Chicken Rice Protein Bowl
Chicken Rice Protein Bowl is a high protein dinner with 45 grams of protein per serving, fresh vegetables, brown rice, and creamy garlic sauce.
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
Calories: 472kcalCarbohydrates: 36gProtein: 45gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gTrans Fat: 0.02gCholesterol: 110mgSodium: 706mgPotassium: 1466mgFiber: 8gSugar: 4gVitamin A: 3706IUVitamin C: 68mgCalcium: 119mgIron: 3mg
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