High Protein Meal Prep Chicken Bowls

Ingredients

• 2 lbs boneless skinless chicken breasts (about 4 large)
• 3 tbsp olive oil, divided
• 1 tbsp smoked paprika
• 2 tsp garlic powder
• 2 tsp onion powder
• 1 tsp dried oregano
• 1.5 tsp kosher salt, divided
• 1 tsp black pepper
• Juice of 1 lemon
• 2 cups dry long-grain brown rice (yields about 5 cups cooked)
• 4 cups low-sodium chicken broth
• 4 cups broccoli florets
• 2 large red bell peppers, sliced
• 1 cup shredded carrots
• 2 tbsp chopped fresh parsley

Instructions

1. 1

   Preheat the oven to 425°F and line two sheet pans with parchment paper. Cook the brown rice in the chicken broth according to package directions — broth instead of water is the easy upgrade that makes meal-prep rice taste like a restaurant side.

2. 2

   Pat the chicken breasts dry and place in a large bowl. Drizzle with 2 tablespoons olive oil and the lemon juice, then sprinkle with smoked paprika, garlic powder, onion powder, oregano, 1 teaspoon salt, and the black pepper. Massage the rub into every surface and let sit 10 minutes.

3. 3

   Arrange the chicken on one sheet pan, spaced apart. Toss the broccoli, bell peppers, and carrots with the remaining 1 tablespoon olive oil and 1/2 teaspoon salt, then spread on the second sheet pan in one layer.

4. 4

   Roast both pans at the same time — chicken for 18–22 minutes until the internal temperature hits 165°F, vegetables for 18–20 minutes until the broccoli edges are charred. Pull and rest the chicken 5 minutes before slicing.

5. 5

   Slice the chicken against the grain into 1/2-inch strips so it stays juicy when reheated.

6. 6

   Divide the rice, chicken, and roasted vegetables among 5 meal-prep containers. Top with fresh parsley, seal, and refrigerate.