Chicken Rice Protein Bowl is a high protein dinner with chicken breast, brown rice, broccoli, spinach, tomatoes, cucumber, avocado, and a creamy garlic yogurt sauce.
Each serving has 45 grams of protein, so this bowl can handle lunch or dinner when you want something filling without making a heavy meal.
The brown rice gives it a hearty base, while the fresh vegetables add crunch and variety. Avocado adds creaminess, and the Greek yogurt sauce ties everything together with lemon, Dijon, and garlic.
This is also a handy recipe for meal prep. Keep the ingredients in separate containers and assemble a bowl when you’re ready to eat.
You can change the vegetables based on what’s already in your refrigerator, which makes this useful for using up produce before your next grocery run.
Why You’ll Love This Chicken Rice Protein Bowl
High in Protein
Each serving has 45 grams of protein from chicken breast, Greek yogurt, brown rice, and the other ingredients.
Filling Enough for Dinner
Chicken, rice, vegetables, and avocado make this a full meal rather than a light side.
Plenty of Vegetables
Broccoli, spinach, tomatoes, cucumber, avocado, and green onions give you a mix of cooked and fresh ingredients in every bowl.
Meal Prep Friendly
Store the cooked and fresh ingredients separately, then assemble individual bowls when needed.
Creamy Sauce Without Heavy Cream
Nonfat Greek yogurt makes the garlic sauce creamy while adding more protein.
Ingredient Substitutions
Brown Rice
Use cooked white rice, quinoa, or another cooked grain in place of the brown rice.
Chicken Breast
Boneless skinless chicken thighs can replace the chicken breast. The nutrition information will change.
Baby Spinach
Use chopped romaine, mixed greens, or chopped kale in place of the spinach.
Broccoli
Cauliflower, green beans, or zucchini can replace the broccoli.
Cherry Tomatoes
Grape tomatoes or chopped Roma tomatoes can be used instead.
Greek Yogurt
Plain low-fat Greek yogurt can replace nonfat Greek yogurt. The sauce will have a slightly richer texture.
Dijon Mustard
Yellow mustard can be used when Dijon mustard isn’t available, although the flavor will be milder.
Avocado
Leave the avocado out if you don’t have one, or add another vegetable in its place.
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Chicken Rice Protein Bowl
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Ingredients
- 1½ pounds boneless skinless chicken breasts cut into bite-size pieces
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder divided
- ½ teaspoon onion powder
- ½ teaspoon dried oregano
- ½ teaspoon salt divided
- ¼ teaspoon ground black pepper
- 2 cups cooked brown rice
- 2 cups broccoli florets
- 1 cup cherry tomatoes halved
- 1 cup cucumber chopped
- 4 cups fresh baby spinach
- 1 medium avocado sided
- 2 tablespoon sliced green onions
For the Creamy Garlic Sauce:
- ½ cup plain nonfat Greek yogurt
- 1 tablespoon fresh lemon juice
- 1 tablespoon water
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon salt
Instructions
- Heat the olive oil in a large skillet over medium-high heat.
- Add the chicken, smoked paprika, ½ teaspoon garlic powder, onion powder, ¼ teaspoon salt, and black pepper.
- Cook for 7 to 9 minutes, stirring occasionally, until the chicken is browned and reaches an internal temperature of 165°F.
- Transfer the chicken from the skillet to a plate until later.
- Add the broccoli and 2 tablespoons water to the skillet. Cover the skillet. Cover the skillet.
- In a small mixing bowl, add the Greek yogurt, lemon juice, 1 tablespoon water, Dijon mustard, remaining ½ teaspoon garlic powder, and remaining ¼ teaspoon salt. Using a wire whisk, mix until smooth.
- Divide the brown rice and baby spinach between 4 bowls. Add the chicken, broccoli, cherry tomatoes, cucumber, and avocado to each bowl.
- Drizzle the creamy garlic sauce over each bowl. Sprinkle the green onions over the top.
Notes
Tips and Tricks
Keep meal prep ingredients separate – Store the sauce, avocado, fresh vegetables, rice, and cooked chicken separately when preparing the bowls ahead of time. This helps the vegetables stay fresh. Add avocado before serving – Cut the avocado shortly before assembling the bowl to reduce browning. Thin the sauce as needed – Greek yogurt brands vary in thickness. Add a small amount of water if you prefer a thinner sauce. Use leftover rice – Cooked brown rice from another meal can save prep time.Storing and Reheating
Store – Place the chicken, rice, and broccoli in an airtight container in the refrigerator for up to 3 to 4 days. Keep the fresh vegetables, avocado, and creamy garlic sauce in separate containers. Reheat in the Microwave – Heat the chicken, rice, and broccoli until hot. Add the spinach, tomatoes, cucumber, avocado, green onions, and sauce after reheating. Reheat on Stovetop – Place the chicken, rice, and broccoli in a skillet with a small splash of water. Cover and warm over medium-low heat until heated through. Add the fresh toppings and sauce after reheating.Nutrition
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