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Easy Sunday Meal Prep Chicken and Rice Bowls

Easy Sunday Meal Prep Chicken and Rice Bowls - featured image
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These Easy Sunday Meal Prep Chicken and Rice Bowls are the perfect solution for busy weeks. With juicy marinated chicken, flavorful lime-cilantro rice, and fresh toppings, they stay delicious for up to 5 days and make lunch something to look forward to.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken breasts
  • 1 cup (240ml) buttermilk
  • 1/4 cup (60ml) olive oil
  • 1 tablespoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 2 cups (360g) long-grain white rice (basmati or jasmine)
  • 2 cups (480ml) low-sodium chicken broth
  • Juice of 1 lime (about 2 tablespoons)
  • 1/4 cup chopped fresh cilantro
  • 1 can (15 oz or 400g) black beans, drained and rinsed
  • 1 cup corn kernels (fresh or frozen)
  • 1 cup cherry tomatoes, halved
  • 1 large avocado (for serving)
  • 1/2 cup shredded cheese (optional, cheddar, Monterey Jack, or Mexican blend)
  • Sour cream or Greek yogurt (for serving)

Instructions

  1. In a large mixing bowl, whisk together buttermilk, olive oil, smoked paprika, garlic powder, onion powder, dried oregano, salt, and black pepper. Add chicken breasts and turn to coat. Cover and let sit at room temperature for 30 minutes (or refrigerate up to 4 hours).
  2. While chicken marinates, rinse rice in a fine-mesh strainer under cold water until water runs clear. In a medium saucepan, combine rinsed rice and chicken broth. Bring to a boil over high heat, then reduce to low, cover, and simmer for 18 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork, then stir in lime juice and cilantro.
  3. Heat a large skillet over medium-high heat. Remove chicken from marinade, letting excess drip off. Place chicken in hot skillet and cook for 6-7 minutes per side, until deep golden-brown and internal temperature reaches 165°F (74°C).
  4. Transfer cooked chicken to a cutting board and let rest for 5 minutes. Slice against the grain into bite-sized pieces.
  5. While chicken rests, drain and rinse black beans. If using frozen corn, warm in microwave for 30 seconds or add cold. Halve cherry tomatoes.
  6. Divide rice evenly among 4-5 meal prep containers. Top each with sliced chicken, black beans, corn, and cherry tomatoes. Add cheese if using. Do not add avocado until serving.
  7. Let assembled bowls cool completely at room temperature before sealing. Refrigerate for up to 5 days. Add fresh avocado and sour cream/Greek yogurt when serving.

Notes

For best results, do not add avocado during prep—slice fresh each day to prevent browning. The buttermilk marinade is key for juicy chicken; if you don’t have buttermilk, mix 1 cup milk with 1 tablespoon lemon juice and let sit 5 minutes. Undercook rice slightly (by about 2 minutes) to prevent mushiness by day three. Bowls taste even better on days 2-4 as flavors meld.

Nutrition

Keywords: meal prep, chicken and rice bowls, easy lunch, healthy meal prep, chicken bowls, rice bowls, Sunday meal prep

Find it online: https://dahliadishes.com/easy-sunday-meal-prep-chicken-and-rice-bowls/