Chicken and Broccoli Meal Prep Bowls
Simple sheet-pan chicken with steamed broccoli and jasmine rice makes a reliable weekly lunch you can portion in under 90 minutes. These bowls store well up to 5 days in the fridge and reheat moist when you add a splash of water. Ideal for busy professionals, students, and parents tracking macros who want grab-and-go meals all week.
Equipment
- Medium pot for rice
- Sheet pan
- Steamer basket or pot with steaming setup
- Meal prep containers with airtight lids (5)
- Food thermometer
- Measuring cups and spoons
- Mixing bowl
- Knife and cutting board
- Permanent marker for labeling
Ingredients
- 2 cups water for cooking rice
- 1 cup jasmine rice rinsed until water runs clear
- 3/4 teaspoon salt for rice
- 4 pieces boneless, skinless chicken breasts or thighs, about 4 to 6 oz each
- 1 teaspoon white or brown sugar for seasoning mix
- 1/2 teaspoon paprika for seasoning mix
- 1/2 teaspoon ground cumin for seasoning mix
- 1/2 teaspoon garlic powder for seasoning mix
- salt and black pepper to taste, for seasoning chicken
- 1 tablespoon olive oil for sheet pan and chicken
- 2 to 3 cups broccoli florets cut into even sizes
- water for steaming broccoli
Instructions
- Rinse the jasmine rice under cold water until the water runs clear; combine with 2 cups water and 3/4 teaspoon salt in a medium pot.
- Bring rice to a boil, reduce heat to low, cover, and simmer for about 15 minutes until the water is absorbed and rice is fluffy; remove from heat.
- Pat chicken pieces completely dry with paper towels to help the seasoning adhere.
- In a small bowl, mix sugar, paprika, cumin, garlic powder, salt, and black pepper; rub evenly over both sides of each chicken piece.
- Brush or drizzle a sheet pan with olive oil, then arrange the seasoned chicken pieces with space between them.
- Bake the chicken at 400°F for 20 to 25 minutes, or until the internal temperature reaches 165°F.
- While the chicken bakes, bring water to a boil in a pot fitted with a steamer basket; steam broccoli florets for 4 to 5 minutes until bright green and tender-crisp.
- Remove rice, chicken, and broccoli from heat and cool all components on the counter for 30 to 45 minutes to avoid condensation in containers.
- Fluff the rice with a fork and divide evenly among five meal prep containers as the base layer.
- Slice each chicken piece and add one portion of chicken to each container.
- Top each container with an equal amount of steamed broccoli florets.
- Seal containers with airtight lids and label with today’s date using a permanent marker.
- Refrigerate immediately after labeling; consume within 5 days.
- For serving, microwave on high for about 90 seconds with 1 tablespoon water; stir halfway and ensure food reaches 165°F before eating.
Notes
- Storage: Cool all components 30–45 minutes before sealing. Store in airtight containers in the fridge up to 5 days; label with the prep date.
- Freezer: Cooked chicken freezes well up to 1 month; thaw overnight in the fridge. For best texture, steam fresh broccoli when ready to eat.
- Reheating: Add 1 tablespoon water, microwave 90 seconds, stir, and heat until 165°F. Slightly undercook broccoli so it stays crisp after reheating.
- Portioning tips: Keep broccoli in a separate small container if you prefer it firmer; add just before reheating.
- Variations: Use chicken thighs for juicier reheats; swap cauliflower rice for lower carbs; add sauces like soy, sriracha, or a drizzle of sesame oil at serving.
- Anti-waste: Turn Friday leftovers into quick fried rice with an egg and soy sauce.