High-Protein Meal Prep Bowls
Per serving (1 bowl)
How I calculate this → Calculate your protein target →
I bake all the chicken at once on a sheet pan rather than cooking it in batches on the stovetop, which is most of what makes this an actual meal-prep recipe instead of just a recipe you happen to have leftovers from. Everything goes into containers while it's still warm, then cools in the fridge with the lid cracked for the first hour, which keeps condensation from turning the rice soggy by day three.
Why you'll love this
- 43g of protein per serving, the highest of any recipe on the site so far
- One sheet pan for the chicken, batch-cooked for four lunches at once
- Reheats well, no soggy rice by day three
Recipe
High-Protein Meal Prep Bowls
Ingredients
Instructions
- Preheat the oven to 400F. Toss the chicken breasts with 1 tablespoon olive oil, half the garlic, salt, and pepper, and place on a lined sheet pan.
- Bake for 20 to 25 minutes, until the chicken reaches 165F internally.
- While the chicken bakes, steam or microwave the broccoli until just crisp-tender, 3 to 4 minutes.
- Toss the broccoli with the remaining olive oil, remaining garlic, and a pinch of salt.
- Let the chicken rest for 5 minutes, then slice.
- Divide the rice, broccoli, and sliced chicken evenly among 4 containers. Drizzle each with soy sauce.
Equipment
- Sheet pan
- 4 meal-prep containers
Notes
- I let everything cool with the container lids cracked open for about an hour before sealing and refrigerating. Sealing hot food immediately traps steam, and that condensation is what makes rice go soggy by the third or fourth day.
- I slice the chicken after it rests, not before. Cutting into it right off the pan lets the juices run out onto the cutting board instead of staying in the meat.
Nutrition (per serving)
| Calories | 395 |
|---|---|
| Protein | 43g |
| Carbs | 26g |
| Fat | 12g |
| Fiber | 1g |
Storage
Refrigerate in airtight containers for up to 4 days. Let the containers cool with the lids cracked for about an hour before sealing, which keeps condensation from making the rice soggy.
FAQ
How long do these actually keep?
4 days in the refrigerator is a safe, reliable window for cooked chicken and rice stored properly. Reheat until steaming hot before eating.
Can I freeze these?
The chicken and broccoli freeze well for up to 2 months. Rice can go a bit grainy after freezing and thawing, so cooking a fresh batch to pair with frozen chicken is often a better result.
Can I swap in a different vegetable?
Yes. Green beans, snap peas, or roasted bell peppers all work in the same amount and hold up well over several days of reheating.
Looking for more meal-prep options: the crockpot chicken is a hands-off way to batch-cook the protein for the week.