easy meal prep chicken and rice

Outline of the Article:

Table 1: Outline of the Article

Heading Subheading
Introduction – Importance of meal prepping- Benefits of easy meal prep- Overview of the article
Benefits of Meal Prepping – Time-saving- Cost-effective- Healthier choices- Reduces food waste
Ingredients and Equipment – List of ingredients- Recommended equipment
Recipe Instructions – Step-by-step process for easy meal prep chicken and rice
Variations and Additions – Different flavor options- Adding vegetables or protein
Storage and Reheating Tips – Proper storage techniques- Best ways to reheat
Nutritional Information – Nutrient breakdown of easy meal prep chicken and rice
Frequently Asked Questions – Common queries about meal prepping, chicken, and rice
Conclusion – Recap of the benefits of meal prepping- Encouragement to try the recipe

Table 2: Article

Easy Meal Prep Chicken and Rice: A Time-Saving and Delicious Option


Meal prepping has become increasingly popular due to its numerous benefits. It offers a convenient solution to the everyday question of "what’s for dinner?" by allowing you to prepare meals in advance and have them ready to go throughout the week. One popular and versatile dish for meal prepping is easy meal prep chicken and rice. In this article, we will explore the benefits of meal prepping, provide a detailed recipe for easy meal prep chicken and rice, and offer some variations and additions to make this dish even more exciting.

Benefits of Meal Prepping:

  1. Time-saving: Meal prepping allows you to save precious time during busy weekdays. By dedicating a few hours on the weekend to prepare multiple servings of easy meal prep chicken and rice, you can free up time during the week for other activities.

  2. Cost-effective: By buying ingredients in bulk and preparing meals at home, meal prepping helps you save money compared to eating out or ordering takeout regularly. Easy meal prep chicken and rice, with its simple ingredients, is an economical option.

  3. Healthier choices: When you have pre-prepared meals on hand, you are less likely to rely on unhealthy fast food options or reach for convenience snacks. Easy meal prep chicken and rice provides a balanced meal with lean protein and whole grains.

  4. Reduces food waste: Meal prepping allows you to plan your meals and use ingredients efficiently, reducing the chances of food going to waste. With easy meal prep chicken and rice, you can utilize leftovers or use ingredients that are nearing their expiration date.

Ingredients and Equipment:

To prepare easy meal prep chicken and rice, you will need the following ingredients:

  • Boneless, skinless chicken breasts
  • Rice (preferably long-grain or jasmine rice)
  • Olive oil
  • Garlic powder
  • Onion powder
  • Paprika
  • Salt
  • Black pepper
  • Chicken broth or water
  • Fresh parsley (optional, for garnish)

In terms of equipment, you will need:

  • A large skillet or frying pan
  • A saucepan with a lid
  • Measuring cups and spoons

Recipe Instructions:

  1. Start by cooking the rice according to the package instructions. Set it aside once cooked.

  2. Season the chicken breasts on both sides with garlic powder, onion powder, paprika, salt, and black pepper.

  3. Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken breasts and cook for about 6-8 minutes per side, or until they reach an internal temperature of 165°F (74°C).

  4. Remove the cooked chicken from the skillet and let it rest for a few minutes before slicing it into bite-sized pieces.

  5. In the same skillet, add the cooked rice and pour in chicken broth or water. Stir well and let it simmer for a few minutes until the rice absorbs the flavors.

  6. Once the rice is heated through, add the sliced chicken back into the skillet and mix well to combine.

  7. Serve the easy meal prep chicken and rice in individual meal prep containers or divide it into meal-sized portions in airtight containers.

Variations and Additions:

  • Lemon Herb: Add freshly squeezed lemon juice and chopped fresh herbs like parsley, thyme, or rosemary for a refreshing twist.
  • Mexican Style: Incorporate some taco seasoning, corn, black beans, and diced tomatoes to give the dish a south-of-the-border flair.
  • Asian Fusion: Stir in soy sauce, ginger, garlic, and mixed vegetables such as peas, carrots, and bell peppers for an Asian-inspired flavor.

Storage and Reheating Tips:

To ensure the longevity and quality of your easy meal prep chicken and rice, follow these storage and reheating tips:

  • Allow the dish to cool completely before storing it in the refrigerator.
  • Use airtight containers to prevent moisture and odors from seeping in.
  • Store the meal prep containers in the refrigerator for up to 4-5 days.
  • When reheating, use the microwave or stovetop. Add a splash of water or broth to prevent dryness.

Nutritional Information:

One serving of easy meal prep chicken and rice (approximately 1 cup) contains approximately:

  • Calories: 350-400
  • Protein: 25-30 grams
  • Carbohydrates: 40-45 grams
  • Fat: 8-10 grams
  • Fiber: 2-3 grams

Frequently Asked Questions:

  1. Can I use brown rice instead of white rice in this recipe?

    • Yes, you can substitute brown rice for white rice. Just keep in mind that brown rice may require a slightly longer cooking time.
  2. Can I freeze the easy meal prep chicken and rice?

    • Yes, you can freeze it. Make sure to use freezer-safe containers and consume it within 2-3 months for the best flavor and quality.
  3. Can I use chicken thighs instead of chicken breasts?

    • Absolutely! Chicken thighs can be used instead of chicken breasts. Adjust the cooking time accordingly.
  4. Can I add vegetables to the recipe?

    • Yes, you can add vegetables of your choice to the dish. Just ensure they are cooked properly before combining them with the chicken and rice.
  5. Is this recipe suitable for a gluten-free diet?

    • Yes, this recipe is naturally gluten-free. Just make sure to use gluten-free chicken broth if necessary.


Easy meal prep chicken and rice is a fantastic option for those looking to save time, money, and make healthier choices. By following the step-by-step recipe instructions and exploring the various flavor variations and additions, you can create a delicious and fulfilling meal prep option. Enjoy the convenience of having a nutritious meal ready to go whenever you need it!

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