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 boneless, skinless chicken breasts; 2 tablespoons soy sauce; 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon ground ginger; Salt and pepper to taste; 2 cups cooked brown rice; 1 cup broccoli florets; 1 cup bell peppers, sliced; 1 cup carrots, shredded; 2 tablespoons sesame seeds; Chopped green onions for garnish

Highlighted under: Fresh Healthy Meals Collection

I absolutely love putting together a High Protein Chicken Rice Bowl when I need a quick yet nutritious meal. The combination of seasoned chicken, brown rice, and fresh vegetables creates a satisfying dish that fuels my day. I've perfected the method to ensure the chicken remains juicy while the rice provides a hearty base. This bowl is not only delightful but also packed with nutrients that align with my health goals. Plus, it's endlessly customizable, which keeps my meals fresh and exciting!

Created by

Matilda Rowe

Last updated on 2026-01-24T13:53:35.782Z

When I was developing this recipe, I wanted to ensure it was not only delicious but also incredibly satisfying. Using tender, marinated chicken breast and perfectly cooked brown rice was essential for achieving that balance. I remember the first time I tried it with a sprinkle of sesame seeds; it elevated the dish beautifully, both in flavor and presentation.

From experience, I discovered that allowing the chicken to rest before slicing made all the difference in juiciness. It's a small step that reaps big benefits, transforming a simple meal into something special. If you're looking for a dish that can become a staple in your kitchen, this is it!

Why You'll Love This Recipe
Packed with protein to energize your day
Customizable with your favorite veggies and sauces
Quick to prepare, perfect for busy evenings

Mastering the Chicken

The key to juicy chicken in this rice bowl lies in the marinating process. Marinating the chicken breasts in a mixture of soy sauce, olive oil, and spices for at least 15 minutes enhances their flavor profile and helps keep the meat tender during cooking. You can even extend the marination to an hour if you have time, allowing the flavors to penetrate deeper for a more robust taste. Just be sure not to exceed a couple of hours; otherwise, the acidic elements could alter the texture of the meat.

When cooking the chicken, preheating your skillet or grill to medium heat ensures even cooking without drying out the meat. Aim for a sear that turns the chicken golden brown, which usually takes about 7-8 minutes per side. Use a meat thermometer to check for doneness, aiming for an internal temperature of 165°F (75°C). A visual tip is to look for no pink juices when slicing into the chicken; this indicates it's cooked through and safe to eat.

Building the Bowl

The grains you choose can significantly impact the texture and nutritional value of your bowl. Here, brown rice serves as a hearty base, providing fiber and sustaining energy. However, if you're looking for a substitute, quinoa or cauliflower rice can work wonderfully to meet different dietary preferences. Just remember that cooking times will vary; quinoa typically cooks in about 15 minutes, while cauliflower rice needs only a quick sauté.

Layering the vegetables is just as important as the protein. When preparing the broccoli, make sure to steam it just until it turns bright green and is tender but still crisp, which usually takes around 3-4 minutes. This method preserves nutrients and enhances the dish's visual appeal. You can also experiment with other vegetables like snap peas or zucchini for a fresh twist on flavor and texture, keeping the core principles of color and crunch in mind.

Ingredients

For the Chicken

2 boneless, skinless chicken breasts
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon ground ginger
Salt and pepper to taste

For the Bowl

2 cups cooked brown rice
1 cup broccoli florets
1 cup bell peppers, sliced
1 cup carrots, shredded
2 tablespoons sesame seeds
Chopped green onions for garnish

Instructions

Marinate the Chicken

In a bowl, combine soy sauce, olive oil, garlic powder, ground ginger, salt, and pepper. Add the chicken breasts, ensuring they are well coated. Let them marinate for at least 15 minutes.

Cook the Chicken

Preheat your grill or skillet over medium heat. Cook the marinated chicken for about 7-8 minutes per side, or until the internal temperature reaches 165°F (75°C). Remove from heat and let it rest.

Prepare the Rice and Vegetables

While the chicken cooks, steam the broccoli and prepare the bell peppers and carrots. Cook the brown rice according to package instructions.

Assemble the Bowls

Slice the rested chicken and place it over a bed of brown rice. Top with steamed broccoli, bell peppers, and shredded carrots.

Finish with Garnishes

Sprinkle sesame seeds and chopped green onions on top for added flavor and presentation.

Pro Tips

Feel free to swap out the vegetables for any seasonal options you enjoy. Adding a drizzle of your favorite sauce can enhance the flavor even more!

Customization and Variations

One of the beauties of this High Protein Chicken Rice Bowl is its adaptability. You can easily swap out the vegetables or change the protein based on what you have on hand or your personal preferences. For a vegetarian option, consider using chickpeas or tofu marinated similarly to replace chicken. Both options retain the protein boost while bringing a new texture and taste to the bowl.

Besides switching proteins, experimenting with sauces can elevate the dish. A spicy sriracha or a tangy peanut sauce can complement the flavors beautifully. Just drizzle your chosen sauce over the assembled bowl to add another layer of taste. If you prefer a lighter version, a simple squeeze of lime can brighten the dish without adding excess calories.

Storage and Meal Prep Tips

If you’re preparing for a busy week, this recipe is a fantastic candidate for meal prep. You can store the marinated chicken and cooked brown rice in separate airtight containers in the fridge for up to four days. This not only saves time but also allows you to assemble fresh bowls every day with different toppings and sauces to keep your meals exciting.

Reheating can be done easily in the microwave, but to retain the texture of each component, consider using a skillet with a splash of water to steam the rice and veggies for about 3-4 minutes. This method helps maintain moisture and prevents the chicken from becoming rubbery. Alternatively, a quick reheat in the oven at 350°F (175°C) for 10-15 minutes will work well too, keeping everything evenly warmed.

Questions About Recipes

→ Can I use quinoa instead of brown rice?

Absolutely! Quinoa is a great substitute and will provide additional protein.

→ How can I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

→ What can I use instead of soy sauce?

You can substitute with tamari for a gluten-free option or coconut aminos for a soy-free version.

→ Can I grill the chicken instead?

Yes, grilling will add a nice smoky flavor. Just ensure to monitor the cooking time.