A balanced, meal-prep-friendly power bowl packed with juicy seasoned chicken, roasted vegetables, fluffy brown rice, and a creamy high-protein sauce. Perfect for lunches, post-workout meals, or healthy dinners.

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Servings

4 large bowls

Time

• Prep: 20 minutes
• Cook: 30 minutes
• Total: ~50 minutes

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Ingredients

Chicken

• 1½ lbs (700g) boneless chicken breast or thighs
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp onion powder
• ½ tsp cumin
• 1 tsp salt
• ½ tsp black pepper

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Brown Rice

• 1½ cups brown rice
• 3 cups water or chicken broth
• Pinch salt

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Roasted Vegetables

• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 broccoli head, florets
• 1 red onion, sliced
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• Salt & pepper

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Creamy Protein Sauce

• ¾ cup Greek yogurt
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• 1 tbsp olive oil
• Salt & pepper
• Optional: fresh dill or parsley

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Optional Toppings

• Avocado
• Feta cheese
• Pumpkin seeds
• Chili flakes
• Hot sauce
• Fresh herbs

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Step 1: Cook the Brown Rice

Rinse rice well.

Add to pot with:

• water or broth
• pinch salt

Bring to boil.

Reduce heat to low, cover, and cook:

• 35–40 minutes

Rest:

• 10 minutes covered

Fluff with fork.

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Step 2: Prepare the Chicken

Pat chicken dry.

Mix seasonings with olive oil.

Coat chicken thoroughly.

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Step 3: Cook the Chicken

Skillet Method

Heat skillet over medium-high heat.

Cook chicken:

• 5–7 minutes per side

Until golden and cooked through.

Internal temperature should reach:

$165^\circ\mathrm{F}$165∘F

Rest:

• 5 minutes

Slice or cube.

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Step 4: Roast the Vegetables

Preheat oven to:

• 425°F (220°C)

Toss vegetables with:

• olive oil
• Italian seasoning
• salt
• pepper

Spread on baking tray.

Roast:

• 20–25 minutes

Flip halfway.

Vegetables should become:

• caramelized
• slightly crisp
• tender inside

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Step 5: Make Creamy Protein Sauce

Whisk together:

• Greek yogurt
• lemon juice
• Dijon
• garlic
• olive oil
• salt & pepper

Optional:
Add chopped herbs for freshness.

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Step 6: Assemble the Bowls

Divide into bowls:

1. Brown rice
2. Roasted vegetables
3. Sliced chicken
4. Protein sauce drizzle

Finish with toppings if desired.

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Flavor Profile

• Savory juicy chicken
• Nutty brown rice
• Sweet roasted vegetables
• Creamy tangy sauce
• Balanced healthy comfort food

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Approximate Nutrition (Per Bowl)

• Calories: ~520–650
• Protein: ~40–50g
• Carbs: ~40–50g
• Fat: ~16–22g

Depends on toppings and sauce amount.

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Meal Prep Tips

Store separately or assembled.

Keeps:

• 4 days refrigerated

Best reheating:

• microwave rice/chicken separately
• add sauce after reheating

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Optional Variations

Mediterranean Bowl

Add:

• olives
• feta
• cucumber
• hummus

Spicy Southwest Bowl

Add:

• corn
• black beans
• chipotle sauce

Low-Carb Version

Replace brown rice with:

• cauliflower rice
• shredded lettuce

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Pro Tips

Roast Veggies at High Heat

Creates deeper flavor and caramelization.

Rest the Chicken

Keeps it juicy.

Use Chicken Broth for Rice

Adds extra flavor without much effort.

Sauce Makes the Bowl

Taste and adjust lemon/salt balance carefully.