Satisfying yet predictable, the classic combination of chicken and rice is a staple for many.
However, it’s time to shake things up with some exciting meal prep ideas! Ditch the monotony and hello to flavorful, nutritious, and protein-rich meals that will become your new go-to favorites.
Honey Sriracha Chicken
If you’re a fan of spicy flavors, you’ll love these Honey Sriracha Chicken Meal Prep Bowls. The sweet and sticky sauce adds a bold kick to the chicken, making it a standout dish.
The broccoli in this recipe adds a satisfying crunch, but its benefits go beyond just texture. It’s also a rich source of vitamins A and C, as well as antioxidants that may help reduce inflammation. With each serving providing 455 calories, 10g of fats, 24g of protein, 67g of carbs, and 2g of fiber, this recipe is not only delicious but also nutritious.
20-Minute Chicken, Rice, & Broccoli
As a meal prep enthusiast, I’m always on the lookout for ways to streamline my process without sacrificing flavor or nutrition. That’s why I’m excited to share this 20-minute Chicken, Rice, and Broccoli Meal Prep recipe with you. At its core is a juicy-tender chicken breast seasoned with a custom blend that yields a delightful balance of flavors. To achieve the perfect sear and even cooking, I highly recommend reaching for your trusty cast-iron skillet – it’s a game-changer. And let’s be real, there’s no denying the satisfaction of a well-cooked chicken dinner. Nutritional highlights per serving include: 356 calories, 9g fat, 26g protein, 41g carbs, 2g fiber, and only 2g sugar.
Meal Prep Garlic Butter Chicken Meatballs with Cauliflower Rice
For individuals monitoring their carb intake, this dish is a great option as it contains less than 6 grams of net carbs, making it suitable for maintaining ketosis. Cauliflower rice is an excellent low-carb and calorie-conscious alternative to traditional rice. To make things even easier, you can opt for pre-packaged cauliflower rice or take the DIY approach by processing cauliflower florets in a food processor until they resemble rice grains.
In terms of nutritional information per serving:
Calories: 342.71
Fat: 23.84g
Protein: 25.8g
Carbohydrates: 7.96g
Fiber: 2.01g
Sugar: 2.56g
Easy Chicken Curry & Rice Meal Prep
To achieve weight loss, incorporate chicken breasts into your diet – a lean protein source with fewer calories and less fat compared to thighs. Elevate the flavor of this dish with our Easy Chicken Curry & Rice Meal Prep recipe, which utilizes a creamy yogurt marinade and pomegranate molasses for added depth. If you’re having trouble finding pomegranate molasses locally, rest assured that it’s readily available online. Here’s a breakdown of the nutritional information per serving: 717 calories, 25g of fat, 57.4g of protein, 58.6g of carbohydrates, and 3.4g of fiber, with zero grams of sugar.
Korean Chicken
Indulge in the harmonious fusion of Korean-inspired flavors, where succulent chicken thighs are elevated by a rich medley of sesame oil, soy sauce, and umami notes. The subtle sweetness of honey provides a delightful contrast, while the pungency of garlic and the spicy warmth of ginger add depth to this savory delight. Meanwhile, the addictive sesame slaw boasts a flavor so alluring that you may find yourself renouncing traditional coleslaw forevermore. Per serving, you can expect: Calories – 520, Fats – 13g, Protein – 49g, Carbs – 49g, Fiber – 4g, Sugar – 8g.
Instant Pot Greek Chicken & Rice
Combine the flavors of olive oil, sautéed onions, chicken breast or thighs, minced garlic, lemon juice, and a blend of spices in your Instant Pot. Next, add in some chicken broth to enhance the overall taste. Once everything is combined, cook on high pressure for 4 minutes before quickly releasing any remaining pressure.
After cooking, stir in some sliced bell peppers, zucchini, and fresh parsley leaves. Allow the mixture to sit under the lid for about 5 minutes, allowing the flavors to meld together.
If you don’t have an Instant Pot, you can easily acquire a high-quality one at an affordable price.
Per serving, this recipe yields:
Calories: 478
Fats: 14g
Protein: 42g
Carbs: 43g
Fiber: 2g
Sugar: 3g
Chicken Taco Poblano Rice Bowls
Kickstart your Taco Tuesday with a flavorful twist by whipping up Chicken Taco Poblano Rice Bowls. The sweet and savory combination of red onions, corn, and tomatoes is elevated by the creamy richness of cheddar jack cheese. To take it to the next level, create your own taco seasoning blend from scratch using a medley of 6 spices – don’t be afraid to get precise with those measuring spoons! I’m particularly fond of these stainless steel ones for their durability. Here’s the nutritional lowdown per serving: Calories: 475, Fats: 12g, Protein: 40.5g, Carbs: 52g, Fiber: 6g, and Sugar: 3.5g.
Jerk Chicken with Pineapple Black Bean Salsa
Savor the flavors of tender and juicy chicken breasts, expertly seasoned to bring out their natural deliciousness. The sweetness of the pineapple black bean salsa provides a delightful contrast, elevating the dish to new heights.
When it comes to ensuring the chicken is cooked to perfection, don’t skip this crucial step: use a meat thermometer to check the internal temperature. Aim for a reading of 165 degrees Fahrenheit or higher to guarantee food safety and quality. I highly recommend using this reliable meat thermometer, which provides quick and accurate readings.
For more low-calorie meal prep inspiration, explore our collection of recipes here.
Nutritional Breakdown per Serving:
Calories: 297.8
Fats: 5.88g
Protein: 24.63g
Carbs: 54.7g
Fiber: 8.7g
Instant Pot Chicken Fried Rice
Indulge in the savory delight of Instant Pot Chicken Fried Rice Meal Prep Bowls, packed with an abundance of flavors and nutrients. This effortless meal prep recipe is a true dump-and-go experience – simply combine butter, garlic, chicken breasts, chicken broth, soy sauce, and rice in your Instant Pot, cook on high pressure for 3 minutes, followed by quick release, then incorporate microwaved frozen veggies and green onions. A gentle stir completes this satisfying dish. Per serving, you can expect: Calories: 325, Fats: 11g, Protein: 22g, Carbs: 35g, Fiber: 3g, Sugar: 2g.
Healthy Roasted Chicken & Veggies
This convenient Healthy Roasted Chicken & Veggies Meal Prep requires minimal effort, as it’s all cooked on a single sheet pan, making cleanup a breeze. The dish is vibrant and flavorful, thanks to the combination of tender chicken, crisp vegetables, and a hint of Italian seasoning. To achieve that caramelized sweetness, toss broccoli, red onions, tomatoes, and zucchini with olive oil and seasonings before roasting in the oven. For even cooking, cut your chicken breasts into 3/4-inch pieces. Nutritionally speaking, this recipe yields: approximately 524 calories per serving, with 11g of fat, 24g of protein, 80g of carbohydrates, 5g of fiber, and just 3g of sugar.
Thai Chicken
Looking to break free from the same old lunch routine? Look no further than these flavorful Thai Chicken Lunch Bowls. A symphony of roasted broccoli, tender chicken, and savory rice is elevated by a sweet and tangy peanut lime sauce. And don’t worry if peanuts aren’t your thing – simply swap in some creamy tahini for a nut-free alternative. Nutritional highlights include: 495 calories, 19g of fat, 36g of protein, 49g of carbs, 6g of fiber, and 10g of sugar per serving.
Harissa Chicken Rice Bowl
This Harissa Chicken Rice Bowl Frozen Meal Prep is a nutritious option that not only tantalizes the taste buds but also provides impressive nutritional credentials. With a sugar content of just 2.8 grams, it’s an ideal choice for those mindful of their sweet intake. Furthermore, this dish meets the sodium needs of only 8% of your daily requirements, making it a great option for those who need to monitor their salt consumption.
In addition to its delectable flavor, this meal is also rich in essential nutrients like folate, which plays a vital role in DNA production, and magnesium, an excellent mineral for maintaining healthy bones. With these impressive credentials, the Harissa Chicken Rice Bowl Frozen Meal Prep stands out as a healthy and satisfying option.
Here’s a breakdown of the nutritional information per serving:
* Calories: 425
* Fats: 12.6g
* Protein: 41.3g
* Carbs: 36.6g
* Fiber: 6.7g
* Sugar: 2.8g
Honey Sesame Chicken Lunch Bowls
Transform your kids’ lunchtime with these nutritious and quick-to-make Lunch Bowls! A flavorful combination of broccoli, snap peas, and honey sesame sauce brings a delightful twist to the usual veggie fare. Not only are they scrumptious, but these bowls also pack a punch of protein, Vitamins A and C, which help boost your little ones’ immune systems. The best part? They can be prepared in just 30 minutes, making them a perfect solution for busy families. Here’s the nutritional breakdown per serving: Calories – 483.19, Fats – 14.29g, Protein – 31.74g, Carbs – 57.74g, Fiber – 4.35g, Sugar – 22.07g.
Greek Chicken Rice Bowls
To create these delectable Greek Chicken Meal Prep Rice Bowls, begin by combining lemon juice, vinegar, olive oil, garlic, and oregano in a bowl for a harmonious blend of flavors. Next, place your chicken breasts in a Ziploc bag and gently pound them to a half-inch thickness using a lightweight yet sturdy mallet, perfect for tenderizing the meat without overexertion. Finally, add the marinade mixture to the bag and let it soak for 30 minutes, allowing the flavors to meld together and infuse into the chicken. Per serving, these bowls boast an impressive nutritional profile: 418 calories, with 17g of fat, 44g of protein, 23g of carbohydrates, 2.5g of dietary fiber, and a mere 2.5g of sugar.
Buffalo Chicken
Transform your chicken breasts into mouthwatering, tender morsels by slow-cooking them in a rich Buffalo sauce. Simply place the chicken in your cooker and let it work its magic for either 3-4 hours on high or an impressive 8 hours on low. I highly recommend this spacious slow cooker model to ensure your chicken has ample room to cook evenly without overcrowding. Once cooked, simply shred the chicken with a fork or utilize a meat shredder like this one to make quick work of it.
Crock Pot Teriyaki Chicken
Indulge in the harmonious blend of umami, sweet, spicy, and savory flavors with this Crock Pot Teriyaki Chicken recipe. The addition of caramelized red bell peppers, snow peas, and broccoli not only elevates the dish’s freshness but also boosts its nutritional value. Serve the mouthwatering Teriyaki sauce over rice or Shirataki noodles, a low-calorie option rich in fiber, providing a guilt-free meal. For those interested in trying this recipe, you can find more information here. Per serving, this dish offers a satisfying balance of: Calories: 534, Fats: 14g, Protein: 43g, Carbs: 63g, Fiber: 4g, Sugar: 22g.
Maple Ginger Chicken Lunch Bowls
Indulge in the savory flavors of these Maple Ginger Chicken Meal Prep Bowls, a culinary masterpiece that will leave you craving more. The combination of tender chicken breast, sautéed to perfection and smothered in a rich, sweet, and umami-infused sauce, is perfectly balanced by a colorful medley of vegetables. Topped with a satisfying crunch from the cashews, this meal is sure to satisfy even the most intense Chinese food cravings without ever having to resort to takeout. With each serving, you’ll enjoy a nutritional profile that’s just as impressive: 463 calories, 12g fat, 35g protein, 54g carbohydrates, and a respectable 3g of fiber and 18g of sugar per serving.
Creamy Tuscan Chicken & Cauliflower Rice
A low-carb twist on a classic Italian dish, Creamy Tuscan Chicken Meal Prep is a game-changer for those looking to reduce their carb intake. By substituting traditional pasta with cauliflower rice, you can enjoy a delicious and satisfying meal that stays under 14 grams of carbs. For added flexibility, consider serving the chicken with low-carb pasta alternatives instead. Nutrition information per serving: 577.76 calories, 39.42g fats, 41.18g protein, 17.28g carbs, 4.74g fiber, and 5.41g sugar.
