High Protein Chicken Rice Bowl

Name: High Protein Chicken Rice Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 4 boneless, skinless chicken breasts; 2 tablespoons soy sauce; 1 tablespoon olive oil; 1 tablespoon honey; 2 garlic cloves, minced; Salt and pepper to taste; 2 cups cooked brown rice; 1 cup broccoli florets; 1 red bell pepper, chopped; 1 carrot, sliced; 1 cup snap peas; Sesame seeds for garnish; Green onions, sliced for garnish

Highlighted under: Fresh Balance Kitchen

I love creating meals that not only taste fantastic but also pack a punch in protein. This High Protein Chicken Rice Bowl has become a go-to for me when I need a satisfying meal that's quick and easy. The combination of tender, seasoned chicken, fluffy rice, and vibrant vegetables makes every bite a delight. Plus, it’s versatile—feel free to customize it with your favorite veggies or sauces. I can whip it up in no time, making it perfect for busy weeknights or meal prep for the week ahead.

Created by

Rowan Tate

Last updated on 2026-01-24T10:22:10.578Z

When I initially tried making a rice bowl, I focused on maximizing flavor while ensuring it was healthy. The key was using simple, fresh ingredients and marinading the chicken for just enough time to let the flavors meld without overwhelming it. I’ve found that a quick sauté of the vegetables in the leftover marinade brings them to life, adding the ideal touch to the bowl.

One specific technique I swear by is cooking the rice with a little chicken broth instead of water. This adds depth to the rice that complements the chicken beautifully. Trust me, it makes all the difference, and soon enough, this dish became my staple when I needed a protein boost.

        Why You'll Love This Recipe
        Packed with lean protein to fuel your day
Bursting with colorful veggies for a nutritional boost
Quick and easy to make, perfect for meal prep

      

Maximizing Flavor with Marinades

Marinades are key to infusing chicken with flavor and moisture. In this recipe, the combination of soy sauce and honey not only seasons the chicken but also helps caramelize the surface when cooked, creating a mouthwatering glaze. Aim for a marinade time of at least 15 minutes, but if you're in a pinch, even a quick 5-minute soak can enhance the overall taste. For deeper flavor, consider marinating for a few hours or overnight in the refrigerator.

If you're looking to customize your marinade, consider adding a splash of lime juice or ginger for a tangy kick. You can also substitute the soy sauce with tamari for a gluten-free option, or coconut aminos for a soy-free alternative while still maintaining that savory flavor.

Perfecting Vegetable Texture

Sautéing vegetables requires attention to heat and timing. Using medium-high heat helps achieve the ideal tender-crisp texture—where veggies retain their vibrant color and a satisfying bite. As you sauté, keep an eye on the steam; if it’s excessive, it could mean the veggies are steaming instead of sautéing. Cooking them for about 5-6 minutes should allow them to soften while still maintaining their nutritious crunch.

For a twist, feel free to roast the vegetables instead. Toss them in a little olive oil and roast at 425°F (220°C) for 15-20 minutes until golden and slightly charred, which brings out their natural sweetness. This method also allows you to roast them simultaneously in the oven while cooking the chicken on the stovetop, saving valuable time.

Storage and Meal Prep Tips

This High Protein Chicken Rice Bowl is ideal for meal prep! Cooked components can be stored separately in airtight containers in the refrigerator for up to 4 days. To help maintain flavor and texture, store the chicken and vegetables without the rice. When ready to eat, simply reheat the chicken and veggies in a skillet over medium heat until warmed through, approximately 5-7 minutes, adding a splash of water or broth to prevent drying out.

If you want to make ahead for a longer duration, consider freezing the cooked components. The chicken and sautéed vegetables freeze well for up to 3 months. When ready to eat, thaw overnight in the refrigerator and reheat on the stovetop. This keeps your meal prep efficient without sacrificing taste, ensuring you have satisfying dinners on busy nights.

Ingredients

For the Chicken

4 boneless, skinless chicken breasts
2 tablespoons soy sauce
1 tablespoon olive oil
1 tablespoon honey
2 garlic cloves, minced
Salt and pepper to taste

For the Rice Bowl

2 cups cooked brown rice
1 cup broccoli florets
1 red bell pepper, chopped
1 carrot, sliced
1 cup snap peas
Sesame seeds for garnish
Green onions, sliced for garnish

Instructions

Marinate the Chicken

In a bowl, whisk together soy sauce, olive oil, honey, minced garlic, salt, and pepper. Add the chicken breasts and let them marinate for at least 15 minutes.

Cook the Chicken

In a skillet over medium-high heat, cook the marinated chicken for about 6-7 minutes on each side or until fully cooked. Remove from heat, let it rest, and then slice.

Sauté the Vegetables

In the same skillet, add a touch more oil if needed, and sauté the broccoli, bell pepper, carrot, and snap peas for about 5-6 minutes until tender yet crisp.

Assemble the Bowl

In bowls, layer the cooked brown rice, sautéed vegetables, and slices of chicken. Drizzle with any remaining marinade and sprinkle with sesame seeds and green onions.

Pro Tips

For extra flavor, consider adding a splash of sesame oil or a dollop of sriracha for some heat. You can also swap the chicken for tofu or shrimp for a different protein option.

Serving Suggestions

Although this chicken rice bowl is delicious as is, feel free to elevate your meal with additional toppings. Consider adding sliced avocado for creaminess, or a dollop of Greek yogurt for tang. A drizzle of sriracha or your favorite hot sauce can also introduce a spicy kick, making each bite an exciting experience.

To balance the protein and carbs, think about including a serving of edamame or a sprinkle of chopped nuts like almonds or cashews for added crunch. This not only enhances the texture but also ramps up the nutritional value and makes for a beautiful presentation.

Scaling the Recipe

Scaling this recipe is straightforward. If you’re cooking for a crowd, simply multiply the ingredients accordingly. Each chicken breast generally weighs around 6-8 ounces; consider this when adjusting the quantities for larger batches. Just ensure you have a sufficiently large skillet or cook in batches to maintain even cooking.

If you're halving the recipe, you can still use the same marinating time and cooking temperatures. Just keep in mind, smaller amounts might cook slightly quicker, so check for doneness a minute or two earlier than stated.

Questions About Recipes

→ Can I make this bowl vegetarian?

Yes! Simply replace the chicken with tofu or tempeh and use vegetable broth for cooking the rice.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave before serving.

→ What other veggies can I include?

Feel free to add spinach, zucchini, or bell peppers—whatever you enjoy or have on hand!

→ Is this recipe suitable for meal prep?

Absolutely! It holds up well in the fridge and is great for quick lunches throughout the week.