When evenings feel rushed and your energy dips, having a meal that’s both comforting and packed with protein can be a quiet little victory. This high protein chicken and rice bowl somehow strikes that balance — hearty but fresh, filling yet not heavy. It’s the kind of dish I find myself reaching for after a long day, when my mind is scattered between work and dinner plans, and I just want something straightforward but worthwhile.
One night, I was halfway through cooking this bowl when the phone rang, and I got distracted trying to juggle the call and the skillet. I might have stirred the rice a bit too early — it was still a tad sticky — but that didn’t stop me from loving every bite. The smoky paprika on the chicken paired with the slight sweetness from the honey-lemon sauce made the whole kitchen smell inviting. Plus, those crisp vegetables added a welcome crunch, even if I was a bit impatient and didn’t let them soften quite as much as usual.
- It’s filling and nourishing without feeling heavy — good for when you want a wholesome meal but not a food coma.
- The blend of spices and sauce is straightforward — it doesn’t try to be fancy, and that’s kind of the point.
- Prep and cook time fit nicely into a busy weeknight routine, though you might want to multitask to save time.
- It’s flexible enough to swap in your favorite veggies or adjust seasoning, but I haven’t tested all combos yet.
If you’re worried about sticking to a recipe, don’t be. This bowl welcomes improvisation and even a little culinary distraction. Just keep an eye on the rice and veggies, and you’re golden.
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High Protein Chicken and Rice Bowl
- Total Time: 45 minutes
- Yield: 4 1x
Description
A nutritious and satisfying high protein chicken and rice bowl packed with lean chicken breast, brown rice, and fresh vegetables, perfect for a balanced meal.
Ingredients
1 cup brown rice
2 cups water
1 pound boneless skinless chicken breast, cut into bite-sized pieces
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
1/2 cup chopped green onions
1/4 cup low sodium soy sauce
1 tablespoon fresh lemon juice
1 teaspoon honey
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 25 minutes or until the rice is tender and water is absorbed.
While the rice cooks, heat olive oil in a large skillet over medium-high heat.
Add the chicken pieces to the skillet and season with garlic powder, smoked paprika, salt, and black pepper.
Cook the chicken for 6 to 8 minutes, stirring occasionally, until fully cooked and golden brown on the outside.
Add 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.
In a small bowl, whisk together the low sodium soy sauce, fresh lemon juice, and honey.
Pour the sauce over the chicken and vegetables in the skillet and stir well to combine.
Cook for another 2 minutes to allow the flavors to meld.
Remove the skillet from heat and stir in the chopped green onions.
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.
Serve immediately.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Cooking this in your usual skillet works just fine—no special tools needed. When serving, I like to offer a simple citrus wedge on the side for an extra zing if needed. Sometimes I toss in some toasted nuts or seeds for crunch, though I’m still experimenting with that. For a twist, swapping broccoli for green beans or adding a handful of fresh herbs can brighten things up, but I’m not sure it always improves the flavor—I’ll leave that to your taste buds. If you want it a bit saucier, adding more soy sauce or a splash of broth helps, but it can get salty quickly.
FAQ
Can I make this ahead? Yes, it keeps well in the fridge for a couple of days and reheats nicely, just watch the texture of the rice.
Is it freezer-friendly? I haven’t frozen this one myself, but it might work if you separate the components before freezing.
What’s a good side dish? A light salad or steamed greens balance the meal without overpowering the flavors.
Can I use white rice? Sure, but brown rice adds nuttiness and fiber that complements the chicken well.
Give this a try when you want a nourishing bowl that doesn’t demand too much fuss but still delivers on flavor and warmth.