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Healthy High Protein Chicken Rice Lunch Bowl

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A quick and easy high-protein chicken and brown rice bowl perfect for weight loss and meal prep, combining tender chicken, fluffy rice, and fresh veggies for a satisfying and wholesome lunch.

Ingredients

Scale
  • 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
  • 1 cup brown rice (200g)
  • 2 1/2 cups water (600ml)
  • 2 tablespoons olive oil, divided
  • 2 cloves garlic, minced
  • 1/2 cup diced onion (75g)
  • 1 cup diced bell peppers (150g)
  • 2 cups fresh baby spinach (60g)
  • 1 teaspoon low-sodium soy sauce (or tamari for gluten-free)
  • Juice of half a lemon
  • Salt and pepper to taste
  • Optional garnish: chopped cilantro or parsley, sesame seeds

Instructions

  1. Rinse 1 cup brown rice under cold water until water runs clear. In a medium saucepan, combine rice with 2 1/2 cups water and a pinch of salt. Bring to a boil, reduce heat to low, cover, and simmer for 20-25 minutes until tender and water is absorbed. Fluff with a fork and set aside.
  2. In a mixing bowl, toss chicken pieces with 1 tablespoon olive oil, 1 teaspoon low-sodium soy sauce, minced garlic, and a pinch of salt and pepper. Let marinate while prepping vegetables.
  3. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add marinated chicken in a single layer. Cook without moving for 3-4 minutes until golden, then flip and cook another 3-4 minutes until cooked through and juices run clear. Remove chicken and set aside.
  4. In the same skillet, add diced onion and bell peppers. Sauté for 4-5 minutes until softened. Add baby spinach and cook just until wilted.
  5. Return chicken to the skillet with vegetables. Stir to combine. Add extra splash of soy sauce if desired and squeeze lemon juice over the mixture. Adjust salt and pepper to taste.
  6. Scoop rice into bowls. Top with chicken and vegetable mixture. Garnish with chopped cilantro or parsley and sesame seeds if desired.

Notes

Marinate chicken briefly for tenderness and flavor. Avoid overcrowding the pan to ensure proper searing. Rinse rice well to prevent stickiness. Add spinach at the end to preserve freshness. Lemon juice brightens the dish and balances flavors. Leftovers keep well for up to 4 days refrigerated and taste better after a day.

Nutrition

Keywords: chicken rice bowl, high protein lunch, weight loss meal, healthy chicken recipe, meal prep, brown rice bowl, easy chicken recipe

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