Easy 4-Ingredient High Protein Meal Prep (Under 30 Minutes)
This easy high-protein meal prep recipe uses just four main ingredients and comes together in under 30 minutes. Featuring juicy chicken breast, roasted broccoli, and wholesome brown rice or quinoa, it's perfect for busy weeks, weight management, and muscle recovery.
Equipment
- sheet pan
- parchment paper
- mixing bowl
- meal prep containers
- meat thermometer
Ingredients
- 2 lbs boneless skinless chicken breast
- 2 cups broccoli florets
- 1 1/2 cups instant brown rice or quinoa
- 3 tbsp olive oil
- 1 tbsp favorite seasoning blend
Instructions
- Preheat the oven to 425°F. Pat the chicken dry, place on a sheet pan, drizzle with 2 tablespoons olive oil, and season generously with your seasoning blend.
- Toss the broccoli with the remaining olive oil, salt, and pepper. Arrange it around the chicken on the same sheet pan.
- Roast for 18–22 minutes or until the chicken reaches 165°F and the broccoli is lightly browned.
- Meanwhile, cook the instant brown rice or quinoa according to package directions and fluff with a fork.
- Allow the chicken to rest for 5 minutes, then slice or dice into bite-sized pieces.
- Divide the rice or quinoa, chicken, and broccoli evenly among meal prep containers. Seal and refrigerate.
Notes
Store in airtight containers for up to 5 days in the refrigerator or freeze for up to 3 months. Swap broccoli for green beans, asparagus, Brussels sprouts, or bell peppers. Use different seasoning blends for variety such as Italian, taco, or lemon pepper.