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: 2 cups cooked brown rice; 2 boneless, skinless chicken breasts; 1 cup broccoli florets; 1 red bell pepper, sliced; 1 cup snap peas; 2 tablespoons olive oil; Salt and pepper to taste; Fresh cilantro for garnish; 3 tablespoons soy sauce; 1 tablespoon honey; 1 teaspoon sesame oil; 1 teaspoon minced garlic; 1 teaspoon grated ginger

Highlighted under: Clean Healthy Meals Favorites

I absolutely love making this High Protein Chicken Rice Bowl for a nutritious and delicious meal! It’s packed with lean protein, colorful vegetables, and wholesome grains, making it a perfect dish for both lunch and dinner. I enjoy customizing it with my favorite toppings, and whether I’m feeding the family or meal prepping for the week, this recipe is a go-to. The flavors meld beautifully, and it’s astonishing how quickly I can whip this up, keeping my nutritional goals in check while satisfying my taste buds.

Created by

Lucy Thompson

Last updated on 2026-02-02T00:41:35.873Z

When I first created this High Protein Chicken Rice Bowl, I wanted something that was not just filling but also loaded with nutrients. I tested various grain and protein combinations, and finally landed on the perfect balance of chicken breast, brown rice, and vibrant veggies. A dash of my secret sauce takes it over the top, and I can’t resist making this multiple times a week!

What works beautifully here is the layering of flavors and textures. I recommend cooking the chicken until it’s perfectly seared, giving it a delightful crunch that contrasts nicely with the fluffy rice. Add some fresh herbs before serving for a burst of flavor that elevates this simple recipe even more!

Why You Will Love This Recipe
High protein content to fuel your day
Colorful vegetables packed with vitamins
Quick and easy to prepare for busy lifestyles

Ingredient Insights

The choice of brown rice as the base for this High Protein Chicken Rice Bowl is deliberate due to its fiber content and nutty flavor. Unlike white rice, brown rice retains the bran layer, which enhances its nutritional profile. It takes around 45 minutes to cook, so it's best to prepare it in advance or use a quick-cooking variety to save time during meal prep. A great substitute is quinoa, which cooks faster and offers a similar nutty taste while increasing protein content further.

Lean protein from the chicken plays a crucial role in this dish, providing sustained energy and fullness. When cooking the chicken, a high enough temperature (around 400°F for the pan) ensures a nice sear, contributing to flavor. If you don’t have chicken breasts on hand, you can use thighs for a richer flavor—just keep in mind they might require a longer cooking time, approximately 8-10 minutes per side.

Cooking Techniques

Sautéing your vegetables in the same pan used for the chicken not only saves on cleanup but also builds layers of flavor as the residual drippings enhance the dish. Aim for a high heat during this step to achieve that tender-crisp texture. Vegetables should turn vibrant and glossy but retain a bit of bite, ideally around 5 minutes. If you find your veggies browning too quickly, lower the heat slightly to maintain their color and nutrients.

When creating the sauce, using fresh garlic and ginger is key for a vibrant flavor profile. If you're short on time, you can substitute with garlic powder and ground ginger, but you'll miss out on the fresh zing. Balancing the sauce’s sweetness with the soy sauce is essential—if it's too salty, a splash of rice vinegar can help brighten it up. Always taste and adjust to your preference before drizzling it over the bowl.

Ingredients

For the Bowl

2 cups cooked brown rice
2 boneless, skinless chicken breasts
1 cup broccoli florets
1 red bell pepper, sliced
1 cup snap peas
2 tablespoons olive oil
Salt and pepper to taste
Fresh cilantro for garnish

For the Sauce

3 tablespoons soy sauce
1 tablespoon honey
1 teaspoon sesame oil
1 teaspoon minced garlic
1 teaspoon grated ginger

Instructions

Prepare the Sauce

In a bowl, whisk together the soy sauce, honey, sesame oil, minced garlic, and grated ginger until well combined. Set aside.

Cook the Chicken

Season the chicken breasts with salt and pepper. Heat 1 tablespoon of olive oil in a pan over medium heat. Add the chicken and cook for 6-7 minutes on each side or until fully cooked. Remove from heat and let it rest for a few minutes before slicing.

Sauté the Vegetables

In the same pan, add another tablespoon of olive oil. Add the broccoli, bell pepper, and snap peas. Sauté for about 5 minutes until they are tender-crisp.

Assemble the Bowl

In a bowl, layer the brown rice, sliced chicken, and sautéed vegetables. Drizzle the sauce over the top and garnish with fresh cilantro.

Pro Tips

Feel free to add other vegetables you enjoy or have on hand. This recipe is very versatile and can easily be adjusted to fit your tastes!

Storage and Make-Ahead Tips

The High Protein Chicken Rice Bowl is an excellent option for meal prep. You can cook the chicken and vegetables in advance, separating them into portions with the rice. Stored properly in airtight containers, it can last in the refrigerator for up to 4 days. For longer storage, consider freezing the components separately. The chicken and vegetables can be frozen for 2-3 months, though the texture may change slightly upon reheating.

Reheating is straightforward; simply microwave individual portions until hot throughout, about 2-3 minutes. If the rice seems dry, add a splash of water before heating to maintain moisture. Alternatively, for a quick meal, sauté them briefly in a pan to refresh the flavors.

Serving Suggestions

This High Protein Chicken Rice Bowl is versatile when it comes to toppings. You can add a fried egg on top for extra protein, or sprinkle some sesame seeds for added crunch and visual appeal. Fresh avocado slices or a drizzle of sriracha can elevate the flavors even more, adding creaminess or heat as desired. I love experimenting with different toppings, so feel free to get creative!

For a more substantial meal, serve the bowl alongside a refreshing side salad. A simple cucumber and carrot salad with a sesame vinaigrette pairs beautifully. If you're catering to dietary restrictions, consider swapping the soy sauce for a gluten-free alternative like tamari, and ensure your rice or grains are compliant with your needs.

Questions About Recipes

→ Can I use white rice instead of brown rice?

Yes, you can substitute white rice, but keep in mind that it will alter the nutritional value slightly.

→ How long can I store the leftovers?

Leftovers can be stored in the fridge for up to 3 days. Reheat to your preference before serving.

→ Can I add more protein?

Absolutely! Adding tofu or another protein source like chickpeas can enhance the protein content.

→ What can I use instead of chicken?

You can substitute chicken with grilled shrimp, tofu, or any other protein of your choice.