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 chicken breast fillets; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste; 2 cups cooked brown rice; 1 bell pepper, sliced; 1 cup broccoli florets; 1 avocado, sliced; Fresh cilantro for garnish

Highlighted under: Wholesome Recipes

I love creating meals that are not just delicious but also packed with nutrients. This High Protein Chicken Rice Bowl is one of my go-to recipes when I want something wholesome and satisfying. The combination of juicy grilled chicken, fluffy rice, and fresh veggies makes for a balanced meal that fuels my day. Plus, it’s super easy to whip up, which is perfect for busy weeknights. Whether I’m meal prepping or cooking for family, this dish never fails to impress!

Created by

Quincy Harper

Last updated on 2026-01-24T12:43:35.249Z

When I first tried making this High Protein Chicken Rice Bowl, I was amazed at how easy it was to pack so much flavor into just one dish. The key is marinating the chicken in a blend of spices and lemon juice, which not only tenderizes the meat but also infuses it with a zesty punch. I love using brown rice as my base; it’s heartier and adds a nutty flavor that complements the chicken perfectly.

Another great tip I discovered is to toss in a variety of veggies to keep things colorful and nutritious. I usually go for bell peppers and broccoli for their crunch and vibrant hues. This dish is not only visually appealing, but it also provides a complete meal that keeps me energized throughout the day!

Why You Will Love This Recipe
High in protein to fuel your workouts
Customizable with your favorite vegetables
Flavor-packed marinade for tender chicken

Ingredient Insights

The chicken marinade is key to achieving tender, flavorful meat in this bowl. Olive oil not only adds richness but also helps to keep the chicken moist during cooking. Lemon juice acts as a natural tenderizer, enhancing the chicken's juiciness and giving it a bright contrast to the savory spices. If you're short on time, marinating for even 10 minutes can yield good results, but I recommend aiming for 15 minutes to fully absorb the flavors.

Brown rice is a fantastic base for this dish, offering nuttiness and a chewy texture that complements the rest of the ingredients. If you're looking for a quicker option, precooked or instant brown rice can be used, cutting down your preparation time significantly. However, cooking it fresh allows for more control over texture and flavor. Aim for a cohesive consistency — fluffy but not sticky — when preparing your rice.

Cooking Techniques

When grilling the chicken, maintaining a medium heat is essential for even cooking. Too high a heat can lead to a charred exterior while leaving the inside undercooked. Look for a golden-brown color and an internal temperature of 165°F (75°C) for perfectly cooked chicken. Letting the chicken rest for a few minutes before slicing not only allows juices to redistribute but also makes slicing easier and ensures each piece remains juicy.

The preparation of bell peppers and broccoli can also impact the final dish's texture. If you prefer a more vibrant color and crunch, sauté the vegetables over medium-high heat for about 5 minutes, stirring constantly. Steaming is another excellent method, which will enhance their natural sweetness while keeping them tender. Just remember to steam until they're crisp-tender, which usually takes about 3-5 minutes.

Ingredients

Gather these simple ingredients for a delicious and nutritious meal!

For the Chicken Marinade

4 chicken breast fillets
3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste

For the Rice Bowl

2 cups cooked brown rice
1 bell pepper, sliced
1 cup broccoli florets
1 avocado, sliced
Fresh cilantro for garnish

Once you have your ingredients, you're ready to create a flavorful and healthy meal!

Instructions

Follow these simple steps to prepare your High Protein Chicken Rice Bowl.

Marinate the Chicken

In a bowl, mix together olive oil, lemon juice, garlic powder, paprika, salt, and pepper. Add the chicken fillets and coat them well. Let the chicken marinate for 15 minutes.

Cook the Chicken

Heat a grill or skillet over medium heat. Cook the marinated chicken for about 5-7 minutes on each side or until fully cooked. Remove from heat and let rest for a few minutes before slicing.

Prepare the Rice and Veggies

While the chicken is cooking, prepare the brown rice according to package instructions. Steam or sauté the bell pepper and broccoli until vibrant and tender.

Assemble the Bowl

In a bowl, layer the cooked brown rice, sliced chicken, bell pepper, and broccoli. Top with avocado slices and fresh cilantro.

Your High Protein Chicken Rice Bowl is ready to serve!

Pro Tips

Feel free to switch up the veggies based on what's in season or what you have on hand. Adding a dash of hot sauce or your favorite dressing can also take the flavor to the next level!

Storage and Meal Prep

This High Protein Chicken Rice Bowl is excellent for meal prepping. You can prepare the chicken and vegetables in advance and store them separately from the rice. Keep all components in airtight containers in the fridge for up to four days. To reheat, simply warm the chicken and veggies in a skillet over medium heat or microwave until heated through. This helps retain the freshness and prevents the rice from becoming mushy.

If you want to make the bowl even heartier, consider adding beans or legumes for extra protein and fiber. Chickpeas, black beans, or edamame can be tossed in when assembling the bowls, providing a satisfying texture and additional nutrients. They also make the dish more filling, ideal for a post-workout meal.

Variations and Customizations

Feel free to customize the vegetables based on what you have on hand or your personal preferences. Zucchini, snap peas, or even shredded carrots can add distinct flavors and textures. Additionally, if you’re looking to reduce carbs, consider using cauliflower rice instead of brown rice. This swap adds volume while keeping the dish lower in calories and carbs.

For those who prefer a little more kick, add a dash of hot sauce or sprinkle some red pepper flakes over the assembled bowl. You can also experiment with different marinades, such as a teriyaki or orange-soy marinade, to switch up the flavor profile and keep your meals exciting. Each variation allows you to enjoy this bowl differently while keeping it nutritious.

Questions About Recipes

→ Can I use chicken thighs instead of chicken breasts?

Yes, chicken thighs will work just fine and will add a bit more flavor due to their higher fat content.

→ Is there a way to prepare this dish in advance?

Absolutely! You can marinate the chicken and cook the rice a day in advance. Just store them separately in the refrigerator and assemble when ready to eat.

→ Can this dish be made vegetarian?

Yes, you can substitute the chicken with grilled tofu or chickpeas and it will still be delicious!

→ What type of rice can I use if I don't have brown rice?

You can substitute with white rice, quinoa, or any grain of your choice; just adjust the cooking time as needed.