Super Quick Chicken & Rice Meal Prep Dish
Introduction
A delicious and nutritious meal doesn’t have to take hours to prepare. This Super Quick Chicken & Rice Meal Prep Dish delivers flavor-packed, tender chicken with fluffy rice and vibrant vegetables—all ready in under 30 minutes. It’s perfect for busy weekdays, prepping healthy lunches ahead, or fueling family dinners with minimal effort.
Why This Chicken & Rice Meal Prep Dish Stands Out
The real beauty of this recipe is its simplicity and flexibility. Using staple pantry ingredients, lightly seasoned chicken, and quick-cooking veggies, you end up with fulfilling portions that keep well and taste great—whether eaten immediately or as leftovers. It adapts easily to different diets and is a true time-saver for anyone who wants a hearty, balanced meal without a fuss.
Time-Saving Prepping and Cooking Tips
Maximize efficiency with the right kitchen tools. Use a Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper to quickly dice onions, carrots, and peppers for perfectly uniform pieces and a pleasing bite. To cook juicy chicken with crisp edges in no time, grab a SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch—its even heating ensures reliable results every time.
For super-fast rice, opt for pre-cooked or instant varieties. If you prefer brown rice or grains, prepare a batch in advance or use the Instant Pot Duo 7-in-1 Electric Pressure Cooker, 6 Quart so you can set it and forget it while you cook the other ingredients.
Assembling Your Chicken & Rice Meal Prep Boxes
Once everything is cooked, portion the chicken, rice, and veggies into food-safe, compartmentalized containers. Try a Bentgo Salad Container – 54 oz Bowl, Khaki Green for easy, leak-proof storage, keeping your meal components fresh and ready to eat all week. Garnish with a drizzle of your favorite sauce, a handful of fresh herbs, or a wedge of lime for added flavor and vibrancy.
Serving Suggestions and Variations
Serve this meal prep dish hot from the skillet or chilled for a convenient grab-and-go lunch. For extra nutrition, toss in a handful of baby spinach or steamed broccoli. Swap chicken for tofu or chickpeas for a vegetarian twist. Customize the seasonings—try Cajun spice, curry powder, or Italian herbs to suit your tastes and keep things exciting meal after meal.
Nutritional Information and Servings
This recipe yields 4 generous meal prep portions. Each container typically provides around 400–500 calories, depending on veggie selection and portion sizes. You get lean protein, whole grains, and plenty of vitamins from a variety of colorful, crisp vegetables.
Super Quick Chicken & Rice Meal Prep Dish (Recap)
Ready in less than half an hour, this dish is everything a busy cook needs—fast, healthy, and endlessly adaptable. With minimal prep and cleanup, your lunches or dinners are sorted for days, keeping you energized and satisfied.
Ingredients
2 large boneless, skinless chicken breasts, cut into bite-size pieces
1 cup uncooked white or brown rice (or 2 cups pre-cooked rice)
1 red bell pepper, diced
1 small onion, diced
1 cup carrots, diced
1 cup frozen peas
2 tablespoons olive oil
Salt and pepper, to taste
1 teaspoon garlic powder
1 teaspoon smoked paprika
Optional: chopped parsley or cilantro, fresh lime wedges
Instructions
- Cook the rice according to package directions. If using a Instant Pot Duo 7-in-1 Electric Pressure Cooker, 6 Quart, set to “Rice” mode for perfect, hands-off grains.
- While the rice cooks, heat 1 tablespoon olive oil in a SENSARTE Nonstick Frying Pan Skillet, 9.5 Inch over medium-high. Add chicken, season with salt, pepper, garlic powder, and smoked paprika, and sauté until golden and cooked through (about 5–6 minutes). Remove chicken and set aside.
- In the same pan, add remaining olive oil. Toss in the diced carrots, peppers, and onion (use your Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper for a speedy, even dice), and cook until just tender, about 4–5 minutes. Stir in peas and cook another 1–2 minutes. Return chicken to the pan and toss everything together.
- Divide rice evenly among four Bentgo Salad Container – 54 oz Bowl, Khaki Green containers. Top with chicken and veggie mixture. Sprinkle with chopped parsley or cilantro and add a fresh lime wedge if desired.
- Let cool completely before sealing containers and refrigerating. Reheat in the microwave or enjoy chilled.
Cook and Prep Times
Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: 25–30 minutes
This Super Quick Chicken & Rice Meal Prep Dish packs efficiency, flavor, and nutrition into every bite—making it a guaranteed go-to for your weekly meal plans!