Healthy Chicken, Rice, And Broccoli Meal Prep Recipe

Ingredients

• 4 boneless, skinless chicken breasts (about 4-6 oz each)

• 1 cup jasmine rice

• 2-3 cups broccoli florets

• 1 tablespoon olive oil

• 1 teaspoon brown sugar

• ½ teaspoon paprika

• ½ teaspoon cumin

• ½ teaspoon garlic powder

• Salt and pepper to taste

• 2 cups water (for rice)

• Additional water for steaming broccoli

Step 1: Cook The Rice

Start by measuring out 2 cups of water and bringing it to a boil in a medium-sized saucepan. Once boiling, stir in 1 cup of jasmine rice and ¾ teaspoon of salt. Jasmine rice has a subtle aroma and fluffy texture that pairs perfectly with the other ingredients.

After adding the rice, reduce the heat to low, cover the pot, and let it simmer gently. This usually takes about 15 minutes. The water should be completely absorbed, and the rice should be soft but not mushy. Fluff it with a fork when done and set it aside to cool.

If you're exploring different variations, this recipe also works well as a chicken thigh meal prep alternative. Simply swap the chicken breasts for boneless, skinless thighs for a richer flavor and juicier texture. Thighs tend to hold moisture better, making them a great option if you prefer darker meat or want something a bit more indulgent while still staying nutritious.

Step 2: Prepare The Chicken

While the rice is doing its thing, it’s time to cook the chicken. For this recipe, we recommend boneless, skinless chicken breasts. They’re lean, cook quickly, and are easy to slice. But you can also swap them for boneless chicken thighs if you prefer a juicier cut.

Generously season the chicken with a blend of brown sugar, paprika, cumin, garlic powder, salt, and black pepper. This seasoning combo gives the chicken a smoky, slightly sweet flavor that balances nicely with the savory broccoli and mild rice.

Heat a large skillet over medium-high heat and add a tablespoon of olive oil. Once the oil is hot, carefully place the chicken into the pan. Let it cook for about 5–6 minutes on each side. Don’t move it around too much—this helps develop a nice golden-brown crust.

Use a meat thermometer if you’re unsure; the internal temp should reach 165°F. When the chicken is done, transfer it to a cutting board and let it rest for 5 minutes before slicing.

This step locks in the juices. It's a great technique to master, especially if you're focusing on chicken meal prep for weight loss, where lean proteins are key to keeping you full and satisfied.

Step 3: Steam The Broccoli

Now for the greens. Broccoli is a nutrient-dense veggie that’s quick to cook and holds up well in the fridge. You’ve got a couple of options for steaming. On the stovetop, bring a pot of water to a boil. Drop in your broccoli florets and blanch them for just 1 minute.

Then immediately transfer them to a bowl of ice water to stop the cooking process. This method keeps the broccoli bright green and crisp-tender.

Prefer something even easier? Place the florets in a microwave-safe bowl, add 3 tablespoons of water, and cover loosely with a lid or plate. Microwave on high for about 3 minutes. This method is fast, mess-free, and ideal if you’re meal prepping during a busy weekday evening.

Step 4: Assemble The Meal Prep Bowls

Once all your ingredients are ready and slightly cooled, it’s time to assemble your bowls. Grab four meal prep containers and spoon roughly 2/3 cup of rice into each one. Add a handful of steamed broccoli to one side and a portion of sliced chicken to the other. The key to successful meal prep is balance—protein, fiber, and carbs all in one container.

These bowls will last in the fridge for up to four days, which makes them perfect for work lunches or quick weeknight dinners. If you want to switch things up, try shredding the chicken instead of slicing.

This works especially well if you’re planning a shredded chicken meal prep variation—it mixes beautifully with sauces and gives a different texture without much extra effort. To reheat, just pop a container in the microwave for about 2 minutes, or until everything is warm.

What Is The Nutrition Of This Recipe?

Each serving of this chicken rice and broccoli meal prep contains around 356 calories, with 26 grams of protein, 41 grams of carbohydrates, and 9 grams of fat. It’s a well-balanced option that supports energy levels, satiety, and muscle maintenance, especially for those who are watching their macronutrients or managing their weight goals.

The high protein content helps reduce hunger and keeps you full longer, while the moderate carbs offer sustained energy throughout the day. The low fat count supports heart health without sacrificing flavor or satisfaction.

In our experience, meals like this are ideal for those following structured eating plans, especially when combined with regular movement and hydration.

If you're experimenting with protein swaps, this meal structure can easily be adapted for a ground chicken meal prep option. It’s just as lean, cooks quickly, and adds a different texture to the dish.

Or, for a heartier variation, you could try a ground beef meal prep version using lean ground beef—just be sure to drain excess fat and season accordingly to keep the dish light yet satisfying.

Want to take your meal planning to the next level? Connect with a Registered Health Dietitian through Berry Street. We offer personalized 7-day meal plans tailored to your lifestyle, preferences, and goals. Whether you're prepping for weight loss, muscle gain, or just more variety in your weekly meals, we’ve got you covered with expert support and realistic strategies.

Conclusion

Chicken rice and broccoli meal prep is a simple, affordable, and flexible option that makes sticking to a healthy routine feel achievable. The recipe is balanced, rich in protein, and easy to store and reheat—perfect for busy weekdays or anyone new to meal prepping.

From our experience, starting with this kind of recipe builds confidence and momentum. If you're looking for more structure or want help creating a meal plan that’s tailored to your specific goals, connect with a Registered Dietitian through Berry Street today.

Chicken Rice And Broccoli Meal Prep (FAQs)

Can I freeze chicken rice and broccoli meal prep?

Yes, you can freeze it. Let the meal cool completely before sealing it in an airtight container. It will keep well in the freezer for up to 2 months. Reheat in the microwave or on the stovetop with a splash of water to maintain moisture.

What sauces go well with this meal prep?

Light sauces like teriyaki, lemon garlic, or a low-sodium soy sauce work great. You can also drizzle a bit of olive oil mixed with Dijon mustard for a quick dressing that adds flavor without overpowering the meal.

Is it okay to use brown rice instead of jasmine rice?

Absolutely. Brown rice adds more fiber and a nuttier flavor. Just be sure to adjust the cooking time—brown rice typically takes 35–40 minutes to cook properly.

If you want to learn more, why not check out these articles below:

• Steak Meal Prep