High Protein Chicken and Rice Meal Prep — 5 Sauce Variations (Simple & Cheap)
This high-protein chicken and rice meal prep delivers over 40 grams of protein per serving using affordable ingredients and five flavorful sauce variations. Perfect for weekly meal prep, these bowls provide balanced nutrition, variety, and convenience without breaking the budget.
Equipment
- large skillet
- large saucepan
- steamer basket
- mixing bowls
- whisk
- meal prep containers
- meat thermometer
Ingredients
- 2.5 lbs boneless skinless chicken breast
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- salt and black pepper to taste
- 2.5 cups uncooked brown rice
- 5 cups water or chicken broth
- 3 cups broccoli florets
- 2 bell peppers, sliced
- 1.5 cups snap peas or green beans
- 1/4 cup low-sodium soy sauce
- 2 tbsp honey
- 1 tbsp rice vinegar
- 1 tsp fresh ginger, grated
- 1 tsp cornstarch
- 1/3 cup plain Greek yogurt
- 2 cloves garlic, minced
- 1 tbsp fresh dill
- 3 tbsp natural peanut butter
- 1 tbsp lime juice
- 1 tsp sriracha
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tbsp Dijon mustard
- 1 tsp Italian seasoning
- 1/4 cup Frank's RedHot sauce
- 2 tbsp melted butter or ghee
Instructions
- Pat the chicken dry and season both sides with garlic powder, paprika, salt, and black pepper.
- Heat olive oil in a large skillet over medium-high heat. Cook chicken for 6–7 minutes per side until golden brown and the internal temperature reaches 165°F.
- Rinse the brown rice and cook with water or chicken broth according to package directions. Let rest and fluff with a fork.
- Steam the broccoli, bell peppers, and snap peas until tender-crisp, about 5–7 minutes.
- Prepare the sauce variations by mixing their respective ingredients. Heat the teriyaki sauce briefly until thickened.
- Allow the chicken to rest for 5 minutes, then slice against the grain into strips or cubes.
- Divide the rice, chicken, and vegetables evenly among five meal prep containers.
- Store a different sauce variation with each meal and refrigerate until ready to serve.
Notes
Store meals in airtight containers for up to 5 days. Keep sauces separate until serving to prevent sogginess. Freeze chicken and rice portions for up to 3 months if preparing ahead. Customize with quinoa, cauliflower rice, or additional vegetables as desired.