35g Protein High-Protein Chicken and Veggie Prep Bowls

You know those weeks when you’re running between work, errands, and life, and suddenly it’s 2 PM and you’re ravenous? That’s exactly why I fell in love with these high-protein chicken and veggie prep bowls. I used to grab whatever was quickest (read: usually not the healthiest), until I discovered how easy it is to toss together these nutrient-packed lunches on Sunday afternoon. Seriously, 35 minutes of prep gives me four days of clean-eating lunches that keep me full and energized. The combo of juicy chicken, hearty brown rice, and crisp veggies is my go-to – simple, delicious, and packed with 35g of protein per bowl. No more sad desk salads or vending machine regrets.

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Why You’ll Love These High-Protein Chicken and Veggie Prep Bowls

Trust me, once you try these bowls, you’ll be hooked. Here’s why:

• Meal prep magic: Spend 35 minutes on Sunday and eat like a champ all week
• Protein powerhouse: 35g per bowl keeps you full for hours (no 3 PM snack attacks)
• Crazy versatile: Swap veggies based on what’s fresh or in your fridge
• Clean eating made easy: No weird additives – just real, simple ingredients
• Works cold or hot: Perfect straight from the fridge or warmed up in minutes

My favorite part? They actually taste GOOD – no bland “diet food” here.

Ingredients for High-Protein Chicken and Veggie Prep Bowls

The beauty of these bowls is how simple the ingredients are – just real, wholesome foods that come together perfectly. Here’s what you’ll need:

• 2 boneless, skinless chicken breasts (about 6 oz each – look for plump, pink ones)
• 1 cup uncooked brown rice (packed – I like short grain for extra chew)
• 1 cup broccoli florets (chopped into bite-sized pieces)
• 1 cup cherry tomatoes, halved (the sweeter, the better)
• ½ cup cucumber, diced (I prefer English cucumber for fewer seeds)
• 1 tablespoon olive oil (the good stuff – it makes a difference)
• 1 teaspoon each: salt, black pepper, and garlic powder (trust me on the garlic powder)

That’s it, You probably have half these ingredients in your kitchen right now.

Equipment You’ll Need

Good news – you don’t need fancy gadgets for these prep bowls. Just grab:

• A medium skillet (for that perfectly golden chicken)
• Rice cooker or small pot (if you’re going old-school with the rice)
• A steamer basket (or just boil the broccoli if you’re in a pinch)
• Sharp knife (for chopping all those fresh veggies)

That’s seriously all it takes to make magic happen.

How to Make High-Protein Chicken and Veggie Prep Bowls

Cooking the Brown Rice

Start with the rice since it takes the longest. Rinse 1 cup brown rice under cold water until the water runs clear – this removes excess starch. Combine with 2 cups water in a saucepan, bring to a boil, then reduce heat to low and cover. Let simmer for 40 minutes (or follow package instructions). Fluff with a fork when done. Pro tip: Cook a big batch on Sunday and use it all week. If you prefer quinoa, use a 1:2 ratio of quinoa to water and cook for 15 minutes.

Preparing the Chicken

While rice cooks, pat chicken breasts dry with paper towels – this helps them brown beautifully. Season both sides evenly with 1 tsp each salt, pepper, and garlic powder. Heat 1 tbsp olive oil in a skillet over medium-high heat. When oil shimmers, add chicken. Cook 6-7 minutes per side until internal temperature reaches 165°F. Transfer to a cutting board and let rest 5 minutes before slicing into strips. Don’t skip the resting step – it keeps the chicken juicy.

Steaming the Vegetables

Bring 1 inch of water to boil in a pot with a steamer basket. Add broccoli florets, cover, and steam for exactly 3 minutes – you want that perfect tender-crisp texture. Immediately transfer to an ice bath to stop cooking (or run under cold water if you’re lazy like me). Prep other veggies while broccoli cools: halve tomatoes and dice cucumber.

Assembling the Bowls

Now for the fun part, Divide cooked rice between two meal prep containers. Artfully arrange chicken strips on one side, then group veggies together for maximum visual appeal. Assembly tip: Keep dressings or sauces separate until ready to eat to prevent sogginess. Want extra flavor? Add a lemon wedge or sprinkle of fresh herbs before sealing containers.

Tips for Perfect High-Protein Chicken and Veggie Prep Bowls

Want to take these bowls from good to great? Here are my hard-won meal prep secrets:

• Rest that chicken – Let it sit 5 minutes after cooking – those juices redistribute for maximum tenderness.
• Squeeze of lemon right before eating brightens everything up magically.
• Fresh herbs FTW – toss in some chopped parsley or dill for a flavor boost.
• Salt your veggies after assembling – they’ll stay crisp in the fridge.
• Double the batch – these freeze beautifully for up to 3 months.

Trust me, these little touches make all the difference between “meh” and “more please !” You can find more great meal prep ideas on our Pinterest page.

Ingredient Substitutions and Variations

The best part about these bowls? You can mix and match based on what you’ve got. Swap brown rice for quinoa or cauliflower rice if you’re watching carbs. No broccoli? Try roasted Brussels sprouts or zucchini instead. Cherry tomatoes not your thing? Bell peppers add great crunch. For the chicken, turkey breast or even firm tofu works beautifully. My favorite twist: Add a spoonful of hummus or tzatziki for extra creaminess – it’s like a whole new meal.

Storing and Reheating High-Protein Chicken and Veggie Prep Bowls

Here’s my foolproof method for keeping these bowls fresh all week: Pack them in airtight glass containers (plastic works too, but glass keeps flavors fresher). They’ll last 4 days in the fridge – just give them a quick shake before eating cold. To reheat, microwave for 60-90 seconds with the lid slightly cracked – this keeps the chicken juicy and prevents soggy veggies. Pro tip: If freezing, leave out the tomatoes and add fresh when ready to eat.

Nutritional Information

Each hearty bowl packs a nutritional punch, Here’s the breakdown per serving:

• 450 calories – satisfying but not heavy
• 35g protein – keeps you full for hours
• 45g carbs – slow-digesting from the brown rice
• 12g fat – the good kind from olive oil

Note: Values may vary slightly based on exact ingredients used – this is real food, not lab-measured.

Frequently Asked Questions

Ready to Try These High-Protein Chicken and Veggie Prep Bowls?

I can’t wait for you to taste these. Let me know how your bowls turn out in the comments – and don’t forget to share your favorite veggie combos. Happy prepping. For more easy meal prep ideas, see our make ahead quinoa salad jars recipe.