High Protein Chicken Rice Bowl

Name: High Protein Chicken Rice Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Ingredients: 2 boneless, skinless chicken breasts; 1 cup brown rice; 1 cup broccoli florets; 1 bell pepper, sliced; 1 carrot, julienned; 2 tablespoons soy sauce; 1 tablespoon olive oil; Salt and pepper to taste

Highlighted under: Healthy Home Plates

I love making this High Protein Chicken Rice Bowl as a quick and nutritious meal. The combination of tender chicken, vibrant vegetables, and wholesome rice gives me the energy I need to power through my day. This recipe is incredibly versatile and can be customized with your favorite ingredients or whatever you have on hand. I enjoy it for lunch or dinner, and it never fails to satisfy my hunger without feeling heavy. Plus, it takes just 30 minutes to prepare, making it perfect for busy weekdays.

Created by

Keira Dalton

Last updated on 2026-01-24T11:13:18.879Z

After experimenting with different grain bowls, I found the perfect balance with this High Protein Chicken Rice Bowl. The combination of grilled chicken and brown rice provides a substantial amount of protein and fiber, which keeps me full longer. I often add a splash of soy sauce for a savory punch that elevates the dish.

One of my favorite tips is to marinate the chicken briefly in a mixture of lemon juice and garlic before cooking. This not only enhances the flavor but also tenderizes the meat, ensuring it stays juicy throughout. Trust me, the extra step is worth it!

Why You Will Love This Recipe
Packed with protein to fuel your day
Colorful veggies add a crunch and nutrients
Simple, quick preparation makes weeknight dinners a breeze

Mastering the Perfect Chicken

The key to juicy and flavorful chicken in this High Protein Chicken Rice Bowl is in the seasoning and cooking method. Before cooking, marinating the chicken in soy sauce for at least 15 minutes enhances its flavor and tenderness. This simple step allows the soy to penetrate the meat, resulting in a savory bite. When you sear the chicken over medium-high heat, aim for a golden crust which not only adds texture but also locks in moisture, preventing dryness.

To ensure even cooking, consider using a meat thermometer. Chicken should reach an internal temperature of 165°F (75°C). If you notice it browning too quickly before reaching this temperature, reduce the heat slightly. After cooking, let the chicken rest for a few minutes to allow the juices to redistribute, making each slice moist and tender.

Vegetable Variations

While broccoli, bell peppers, and carrots are a fantastic trio for this bowl, don’t hesitate to customize with vegetables you love. Zucchini, snap peas, or bok choy are excellent substitutes and can add unique textures. If using frozen vegetables, add them last during the stir-frying process, as they require less cooking time. This ensures they remain vibrant and crisp, providing a pleasant contrast to the tender chicken and rice.

Preparing your vegetables uniformly helps them cook evenly; aim to cut them into similar sizes. For a little extra flavor, consider adding garlic or ginger to the skillet as you stir-fry. Just a few minced cloves or a teaspoon of grated ginger can elevate the dish's overall taste, giving it an aromatic depth.

Storage and Reheating Tips

This High Protein Chicken Rice Bowl is an excellent candidate for meal prep. You can prepare the chicken and vegetables in advance and store them in separate airtight containers in the fridge for up to three days. Reheat them together in a skillet over medium heat. This method helps to revive the textures without overcooking the veggies, which can often happen in the microwave.

If you're looking to freeze this dish, store the chicken and rice separately from the vegetables. The rice can become mushy when frozen, so it's best to prepare it fresh when you're ready to eat. When reheating, add a splash of water to the rice and cover it to create steam, reviving its fluffiness.

Ingredients

Gather the following ingredients to make your High Protein Chicken Rice Bowl:

Ingredients

2 boneless, skinless chicken breasts
1 cup brown rice
1 cup broccoli florets
1 bell pepper, sliced
1 carrot, julienned
2 tablespoons soy sauce
1 tablespoon olive oil
Salt and pepper to taste

Make sure all ingredients are prepped before cooking for a smooth experience!

Instructions

Follow these steps to create your delicious High Protein Chicken Rice Bowl:

Cook the Rice

Rinse the brown rice under cold water and cook according to package instructions, usually around 30 minutes.

Prepare the Chicken

While the rice cooks, season the chicken breasts with salt, pepper, and a splash of soy sauce.

Sear the Chicken

In a skillet, heat olive oil over medium-high heat. Add the chicken breasts and cook for 7-8 minutes on each side until golden brown and cooked through.

Stir-fry the Vegetables

In the same skillet, add the broccoli, bell pepper, and carrot. Stir-fry for about 5 minutes until tender yet crisp.

Combine and Serve

Fluff the cooked rice and add it to the skillet with the veggies. Slice the chicken and arrange it on top. Drizzle with the remaining soy sauce before serving.

Enjoy your nutritious bowl filled with flavor!

Pro Tips

For extra flavor, consider adding a sprinkle of sesame seeds or chopped green onions on top before serving.

Cooking Techniques

When cooking brown rice, rinsing it thoroughly is crucial as it removes excess starch that can make the rice gummy. For a more flavorful base, consider cooking the rice in chicken broth instead of water. This small change injects additional layers of flavor that complement the seasoned chicken perfectly.

After the rice is finished cooking, allow it to rest for 5-10 minutes before fluffing with a fork. This resting period helps to keep the grain structure intact, ensuring each bite is light and separate rather than clumpy.

Additional Flavor Boosters

For an extra punch of flavor, consider adding some sesame oil to the vegetables while stir-frying. Just a teaspoon goes a long way in enhancing the overall profile of the dish. If you like a bit of heat, chopped chili peppers or a sprinkle of red pepper flakes can easily be incorporated into the stir-fry phase.

Feel free to experiment with garnishes as well. A sprinkle of chopped green onions or sesame seeds on top just before serving adds not only visual appeal but also a delightful crunch that contrasts beautifully with the tender ingredients.

Serving Suggestions

This chicken rice bowl makes a hearty main course but can also be complemented with side dishes. A light cucumber salad or a citrusy slaw can bring a refreshing contrast to the rich flavors of the dish. Alternatively, serving with a small bowl of miso soup enhances the meal with warmth and comfort.

If you're looking to indulge, consider offering some sliced avocados on the side. The creaminess of the avocado pairs well with the protein and grains, making each bite richer. Plus, it's an excellent source of healthy fats, complementing the protein-packed nature of the chicken.

Questions About Recipes

→ Can I use other types of rice?

Yes, feel free to substitute with white rice, quinoa, or cauliflower rice for a lower-carb option.

→ How can I make this dish vegetarian?

Replace the chicken with tofu or tempeh, and use vegetable broth for cooking the rice.

→ What other vegetables can I add?

You can add snap peas, zucchini, or any seasonal vegetables you like.

→ How do I store leftovers?

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