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High-Protein Chicken & Broccoli Protein Bowls
These Chicken & Broccoli Protein Bowls combine lean chicken breast, broccoli, brown rice or quinoa, and a savory garlic-soy sauce into an easy high-protein meal prep. Prepare six bowls for convenient lunches, dinners, work meals, or post-workout nutrition.
Ingredients
- 1.5 lb (680g) boneless, skinless chicken breast
- 2 cups (500g) broccoli florets
- 3 cups (450g) cooked brown rice or quinoa
- 2 tablespoons olive oil, divided
- 3 cloves garlic, minced
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon honey or maple syrup
- 1 teaspoon sesame oil
- 1/2 teaspoon ground ginger
- 1/2 teaspoon black pepper
- 1/2 teaspoon salt, or to taste
- Optional: sesame seeds and sliced green onions
Instructions
- Cook the base: Prepare brown rice or quinoa according to package directions.
- Prepare chicken: Cut into bite-sized pieces and season with salt and pepper.
- Make sauce: Whisk soy sauce, honey or maple syrup, sesame oil, garlic, and ginger.
- Marinate: Toss chicken with sauce for 15–30 minutes if time allows.
- Cook chicken: Heat 1 tablespoon olive oil over medium-high heat and cook chicken about 5–7 minutes, until it reaches 165°F (74°C).
- Cook broccoli: Add remaining oil and sauté broccoli about 4–5 minutes until tender-crisp.
- Assemble: Divide rice or quinoa, chicken, and broccoli among 6 containers.
- Finish: Add remaining sauce and optional sesame seeds or green onions.
Why It Works for Meal Prep
- Lean chicken provides substantial protein.
- Rice or quinoa provides carbohydrates for training and daily activity.
- Broccoli adds vegetables, fiber, and volume.
- Six portions can be prepared in one cooking session.
- Easy to pack for work or post-workout meals.
Variations
- Teriyaki Style: Use teriyaki sauce instead of the soy-honey mixture.
- Spicy Kick: Add chili-garlic sauce or sriracha.
- Extra Veggies: Add bell peppers, carrots, snap peas, or mushrooms.
- Lower-Carb: Replace rice with cauliflower rice or zucchini noodles.
Meal-Prep Tips
- Use a kitchen scale for consistent portions if desired.
- Cut broccoli into similar-sized pieces for even cooking.
- Refrigerate portions promptly in airtight containers.
- Add a splash of water before reheating to help maintain moisture.
- Add lemon juice or sriracha after reheating for extra flavor.
Estimated Nutrition
When divided into 6 bowls, the recipe card estimates approximately 460 calories, 42g protein, 42g carbohydrates, and 10g fat per bowl. Actual nutrition varies with ingredient brands, quantities, cooking oil, sauce, and portion size.
Chicken & Broccoli Protein Bowls Recipe Card
Checked In. Worked Out. Meal prep. Fuel up. Crush it. Repeat. Fitness doesn’t take a vacation.
