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Easy Meal Prep Chicken and Broccoli Bowls (Perfect for Lunch)

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These easy meal prep chicken and broccoli bowls are a delicious, filling, and ready-to-grab lunch solution. Roasted chicken and broccoli are paired with a savory-sweet sauce and fluffy rice for a satisfying meal that tastes even better on day two.

Ingredients

Scale
  • 1.5 lbs (680g) boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1/4 cup (60ml) low-sodium soy sauce
  • 2 tablespoons (30ml) toasted sesame oil
  • 4 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 2 tablespoons (30ml) honey
  • 1 tablespoon (15ml) rice vinegar
  • 4 cups (300g) fresh broccoli florets
  • 2 tablespoons (30ml) olive oil
  • Salt and black pepper to taste
  • For the sauce: 1/4 cup (60ml) low-sodium soy sauce
  • 3 tablespoons (45ml) honey
  • 2 tablespoons (30ml) rice vinegar
  • 1 tablespoon (15ml) toasted sesame oil
  • 1 tablespoon (8g) cornstarch
  • 2 tablespoons (30ml) cold water
  • Sriracha or red pepper flakes to taste (optional)
  • 3 cups (450g) cooked jasmine rice
  • Sesame seeds for garnish
  • Thinly sliced green onions for garnish

Instructions

  1. Rinse 1 cup (200g) jasmine rice under cold water until water runs clear. Add rice and 1 1/2 cups (355ml) water to a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Turn off heat and let sit covered for 5 minutes. Fluff with a fork.
  2. While rice cooks, cut chicken into 1-inch cubes. In a medium bowl, whisk together 1/4 cup soy sauce, 2 tablespoons sesame oil, minced garlic, grated ginger, 2 tablespoons honey, and 1 tablespoon rice vinegar. Add chicken and toss to coat. Let marinate for at least 15 minutes (up to 30 minutes).
  3. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper. In a bowl, toss broccoli florets with olive oil, salt, and pepper. Spread in a single layer on one half of the baking sheet. Roast for 10 minutes.
  4. Remove baking sheet from oven. Using a slotted spoon, transfer marinated chicken to the other half of the baking sheet, leaving space between pieces. Discard leftover marinade. Return to oven and roast for 12-15 minutes, until chicken reaches 165°F (74°C) and broccoli is charred. Optionally, broil for 1-2 minutes for extra caramelization.
  5. While chicken and broccoli roast, make the sauce. In a small bowl, whisk together 1/4 cup soy sauce, 3 tablespoons honey, 2 tablespoons rice vinegar, and 1 tablespoon sesame oil. In another small bowl, mix cornstarch with 2 tablespoons cold water until smooth. Pour soy sauce mixture into a small saucepan over medium heat. Bring to a gentle simmer, then whisk in cornstarch slurry. Cook for 1-2 minutes until thickened and glossy. Stir in sriracha if using. Remove from heat.
  6. Assemble bowls: Divide cooked rice among meal prep containers. Top with chicken and broccoli. Drizzle sauce over everything. Garnish with sesame seeds and green onions. Let cool completely before sealing containers.

Notes

For best results, don’t overcrowd the pan; use two baking sheets if needed. Pat chicken dry before marinating for better browning. Pull chicken at 160°F (71°C) and let rest; carryover cooking brings it to 165°F (74°C). Toast sesame seeds in a dry skillet for 1-2 minutes for extra flavor. Double the sauce for extra. Bowls taste even better on day two. Store in airtight containers in the refrigerator for up to 4 days. Do not freeze.

Nutrition

Keywords: meal prep, chicken and broccoli, healthy lunch, easy recipe, roasted chicken, broccoli bowls

Find it online: https://spoonluma.com/easy-meal-prep-chicken-and-broccoli-bowls-perfect-for-lunch/