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.
Servings
4 large bowls
Time
- Prep: 20 minutes
- Cook: 30 minutes
- Total: ~50 minutes
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
Brown Rice
- 1½ cups brown rice
- 3 cups water or chicken broth
- Pinch salt
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
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
Optional Toppings
- Avocado
- Feta cheese
- Pumpkin seeds
- Chili flakes
- Hot sauce
- Fresh herbs
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.
Step 2: Prepare the Chicken
Pat chicken dry.
Mix seasonings with olive oil.
Coat chicken thoroughly.
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∘F
Rest:
- 5 minutes
Slice or cube.
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
Step 5: Make Creamy Protein Sauce
Whisk together:
- Greek yogurt
- lemon juice
- Dijon
- garlic
- olive oil
- salt & pepper
Optional:
Add chopped herbs for freshness.
Step 6: Assemble the Bowls
Divide into bowls:
- Brown rice
- Roasted vegetables
- Sliced chicken
- Protein sauce drizzle
Finish with toppings if desired.
Flavor Profile
- Savory juicy chicken
- Nutty brown rice
- Sweet roasted vegetables
- Creamy tangy sauce
- Balanced healthy comfort food
Approximate Nutrition (Per Bowl)
- Calories: ~520–650
- Protein: ~40–50g
- Carbs: ~40–50g
- Fat: ~16–22g
Depends on toppings and sauce amount.
Meal Prep Tips
Store separately or assembled.
Keeps:
- 4 days refrigerated
Best reheating:
- microwave rice/chicken separately
- add sauce after reheating
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
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.
