High Protein Chicken Rice Bowl

Name: High Protein Chicken Rice Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Ingredients: 2 boneless, skinless chicken breasts; 1 cup brown rice; 1 cup broccoli florets; 1 red bell pepper, sliced; 1 carrot, julienned; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 teaspoon minced garlic; Salt and pepper to taste; Green onions for garnish

Highlighted under: Feel-Good Meals

I absolutely love making this High Protein Chicken Rice Bowl for a quick, nutritious meal that satisfies my cravings. The combination of tender chicken, fluffy rice, and fresh vegetables brings so much color and flavor to my plate. I’ve experimented with various seasonings, and I’ve found that a hint of garlic and a splash of soy sauce really elevate the overall taste. This dish is perfect for meal prep, and I can’t help but appreciate how versatile it is; you can easily swap in whatever veggies you have on hand!

Created by

Imogen Walker

Last updated on 2026-01-24T11:31:16.544Z

When I first created this chicken rice bowl, I wanted something that was not only filling but also packed with protein to fuel my busy days. Using grilled chicken breast was a game changer, and I paired it with nutritious brown rice and a variety of bright, crunchy vegetables. This blend has quickly become a staple in my kitchen!

One special tip I picked up is marinating the chicken in a mixture of soy sauce and sesame oil for at least 30 minutes before cooking. This step not only infuses the chicken with amazing flavor but also keeps it juicy and tender. You won't believe how delicious it makes this bowl!

Why You'll Love This Recipe
Packed with protein to keep you energized throughout the day
Versatile ingredients that cater to your taste preferences
Quick and easy preparation, perfect for weeknight dinners

Unlocking Flavor with Marinades

Marinating the chicken is a crucial step that fills the meat with flavor. The combination of soy sauce and sesame oil not only enhances the chicken's natural taste but also adds a touch of umami that elevates the entire dish. I like to marinate my chicken for at least 30 minutes, but if you have more time, letting it sit for a few hours will yield an even more intense flavor. Just remember to keep it covered in the fridge if you plan to marinate longer than 30 minutes.

The minced garlic in the marinade is not just for flavor; it provides a slight punch that complements the richness of the chicken. If you want a little heat, feel free to add a pinch of crushed red pepper flakes to the marinade. This simple adjustment can bring a whole new dimension to your bowl. Just be cautious—too much can overpower the other ingredients!

Perfectly Cooked Chicken and Rice

Grilling the chicken at a medium-high heat ensures that the outside gets a nice golden sear while keeping the inside juicy and tender. Always use a meat thermometer to check if your chicken has reached an internal temperature of 165°F. I find that letting the chicken rest for 5 minutes after grilling allows the juices to redistribute, making every bite more succulent.

As for the brown rice, it requires a bit more cooking time than white rice but brings a nuttiness and higher fiber content to the dish. To prevent sticky rice, rinse it under cold water before cooking. This reduces excess starch and results in perfectly fluffy grains. Once cooked, fluff it gently with a fork to keep it airy and separate.

Customizing Your Bowl

One of the best features of this recipe is its versatility. Feel free to swap in your favorite vegetables. Snap peas, zucchini, or even bok choy would work wonderfully. Just consider the cooking times; softer veggies should be added later in the sautéing process to prevent them from becoming mushy. For added protein, consider tossing in edamame or chickpeas, which balance well with the other flavors.

If you're planning to make this dish ahead of time, store the components separately to maintain their freshness. The grilled chicken can be refrigerated for up to 4 days, while cooked rice tends to last around a week in an airtight container. You can easily reheat everything in a microwave or on the stove with a splash of water to prevent drying out. This makes it super convenient for quick, healthy lunches during the week!

Ingredients

Ingredients:

For the Chicken Rice Bowl

2 boneless, skinless chicken breasts
1 cup brown rice
1 cup broccoli florets
1 red bell pepper, sliced
1 carrot, julienned
2 tablespoons soy sauce
1 tablespoon sesame oil
1 teaspoon minced garlic
Salt and pepper to taste
Green onions for garnish

Instructions

Instructions:

Cook the Brown Rice

In a medium saucepan, bring 2 cups of water to a boil. Add the brown rice and a pinch of salt, reduce heat to low, and cover. Cook for about 20 minutes or until all water is absorbed.

Prepare the Chicken

While the rice is cooking, marinate the chicken breasts in soy sauce, sesame oil, minced garlic, salt, and pepper for at least 30 minutes.

Grill the Chicken

Preheat a grill or skillet over medium-high heat. Grill the marinated chicken for about 6-7 minutes on each side until cooked through. Let it rest before slicing.

Sauté the Vegetables

In a separate pan, sauté the broccoli, bell pepper, and carrot over medium heat for about 5 minutes until just tender.

Assemble the Bowl

In bowls, layer the cooked brown rice, sliced chicken, and sautéed vegetables. Garnish with chopped green onions.

Pro Tips

For added flavor, drizzle with sriracha or your favorite hot sauce before serving.

Serving Suggestions

This High Protein Chicken Rice Bowl is a meal in itself, but you can definitely enhance it with some additional toppings. A drizzle of Sriracha or your favorite hot sauce can add a kick, while a sprinkle of sesame seeds provides a delightful crunch and a decorative touch. You could also consider adding a soft-boiled egg on top for an extra layer of creaminess.

Pair your bowl with a light salad or some pickled vegetables on the side for added freshness and crunch. The combination of the warm rice bowl with the cool, crisp salad makes for a balanced meal that's as visually appealing as it is satisfying.

Troubleshooting Common Issues

If you find your chicken turns out dry, it might be due to overcooking. Always use a meat thermometer to check for doneness, as stove and grill temperatures can vary significantly. If you accidentally let it go too long, consider slicing the chicken thinly and adding a splash of broth or soy sauce to moisten it before serving.

Should your rice clump together, it typically means it was cooked without enough water or wasn't rinsed properly before cooking. Adjusting the cooking method by following the rinsing step and using a fork to fluff the rice afterward will prevent this issue in future preparations.

Questions About Recipes

→ Can I use white rice instead of brown rice?

Yes, white rice can be used, but keep in mind that it may have a higher glycemic index and provide less fiber.

→ How can I make this recipe gluten-free?

You can replace the soy sauce with tamari or coconut aminos to make it gluten-free.

→ What other vegetables can I use?

Feel free to mix in any vegetables you like, such as asparagus, snap peas, or spinach.

→ How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave before serving.