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garlic herb chicken and veggie prep bowls

Garlic Herb Chicken and Veggie Prep Bowls

Maya Chen
A foundational meal prep recipe that is easy to customize and packed with lean protein.
Print Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Meal Prep 🫙
Servings 5

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.