and a different flavor profile. This allows you to cater to various dietary preferences without sacrificing flavor or satisfaction.

For a vegetarian option, swap out the chicken for chickpeas or firm tofu. Both options absorb flavors well when marinated and can be grilled or sautéed just like chicken. Ensure that you use a firm variety of tofu, press it before marinating, and cut it into cubes so it can develop a tasty crust during cooking.

Customizing Your Bowl

The beauty of this High Protein Chicken Rice Bowl is its versatility. You can customize it by adding other proteins like shrimp or beef, or even vegan options such as lentils or tempeh. I often rotate different proteins, which keeps the meals fresh and exciting, and allows me to cater to family preferences. This flexibility also helps ensure that nothing goes to waste in my fridge.

In terms of sauces, feel free to switch the soy sauce for tamari to meet gluten-free needs, or even a homemade teriyaki sauce for a sweet twist. Adding fresh herbs like cilantro or basil can elevate the flavor profile. Experimenting with these variations not only keeps meals interesting but also provides a chance to incorporate seasonal produce into your cooking.

Questions About Recipes

→ Can I use brown rice instead of white rice?

Absolutely! Brown rice is a great choice and adds more fiber.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 4 days.

→ Is this recipe gluten-free?

You can make it gluten-free by using tamari instead of soy sauce.

→ Can I make this recipe vegetarian?

Yes, substitute the chicken with chickpeas or tofu to make it vegetarian.