Maya Chen
A foundational meal prep recipe that’s easy to customize, packed with lean protein and colorful veggies for energizing lunches all week.
Recipe Snapshot
- 🍽️ Serves: 5
- ⏱️ Prep Time: 15 minutes
- 🍳 Cook Time: 25 minutes
- 💰 Cost Estimate: $3.50 per serving
Clever Tip:
Make this a sheet pan meal by tossing chicken and veggies together and roasting on the same pan—just spread them out for even cooking!
Why You’ll Love This Recipe
- Perfect for meal prep: stays fresh all week
- Packed with lean protein, fiber, and veggies
- Simple, flexible, and crowd-pleasing
- Easy to customize with your favorite grains or vegetables
- No fancy sauces—just classic herb and garlic flavor
Ingredient Notes
- Chicken breasts: Slice into fillets or cube for fast cooking
- Brown rice or quinoa: Great base with extra protein and fiber; swap for cauliflower rice if low-carb
- Broccoli: Roasts up tender and nutritious—other veggies work, too!
- Italian seasoning & garlic powder: Essential for big flavor, use dried or a mix of dried herbs
- Olive oil: A little goes a long way for moist chicken and crisp veggies
- Optional: Brussels sprouts, asparagus, bell peppers as vegetable swaps
Ingredients
- ▢ 4 large chicken breasts (about 2 lbs total)
- ▢ 2 cups uncooked brown rice (or quinoa)
- ▢ 2 large heads of broccoli, cut into florets
- ▢ 1 tbsp olive oil (for veggies)
- For Chicken Marinade/Seasoning:
- ▢ 3 tbsp olive oil
- ▢ 2 tbsp dried Italian seasoning
- ▢ 1 tbsp garlic powder
- ▢ 1 tsp salt
- ▢ 1/2 tsp black pepper
*Ingredient costs are estimated based on bulk purchasing and typical grocery prices.
Step-by-Step Instructions
- Cook the Rice: Prepare brown rice (or quinoa) according to package directions. Start this step first.
- Prep the Chicken: Slice breasts horizontally or cube for fast cooking. Toss with olive oil, Italian seasoning, garlic powder, salt, and pepper.
- Roast the Veggies: Preheat oven to 425°F (220°C). Toss broccoli florets with 1 tbsp olive oil and a pinch of salt and pepper. Spread on a baking sheet and roast for 15 min until tender-crisp.
- Cook the Chicken: Heat a large skillet over medium-high. Cook chicken fillets for 5–7 min per side, until fully cooked (internal temp 165°F/74°C). Or bake/grill if preferred.
- Assemble Bowls: Divide cooked rice, roasted broccoli, and chicken among five meal prep containers. Cool completely before sealing and refrigerating.
Helpful Tips
- Swap broccoli for any vegetable you love or have on hand
- Use leftover cooked grains to save time
- Let cooked ingredients cool before assembling containers
Expert Tips for the Best Results
- Toss a little lemon juice or vinaigrette with rice and veggies for extra freshness
- Always slice chicken evenly for perfect doneness
- Batch cook for meal prep: double the recipe for lunches all week
Meal Prep & Freezing Tips
- Prep Ahead: Cook rice and chicken in advance and store in containers for grab-and-go lunches.
- Storage: Bowls keep in the fridge for up to 4 days; reheat in microwave (rice and veggies retain moisture for perfect texture).
- Freezing: Freeze cooked chicken and veggies separately; thaw overnight, then assemble bowls with fresh or reheated grains.
Frequently Asked Questions
- Can I make this vegetarian? Yes! Substitute tofu or chickpeas for chicken.
- Can I use chicken thighs? Absolutely—cook a few extra minutes for juicy results.
- Is this freezer-friendly? It is—freeze cooled chicken and veggies in portions, rice can be made fresh.
- What sauces work? Try vinaigrette, pesto, peanut sauce, or salsa verde for a flavor boost.
Conclusion
Garlic Herb Chicken and Veggie Prep Bowls are your answer for easy, nourishing lunches or dinners all week—customize, prep, and enjoy stress-free eating!
Garlic Herb Chicken and Veggie Prep Bowls
A foundational meal prep recipe that is easy to customize and packed with lean protein.
Ingredients
- 4 large Chicken Breasts about 2 lbs total
- 2 cups uncooked Brown Rice or Quinoa
- 2 large Heads of Broccoli cut into florets
- 1 tbsp Olive Oil for veggies
For the Chicken Marinade/Seasoning:
- 3 tbsp Olive Oil
- 2 tbsp Dried Italian Seasoning
- 1 tbsp Garlic Powder
- 1 tsp Salt
- 1/2 tsp Black Pepper
*Ingredient costs are estimated based on bulk purchasing and typical grocery prices.
Instructions
- Cook the Rice: Prepare the brown rice (or quinoa) according to package directions. This is the longest step, so start this first.
- Prep the Chicken: Slice the chicken breasts horizontally to create 8 thinner fillets, or cube them for faster cooking. In a bowl, toss the chicken with the 3 tbsp olive oil, Italian seasoning, garlic powder, salt, and pepper.
- Roast the Veggies: Preheat the oven to 425°F(220°C).Toss the broccoli florets with 1 tbsp olive oil and a pinch of salt and pepper. Spread on a baking sheet and roast for15 minutes until tender-crisp.
- Cook the Chicken: While the veggies roast, heat a large skillet over medium-high heat. Cook the seasoned chicken fillets for 5-7 minutes per side, until fully cooked through (internal temperature of 165°F or 74°C. Alternatively, you can grill or bake the chicken.
- Assemble Bowls: Divide the cooked rice, roasted broccoli, and cooked chicken evenly among five meal prep containers. Allow the food to cool completely before sealing the lids and refrigerating.
Notes
Clever Tip
To make this a sheet pan meal, toss the chicken and veggies together and roast them on the same pan. Just ensure they are spread out for even cooking!
Customization & Reheating Tips
- Sauce: Keep the chicken and veggies unsauced for flexibility. Add a tablespoon of your favorite vinaigrette, peanut sauce, or a drizzle of lemon juice before serving or reheating.
- Reheating: Microwave the bowls for 1.5 to 2 minutes. The moisture from the rice and veggies will keep the chicken from drying out.
- Substitutions: Swap broccoli for Brussels sprouts, asparagus, or bell peppers. Swap brown rice for quinoa or even cauliflower rice.
