High Protein Chicken Rice Bowl to Satisfy Midweek Hunger

When you’re staring down a busy weeknight, the last thing you want is to fuss over complicated meals. This high protein chicken rice bowl steps in as a reliable, satisfying choice that doesn’t skimp on flavor or nutrition. It’s the kind of dish you can almost smell before you taste it—the smoky paprika mingling with garlic, the bright pop of bell pepper, and the subtle tang from fresh lemon juice.

I remember the first time I made this, I was juggling emails and dinner prep, chopping veggies with one eye on my phone. Somehow the kitchen felt cozier, the sizzling chicken filling the air with that unmistakable homey scent. The rice was a little stickier than I hoped—maybe I was a bit distracted—but that didn’t matter. Each bite had just the right balance of warmth and freshness, and I found myself sneaking a few extra spoonfuls before plating the rest.

• It’s a solid protein powerhouse, balancing chicken and brown rice for lasting energy.
• Fresh vegetables add crunch and color, making every bite interesting.
• The seasoning is straightforward—no need to hunt down exotic spices.
• It takes about 40 minutes total, which is a bit longer than some quick dinners, but well worth the wait.

If you’re worried about making it too often, don’t be. It’s versatile enough to feel new each time depending on what vegetables you toss in or how you serve it. Plus, leftovers reheat quite well, though the rice might lose a bit of its fluffy charm.

High Protein Chicken Rice Bowl

Print Recipe

A nutritious and delicious high protein chicken rice bowl packed with tender grilled chicken, fluffy brown rice, and fresh vegetables, perfect for a balanced meal.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 4

Ingredients

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1 cup brown rice
2 cups water
1 pound boneless skinless chicken breast
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon smoked paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
1 cup broccoli florets
1 cup diced red bell pepper
1 cup shredded carrots
1/4 cup chopped green onions
2 tablespoons low sodium soy sauce
1 tablespoon fresh lemon juice

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Instructions

Rinse the brown rice under cold water until the water runs clear.
In a medium saucepan, combine the rinsed brown rice and 2 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for 40 minutes or until the rice is tender and water is absorbed. Remove from heat and let it sit covered for 5 minutes.
While the rice cooks, prepare the chicken. Cut the chicken breasts into bite-sized pieces.
In a medium bowl, toss the chicken pieces with olive oil, garlic powder, smoked paprika, salt, and black pepper until evenly coated.
Heat a large non-stick skillet over medium-high heat. Add the seasoned chicken pieces and cook for 6-8 minutes, stirring occasionally, until fully cooked and golden brown.
Add the broccoli florets, diced red bell pepper, and shredded carrots to the skillet with the chicken. Cook for an additional 5 minutes, stirring frequently, until the vegetables are tender-crisp.
Stir in the low sodium soy sauce and fresh lemon juice. Cook for another minute to combine flavors.
Fluff the cooked brown rice with a fork and divide it evenly among four bowls.
Top each bowl of rice with the chicken and vegetable mixture.
Garnish each bowl with chopped green onions before serving.

Don’t stress about fancy equipment here; a good skillet and a pot for the rice are all you need. I usually serve mine with a simple side salad or sometimes drizzle a bit of extra soy sauce or hot sauce if I’m feeling adventurous. Some days, I swap out the broccoli for snap peas or throw in a handful of spinach at the end—nothing too precise, just whatever’s handy in the fridge. If you want to mix it up, try shredded cabbage or roast the veggies instead of sautéing, though I haven’t tested all these tweaks thoroughly.

FAQ

Can I use white rice instead of brown?
Yes, but the cooking time will be shorter, so keep an eye on it.

Is this dish suitable for meal prep?
Definitely. It keeps well for up to three days in the fridge and reheats nicely.

Can I swap chicken for another protein?
Sure, turkey or tofu could work, though cooking times might vary.

Give this high protein chicken rice bowl a try next time you want something nourishing and straightforward. It’s easy to love and easier to make.