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–+ servings
A round bowl with sliced chicken and cucumber is served with white rice.
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5 from 2 votes

Chicken Rice Meal Prep

Make your week easier with this easy chicken rice meal prep recipe! Balanced, simple, and so delicious.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: chicken, meal prep, rice
Cuisine: American
Diet: Gluten Free
Servings: 4
Author: Rena

Ingredients

  • 2 cups water
  • 1 cup jasmine rice Basmati or brown rice works too
  • 2 tablespoons toasted sesame seeds
  • 1 tablespoon sesame oil
  • 2 teaspoons Kosher salt to taste
  • 1 English cucumber thinly sliced

For the chicken:

  • 1.25 pound boneless chicken thighs
  • Kosher salt and pepper to taste
  • 2 tablespoons maple syrup honey, or agave
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons lemon zest
  • 2 garlic cloves minced

Instructions

  • Bring a small pot of 2 cups water to a boil. Stir in the 1 cup jasmine rice and 2 teaspoons Kosher salt. Reduce the heat to low. Cover and simmer for 12-15 minutes until all of the water is absorbed. Remove from heat and stir in the 2 tablespoons toasted sesame seeds and 1 tablespoon sesame oil. Allow it to cool while cooking the chicken.
    White rice in a small pot.
  • Season the 1.25 pound boneless chicken thighs with Kosher salt and pepper on all sides. In a small bowl, whisk the 2 tablespoons maple syrup, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 teaspoons lemon zest, and two2 garlic cloves (minced). Pour over the chicken thighs and rub to coat.
    Chicken thighs marinating in a white bowl.
  • Heat a large pan over medium heat. Cook the thighs for 7-9 minutes per side, or until browned and cooked through. Allow it to sit, covered, for 5 minutes, then slice.
    Sliced cooked chicken thighs on a cutting board.
  • To assemble the meal prep bowls, divide the cooked rice among 4 meal prep containers.
    A round bowl with sliced chicken and cucumber is served with white rice.
  • Top with sliced chicken, the 1 English cucumber (sliced) and garnish with fresh herbs of choice. Drizzle with sesame oil and sprinkle sesame seeds. Serve with lemon wedges, if desired.

Notes

  • You may use chicken breasts instead of chicken thighs or even tofu
  • Any rice of your choice will work. I love basmati or Jasmine.
  • Swap the cucumbers with any other veggies of your choice
  • Store in the fridge for up to 4 days or freeze for up to 2 months (without the cucumbers)

Nutrition

Serving: 4g | Calories: 638kcal | Carbohydrates: 49g | Protein: 28g | Fat: 36g | Saturated Fat: 8g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 17g | Trans Fat: 0.1g | Cholesterol: 139mg | Sodium: 1865mg | Potassium: 511mg | Fiber: 2g | Sugar: 8g | Vitamin A: 191IU | Vitamin C: 7mg | Calcium: 95mg | Iron: 2mg