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23 Chicken and Rice Meal Prep Ideas

Chicken and rice – a winning combo that never fails to satisfy! But is it always an exciting dinner choice? Well, yes, with these chicken and rice meal prep ideas!

Say goodbye to boring chicken and rice dishes! These tasty mal-prep ideas offer healthy, delicious, protein-packed meals that you will love making in advance.

chicken and rice meal prep

1. Easy Orange Chicken Meal Prep


Citrusy, fluffy, and loaded with proteins and fiber. This orange chicken dish is served with white rice and broccoli for a full and well-rounded dish.

You need just over half an hour to prep these four healthy containers. They’re super packable and are sure to make your lunch break exciting.

Per Serving:

• Calories: 662

• Fats: 15g

• Protein: 62g

• Carbs: 71g

• Fiber: 6.1g

• Sugar: 21

2. Teriyaki Chicken Meal Prep


In the mood for a salty-sweet dish? Well, look no more! This Teriyaki chicken and rice with a side of broccoli is worth trying!

Because it has it all! The nutrients, the flavor, the hassle-free prep. In just 35 minutes, you can make four individual portions that can be stored for later. 

Per Serving:

• Calories: 653

• Fats: 20g

• Protein: 51g

• Carbs: 68g

• Fiber: 2.4g

• Sugar: 23g

3. Honey Sriracha Chicken

Honey Sriracha Chicken


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

The fiery yet sweet and sticky sauce adds a kick to the chicken.

Broccoli adds a nice crunch to this dish and provides health benefits like Vitamins A and C, and antioxidants that may reduce inflammation.

Per Serving:

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

4. 20-Minute Chicken, Rice, & Broccoli

Chicken, Rice, & Broccoli


I’m a big fan of having meals prepped for the week, but not of how long meal prepping can take.

This 20-minute Chicken, Rice, and broccoli Meal Prep features juicy-tender chicken flavored with a delightful rub.

For a nice sear and even-cooking on your chicken, it’s best to use a cast-iron skillet like this.

Winner, winner, chicken dinner.

Per Serving:

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

5. Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice

Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice


If you’re watching your carbs, this dish contains less than 6 grams of net carbs to maintain ketosis.

Opt for Cauliflower rice, to maintain low carbs and calories.

To save time, use prepackaged cauliflower rice, which you can find here. To make your own, cut cauliflower into pieces and process in a food processor until you achieve rice-like grains. This food processor should make light work of it.

Per Serving:

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

6. Easy Chicken Curry & Rice Meal Prep

Chicken Curry & Rice Meal Prep


Lose weight with chicken breasts – high in protein and lower in fat and calories than thighs.

Elevate their flavor with this Easy Chicken Curry & Rice Meal Prep featuring a creamy yogurt marinade and pomegranate molasses.

Pomegranate Molasses may be harder to find locally, but you can get some here.

Per Serving:

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

7. Chicken Burrito Bowls

Chicken Burrito Bowls


These Chicken Burrito Bowls are full of flavor with your 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.

Per Serving:

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

8. Korean Chicken

Korean Chicken


These smokey Korean-flavored chicken thighs enriched with sesame oil, soy sauce and umami flavors, are balanced by the sweetness of the honey and intensified with garlic and ginger.

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

9. Instant Pot Greek Chicken & Rice

Instant Pot Greek Chicken & Rice


To make this Instant Pot Greek Chicken & Rice combine olive oil, onions, chicken, garlic, lemon juice, spices, and chicken broth to your Instant Pot.

Cook on high pressure for 4 minutes, quickly release pressure, and 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

10. Chicken Taco Poblano Rice Bowls

Chicken Taco Poblano Rice Bowls


Switch things up for Taco Tuesday with these Chicken Taco Poblano Rice Bowls.

Enjoy sweetness from red onions and corn, and let the acidity of tomatoes be complemented by the creaminess of cheddar jack cheese.

Craft your taco seasoning from scratch using 6 different spices – So get out those measuring spoons.
I like these measuring spoons here since they are made with stainless steel.

Per Serving:

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

11. Jerk Chicken with Pineapple Black Bean Salsa

Jerk Chicken with Pineapple Black Bean Salsa


Tender, juicy chicken breasts are seasoned to perfection and complemented by the pineapple black bean salsa.

Ensure the chicken is fully cooked by using a meat thermometer. 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:

12. Honey Garlic Chicken

Honey Garlic Chicken


Satisfy your Chinese food cravings with my Honey Garlic Chicken Meal Prep.

Juicy chicken thighs are covered in a homemade honey garlic sauce.

As, this dish is high in sodium from the chicken broth and soy sauce, consider using low-sodium soy sauce or this low sodium chicken broth is a good option containing 65 percent less sodium.

Per Serving:

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

13. Instant Pot Chicken Fried Rice

Instant Pot Chicken Fried Rice


Time for Instant Pot Chicken Fried Rice Meal Prep Bowls bursting with flavor and veggies.

It’s pretty much a dump-and-go meal – simply add butter, garlic, chicken breasts, chicken broth, soy sauce, and rice to your Instant Pot, cook on high pressure for 3 minutes, quick release, then add microwaved frozen veggies and green onions.

Stir well and enjoy!

Per Serving:

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

14. Healthy Roasted Chicken & Veggies

Healthy Roasted Chicken & Veggies


This Healthy Roasted Chicken & Veggies Meal Prep comes in handy – all on one sheet pan for easy cleanup.

Colorful and tasty, toss broccoli, red onions, tomatoes, and zucchini, in olive oil and Italian spices, then roast in the oven for caramelized sweetness.

Ensure even cooking by cutting your chicken breasts into ½ inch pieces.

Per Serving:

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

15. 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.

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

16. Harissa Chicken Rice Bowl

Harissa Chicken Rice Bowl


This Harissa Chicken Rice Bowl Frozen Meal Prep is a healthy option with only 2.8 grams of sugar and provides only 8% of your daily sodium needs.

Aside from being yummy, this dish is nutritious too. It is rich in folate, which is vital for making DNA and an excellent source of bone-healthy magnesium.

Per Serving:

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

17. 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.

To make it a meal, serve with some rice.

Per Serving:

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

18. Honey Sesame Chicken Lunch Bowls

Honey Sesame Chicken Lunch Bowls


Get your kids to eat their veggies with these Lunch Bowls!

Broccoli and snap peas are stir-fried in a sweet and savory honey sesame sauce.

Besides being yummy, these Lunch Bowls are packed with protein, and rich in Vitamins A and C, which boost your kids’ immunity.

Best of all, they take only 30 minutes to make!

Per Serving:

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

19. Greek Chicken Rice Bowls

Greek Chicken Rice Bowls


To make these Greek Chicken Meal Prep Rice Bowls start by adding lemon juice, vinegar, olive oil, garlic, and oregano in a bowl.

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.

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

20. Buffalo Chicken

Buffalo Chicken


Achieve juicy-tender chicken by slow-cooking Buffalo sauce-infused chicken breasts, either 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.

Shred your chicken with a fork or to make it easier, you can use a meat shredder like this instead.

Per Serving:

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

21. Crock Pot Teriyaki Chicken

Crock Pot Teriyaki Chicken


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

Caramelized red bell peppers, snow peas, and broccoli add extra freshness and nutrition.

Enjoy the delicious Teriyaki sauce with rice or Shirataki noodles – a zero-calorie noodle that is 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

22. Maple Ginger Chicken Lunch Bowls

Maple Ginger Chicken Lunch Bowls


These Maple Ginger Chicken Meal Prep Bowls will definitely satisfy your Chinese food 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

23. Creamy Tuscan Chicken & Cauliflower Rice

Creamy Tuscan Chicken & Cauliflower Rice


Creamy Tuscan Chicken Meal Prep is a carb friendly option for Italian food lovers.

The key to it being less than 14 grams of carbs is that you’re replacing pasta with cauliflower rice instead.

However, if you still miss your pasta, you can serve your chicken with some low-carb pasta like this instead.

Per Serving:

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