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21 Chicken and Rice Meal Prep Ideas

Tired of eating the same thing over and over again? It’s a good time to meal prep your chicken with rice and do it in a more interesting way! Here are plenty of chicken and rice meal prep recipes to get inspiration for your next meal.

Struggling with Meal Prep Ideas? You can’t go wrong with Chicken and Rice.

Chicken is packed with protein which helps you feel full. And rice is packed with carbs that give you energy- exactly what you need to get through a heavy workout.

What’s more- chicken and rice keep pretty well. So, they’re perfect for meal prep.

So, today I’m sharing 21 Chicken and Rice Meal Prep Ideas. They’re not only tasty but healthy too.

And to keep your leftovers fresh longer, it’s essential to store them in high-quality food storage containers. I recommend these glass ones here because they are environmentally friendly and free of toxic chemicals.

However, if you want lighter containers, these BPA-free plastic containers are great too.

chicken and rice meal preps

1. Honey Sriracha Chicken

Honey Sriracha Chicken


Do you love all things spicy? Then these Honey Sriracha Chicken Meal Prep Bowls are a great option.

Chicken is coated in a firefighter-hot sauce that is sweet and sticky. You’ll be licking your fingers and crying at the same time- so make sure you have some cold water handy.

Don’t like it that spicy? Just use less sriracha sauce and add more ketchup- it will still taste great.

Partway through cooking your chicken, you’ll also be adding broccoli. Broccoli adds a nice crunch to this dish.

And it’s good for you too. Broccoli contains Vitamins A and C, which are essential for a robust immune system.

It is also rich in Vitamin K, which helps your blood clot. And it contains antioxidants that may reduce inflammation. So, eat up that broccoli!

Per Serving:

  • Calories: 455
  • Fats: 10g
  • Protein: 24g
  • Carbs: 67g
  • Fiber: 2g
  • Sugar: 10g


2. 20-Minute Chicken, Rice, & Broccoli

Chicken, Rice, & Broccoli


I’m a big fan of meal prepping, as I’m sure most of you are. After all, what’s not to love about having meals all prepped for the week?

But I’m certainly not a fan of how long meal prepping can take. That’s where this Chicken, Rice, & Broccoli Meal Prep comes in.

It takes only 20 minutes to make. So you spend less time cooking and more time binge-watching your favorite show.

And it’s simple yet yummy. The chicken is juicy-tender and tasty thanks to the rub.

The brown sugar adds some sweetness, while the cumin adds some warmth. And the garlic powder adds savory notes.

To get a nice sear on your chicken, it’s best to use a cast-iron skillet like this. Not only does it give a good sear, but it also cooks your chicken evenly.

Winner, winner, chicken dinner.

Per Serving:

  • Calories: 356
  • Fats: 9g
  • Protein: 26g
  • Carbs: 41g
  • Fiber: 2g
  • Sugar: 2g


3. Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice

Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice


Are you watching your carbs? This dish is for you.

It contains less than 6 grams of net carbs. And it contains a ton of fat which keeps you in ketosis. Yay!

But even better, it tastes incredible. The chicken meatballs are juicy, cheesy, and full of flavor- those frozen meatballs have nothing on these homemade meatballs.

And since they’re made with chicken, not beef, they’re better for the environment.

To keep the carbs low, you’ll be using cauliflower rice rather than rice. Cauliflower rice is not only low in carbs; it’s also low in calories.

So, it can help you lose weight. And it contains B vitamins which are good for your brain- nice!

To save time, you can just use prepackaged cauliflower rice, which you can find here. But if you have a bit of extra time, you can make yours from scratch.

Making it is pretty straightforward. Start by cutting your cauliflower into smaller pieces.

Then place the pieces in a food processor, and process until you get rice-like grains. This food processor should make light work of it. Not only is it powerful, but it can also handle large volumes of cauliflower.

Easy, peasy!

Per Serving:

  • Calories: 342.71
  • Fats: 23.84g
  • Protein: 25.8g
  • Carbs: 7.96g
  • Fiber: 2.01g
  • Sugar: 2.56g


4. Easy Chicken Curry & Rice Meal Prep

Chicken Curry & Rice Meal Prep


Are you trying to lose weight? Then chicken breasts are going to be your new best friend.

That’s because they have a ton of protein which keeps you full. And they’re low in fat, so they contain fewer calories than, say, chicken thighs.

But chicken breasts can taste pretty bland. And no one wants to eat tasteless food.

This Easy Chicken Curry & Rice Meal Prep is anything but bland. That’s because the chicken breasts are marinated in a creamy yogurt sauce.

So, the chicken breasts come out juicy and flavorful. You’ll most likely already have the marinade ingredients at home, except for the pomegranate molasses.

Pomegranate molasses are used widely in Persian cuisine. They add sweetness and tartness- so you won’t want to skip it.

Now, it may be harder to find at your local grocery store, but you can get some here.

And the chicken is accompanied by a delicious, fresh, Persian-inspired salad and creamy coconut rice. Healthy eating doesn’t get much yummier than this.

Per Serving:

  • Calories: 717
  • Fats: 25g
  • Protein: 57.4g
  • Carbs: 58.6g
  • Fiber: 3.4g
  • Sugar: 0g


5. Chicken Burrito Bowls

Chicken Burrito Bowls


Are you craving some Mexican eats? I’ve got you covered.

These Chicken Burrito Bowls are full of Mexican Flava. You’ve got Mexican rice, creamy black beans, sweet corn, and tender chicken breasts.

And you’ve got arugula and grape tomatoes for some freshness.

What’s more, you can eat these Chicken Burritos hot or cold. So, you don’t have to wait in line for the microwave at work.

Now that’s how I like to roll.

Per Serving:

  • Calories: 520
  • Fats: 13g
  • Protein: 37g
  • Carbs: 64g
  • Fiber: 9.5g
  • Sugar: 4.2g


6. Korean Chicken

Korean Chicken


Summer is an awesome time to laze on the deck. And of course, enjoy some good barbecue as well.

But after a while, hot dogs and hamburgers can get pretty boring. That’s where these Korean Chicken Meal Prep Bowls come in handy.

The chicken thighs are smoky and full of Korean flavors. The sesame oil and soy sauce add umami flavors, which are balanced by the sweetness of the honey.

And the garlic and ginger amp up the flavors. Meanwhile, the sesame slaw is so yummy- you may never go back to regular coleslaw again.

Per Serving:

  • Calories: 520
  • Fats: 13g
  • Protein: 49g
  • Carbs: 49g
  • Fiber: 4g
  • Sugar: 8g


7. Instant Pot Greek Chicken & Rice

Instant Pot Greek Chicken & Rice


Do you enjoy Greek food? Then you’ll love this Instant Pot Greek Chicken & Rice.

It is full of yummy flavors, from the chicken-broth-infused rice, sweet red and yellow bell peppers, zucchini, fresh parsley, and creamy feta cheese.

Yet even though it’s really flavorful, it’s pretty easy to make. Just add your olive oil, onions, chicken, garlic, lemon juice, spices, and chicken broth to your Instant Pot.

Then cook on high pressure for 4 minutes before quickly releasing the pressure. Next, add bell peppers, zucchini, and parsley.

Cover and let sit for about 5 minutes. Don’t have an Instant Pot? You can get a premium quality one at an affordable price here.

Per Serving:

  • Calories: 478
  • Fats: 14g
  • Protein: 42g
  • Carbs: 43g
  • Fiber: 2g
  • Sugar: 3g


8. Chicken Taco Poblano Rice Bowls

Chicken Taco Poblano Rice Bowls


Are you looking to switch things up for Taco Tuesday? These Chicken Taco Poblano Rice Bowls are a great option.

They look and taste amazing. The red onions and corn add sweetness.

And the acidity of the tomatoes is complemented by the creaminess of the cheddar jack cheese.

Meanwhile, the poblano peppers make it extra spicy- perfect if you like it spicy. If you don’t, you can simply use red bell peppers instead of poblano peppers.

Now you will be making your taco seasoning from scratch. You’ll be using 6 different spices.

So get out those measuring spoons. I like these measuring spoons here since they are made with stainless steel. So they don’t rust or get stained easily.

Per Serving:

  • Calories: 475
  • Fats: 12g
  • Protein: 40.5g
  • Carbs: 52g
  • Fiber: 6g
  • Sugar: 3.5g


9. Jerk Chicken with Pineapple Black Bean Salsa

Jerk Chicken with Pineapple Black Bean Salsa


Are you craving some Island eats? This Jerk Chicken with Pineapple Black Bean Salsa is sure to satisfy your cravings.

Tender, juicy chicken breasts are seasoned to perfection. The pineapple black bean salsa adds even more Island Flava.

Keep a good eye on your chicken breasts when cooking them. That’s so they don’t become as hard as hockey pucks.

You want to cook your chicken breasts until they are no longer pink. To ensure they are safe to eat, it’s a good idea to use a meat thermometer to check your chicken breasts.

The internal temperature should reach 165 degrees Fahrenheit. I recommend this meat thermometer here because it reads the temperature quickly and accurately.

Check out more low calorie meal prep recipes here.

Per Serving:

  • Calories: 297.8
  • Fats: 5.88g
  • Protein: 24.63g
  • Carbs: 54.7g
  • Fiber: 8.7g
  • Sugar:


10. Honey Garlic Chicken

Honey Garlic Chicken


Do you have a hankering for some Chinese food? Try my Honey Garlic Chicken Meal Prep.

Juicy chicken thighs are covered in my easy homemade honey garlic sauce. So, they’re sweet, savory, spicy, and umami.

What’s more, this dish is high in protein. In fact, one serving contains a whopping 65 grams of protein.

So, it makes for an excellent post-workout meal. This dish is also rich in potassium which is vital for healthy blood pressures.

Now, this dish is high in sodium. That’s because of the sodium from the chicken broth and soy sauce.

So, if you’re watching your sodium, you can use low sodium soy sauce and low sodium chicken broth instead.

This low sodium chicken broth is a good option as it contains 65 percent less sodium.

Per Serving:

  • Calories: 879
  • Fats: 26g
  • Protein: 65g
  • Carbs: 97g
  • Fiber: 3.8g
  • Sugar: 18g


11. Instant Pot Chicken Fried Rice

Instant Pot Chicken Fried Rice


Time for Instant Pot Chicken Fried Rice Meal Prep Bowls. Yes, you read that right- fried rice made right in your Instant Pot!

They’re full of flavor and veggies. So, they’re good for your taste buds and your body.

Best of all, it’s pretty much a dump-and-go meal. So you don’t have to babysit your Instant Pot.

To make them, add butter, garlic, chicken breasts, chicken broth, soy sauce, and rice to your Instant Pot. Then cook on high pressure for 3 minutes before doing a quick release.

Once it is safe to open your Instant Pot, add microwaved frozen veggies and green onions. Then stir well. Enjoy!

Per Serving:

  • Calories: 325
  • Fats: 11g
  • Protein: 22g
  • Carbs: 35g
  • Fiber: 3g
  • Sugar: 2g


12. Healthy Roasted Chicken & Veggies

Healthy Roasted Chicken & Veggies


Do you hate cleaning up after meal prepping? Me too!

That’s where this Healthy Roasted Chicken & Veggies Meal Prep comes in handy. Everything is tossed onto one sheet pan.

So clean-up is a breeze. But best of all, this dish is colorful and tasty.

You’re tossing 4 different veggies; broccoli, red onions, tomatoes, and zucchini, in olive oil and Italian spices. Then you’re roasting them in the oven.

This caramelizes your veggies. So they’re sweet, not bitter.

When making this dish, make sure you cut your chicken breasts into ½ inch pieces. This will ensure that your chicken is done at the same time as your veggies.

This dish is great just the way it is. But if you like, you can serve some rice on the side.

Per Serving:

  • Calories: 524
  • Fats: 11g
  • Protein: 24g
  • Carbs: 80g
  • Fiber: 5g
  • Sugar: 3g


13. Thai Chicken

Thai Chicken


Are you sick of having sandwiches for lunch? Try these Thai Chicken Lunch Bowls for a change.

Roasted broccoli, tender chicken, and rice are served with a sweet and tangy peanut lime sauce. The sauce is so yummy that you could drink it- so make sure you make extra.

Are you allergic to peanuts? Not a problem- simply use tahini instead of peanut butter.

Per Serving:

  • Calories: 495
  • Fats: 19g
  • Protein: 36g
  • Carbs: 49g
  • Fiber: 6g
  • Sugar: 10g


14. Harissa Chicken Rice Bowl

Harissa Chicken Rice Bowl


When it comes to convenience, you can’t beat frozen dinners. Pop them in the microwave, and you’re good to go.

But your typical commercial frozen meal tends to be quite unhealthy. That’s because it’s loaded with sodium and sugar.

This Harissa Chicken Rice Bowl Frozen Meal Prep is quite good for you. It has only 2.8 grams of sugar.

And it provides only 8% of your daily sodium needs. But best of all, it’s yummy.

The spiciness of the harissa paste is balanced by the creaminess of the hummus. It’s a fiesta in your mouth.

Aside from being yummy, this dish is nutritious too. It is rich in folate, which is vital for making DNA.

And it’s an excellent source of magnesium, which is vital for healthy bones.

Per Serving:

  • Calories: 425
  • Fats: 12.6g
  • Protein: 41.3g
  • Carbs: 36.6g
  • Fiber: 6.7g
  • Sugar: 2.8g



15. Spicy Pineapple Chicken

Spicy Pineapple Chicken


Do you love sweets? Then you’ll enjoy my Spicy Pineapple Chicken Meal Prep.

The addition of pineapple adds a nice sweetness to the chicken. And the chili sauce, red pepper flakes, and jalapeno peppers add a burst of heat.

Meanwhile, the soy sauce adds umami. Who said you can’t have your cake, ahem, chicken, and eat it?

To make it a meal, serve with some rice.

Per Serving:

  • Calories: 324
  • Fats: 10g
  • Protein: 31g
  • Carbs: 29g
  • Fiber: 1.8g
  • Sugar: 23g


16. Honey Sesame Chicken Lunch Bowls

Honey Sesame Chicken Lunch Bowls


Are you grinding your teeth trying to get your kids to eat their veggies? Serve them these Lunch Bowls.

Broccoli and snap peas are stir-fried in a sweet and savory honey sesame sauce. Don’t be surprised if your kids’ lunch boxes are empty!

Besides being yummy, these Lunch Bowls are pretty nutritious. They are packed with protein, which is essential for growing kids.

And they are rich in Vitamins A and C, which boost your kids’ immunity.

Best of all, they take only 30 minutes to make. So you can spend less time cooking and more time with your kids.

Per Serving:

  • Calories: 483.19
  • Fats: 14.29g
  • Protein: 31.74g
  • Carbs: 57.74g
  • Fiber: 4.35g
  • Sugar: 22.07g


17. Greek Chicken Rice Bowls

Greek Chicken Rice Bowls


In the mood for some Greek food? Have these Greek Chicken Meal Prep Rice Bowls.

They are brimming with delightful Greek flavors, from the salty Kalamata olives, refreshing cucumber, sweet orange bell peppers, creamy feta cheese, and cherry tomatoes.

Not only do these Bowls taste great, but they also look great. Your coworkers won’t believe you made it yourself.

To make your chicken extra juicy and flavorful, you’ll be marinating your chicken breasts first. Start by adding lemon juice, vinegar, olive oil, garlic, and oregano in a bowl.

Next, place your chicken breasts in a Ziploc bag, and pound to a half-inch thickness with a mallet. This one here is lightweight yet pretty strong. So, it’s easy on your arms.

Finally, add your marinade to the Ziploc bag and marinate for 30 minutes.

Per Serving:

  • Calories: 418
  • Fats: 17g
  • Protein: 44g
  • Carbs: 23g
  • Fiber: 2.5g
  • Sugar: 2.5g


18. Buffalo Chicken

Buffalo Chicken


Do you like spicy food? This Buffalo Chicken Meal Prep will be up your alley.

It’s juicy-tender and full of flavor. The Frank’s buffalo sauce adds heat, while the honey balances out some of the heat.

And the lime juice adds a delightful tang and freshness too. Your taste buds will be delighted.

To get the chicken juicy-tender, you’ll be cooking your Buffalo sauce-infused chicken breasts in a slow cooker.

You can either cook it on high for 3 to 4 hours or on low for about 8 hours. I recommend this slow cooker here as it’s pretty spacious, so your chicken won’t get overcrowded.

Once your chicken is ready, shred it with a fork. Or, to make it easier, you can use a meat shredder like this instead.

Easy peasy!

Per Serving:

  • Calories: 411
  • Fats: 16g
  • Protein: 30g
  • Carbs: 39g
  • Fiber: 5g
  • Sugar: 13g


19. Crock Pot Teriyaki Chicken

Crock Pot Teriyaki Chicken


Looking for another slow cooker dish? Here you go!

This Crock Pot Teriyaki Chicken is moist and flavorful. It has the perfect combination of umami, sweet, spicy, and savory.

And it served with nicely caramelized red bell peppers, snow peas, and broccoli. So, you’re getting lots of freshness and nutrition.

The addition of the sesame seeds adds more Asian flavors.

And to enjoy all the delicious Teriyaki sauce, you’ll be having rice. But if you want to make it lighter, you can enjoy your sauce with Shirataki noodles.

Shirataki noodles are a zero-calorie noodle made from the Japanese konjac plant. Besides being low calorie, Shirataki noodles are also rich in beneficial fiber. If you’d like to try some, you can get some here.

Per Serving:

  • Calories: 534
  • Fats: 14g
  • Protein: 43g
  • Carbs: 63g
  • Fiber: 4g
  • Sugar: 22g


20. Maple Ginger Chicken Lunch Bowls

Maple Ginger Chicken Lunch Bowls


Are you craving Chinese food for lunch? These Maple Ginger Chicken Meal Prep Bowls will definitely satisfy your cravings.

They are so delicious. Tender chicken breast is sauteed in a sticky, sweet, and umami-rich sauce, along with a medley of veggies.

All topped with crunchy cashews- Yum! With a meal like this, who needs Chinese takeout?

Per Serving:

  • Calories: 463
  • Fats: 12g
  • Protein: 35g
  • Carbs: 54g
  • Fiber: 3g
  • Sugar: 18g


21. Creamy Tuscan Chicken & Cauliflower Rice

Creamy Tuscan Chicken & Cauliflower Rice


I love Italian food, as I’m sure many of you do too. But if you’re watching your carbs, Italian food can be a huge No-No.

That’s because of all the pasta. And pasta equals carbs- tons of them.

With this Creamy Tuscan Chicken Meal Prep, you can still enjoy your Italian food- and still fit in your skinny pants.

On the menu is tender chicken breasts smothered in a creamy, garlic sauce. All topped with tangy sun-dried tomatoes and baby spinach- you’ll feel like you’re eating at your favorite Italian restaurant.

And it contains less than 14 grams of carbs. The key to it being low carb is that you’re ditching the pasta and serving it with cauliflower rice instead.

So you save a ton on carbs. However, if you still miss your pasta, you can serve your chicken with some low-carb pasta like this instead.

Buon appetito!

Per Serving:

  • Calories: 577.76
  • Fats: 39.42g
  • Protein: 41.18
  • Carbs: 17.28g
  • Fiber: 4.74g
  • Sugar: 5.41g


21 Chicken and Rice Meal Prep Ideas

21 Chicken and Rice Meal Prep Ideas

Yield: 2-4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Need recipes for your meal plan? These Chicken and Rice Meal Prep ideas are super delicious, easy to make, and simple.


  • 1. Honey Sriracha Chicken
  • 2. 20-Minute Chicken, Rice, & Broccoli
  • 3. Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice
  • 4. Easy Chicken Curry & Rice Meal Prep
  • 5. Chicken Burrito Bowls
  • 6. Korean Chicken
  • 7. Instant Pot Greek Chicken & Rice
  • 8. Chicken Taco Poblano Rice Bowls
  • 9. Jerk Chicken with Pineapple Black Bean Salsa
  • 10. Honey Garlic Chicken
  • 11. Instant Pot Chicken Fried Rice
  • 12. Healthy Roasted Chicken & Veggies
  • 13. Thai Chicken
  • 14. Harissa Chicken Rice Bowl
  • 15. Spicy Pineapple Chicken
  • 16. Honey Sesame Chicken Lunch Bowls
  • 17. Greek Chicken Rice Bowls
  • 18. Buffalo Chicken
  • 19. Crock Pot Teriyaki Chicken
  • 20. Maple Ginger Chicken Lunch Bowls
  • 21. Creamy Tuscan Chicken & Cauliflower Rice


  1. Scroll up to get a bunch of easy, yummy, and delicious chicken meal preps. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  2. Get your shopping list going and make sure you've got all the ingredients.
  3. Get cooking and make your next Chicken and Rice Meal Prep!


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