Chicken and Rice Meal Prep

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Looking for an amazing meal prep recipe that’s easy, delicious, and perfect for your weekly meal prep? My chicken and rice meal prep recipe is here to save the day (and your lunch breaks). Juicy, flavorful chicken thighs, nutty sesame rice, and crisp cucumber for a balanced and delicious meal.

This recipe is popular all year round but feels especially perfect for busy weeks when you want something wholesome and homemade without the hassle. It was inspired by my Meal Prep Breakfast Sandwich and pairs beautifully with these Garlic Roasted Vegetables.

My kids love it when I make these simple meal prep meals that consist of some sort of meat, rice, and veggies. They always say “Mom, can you just make us one of those healthy bowls?” Makes me happy because it makes life easier for me when they just want to eat what I consider a balanced wholesome meal for myself.

Recipe Summary

Easy to make: Simple ingredients, minimal steps, and a delicious outcome.
Perfectly balanced: Protein, carbs, and fresh veggies make this a complete meal.
Customizable: Adjust flavors and toppings to fit your mood or diet.
Meal prep magic: Stays fresh and tasty for days, making your weekday lunches a breeze.
Kid-friendly: Even picky eaters will love the sweet-savory chicken and fluffy rice.

Sliced cooked chicken thighs and cucumbers on a cutting board.

Ingredients Needed

Here’s a list of what you’ll need to make this Chicken Rice Meal Prep, with a little insight into why each one is key. Full measurements are listed further down below in the recipe card.

ingredients for chicken and rice meal prep.

Jasmine rice: Sometimes I love to use basmati, which is my favorite rice 😁
Toasted sesame seeds: Add a nutty crunch and extra depth of flavor, but you can skip it.
Sesame oil: Offers a rich, toasted flavor that brings out the Asian-inspired vibe of this dish.
Kosher salt and Pepper
English cucumber: If you want to use any other veggie like chopped tomatoes, you can.
Boneless chicken thighs: They come out tender and juicy, even though most times I prefer chicken breast because they are leaner.
Maple syrup: Gives a subtle sweetness to balance and can be swapped with honey.
Olive oil: or use avocado oil.
Fresh lemon juice and Lemon zest
Garlic cloves: I love using fresh garlic whenever I can instead of garlic powder.

How to make chicken and rice meal prep

Here’s a quick overview—check the recipe card below for full details!

Chicken thighs marinating in a white bowl.

Step 1: Cook the jasmine rice, stir in sesame oil and seeds, and let cool.

Step 2: Season chicken thighs and marinate them with a mix of maple syrup, lemon juice, zest, garlic, and olive oil.

Sliced cooked chicken thighs on a cutting board.

A round bowl with sliced chicken and cucumber is served with white rice.

Step 3: Pan-sear the chicken until golden brown and fully cooked, then let it rest.

Step 4: Assemble meal prep bowls with rice, sliced chicken, cucumber, and fresh herbs.

Tips & Tricks

Cook rice perfectly: Use a tight-fitting lid and avoid peeking while it steams.
Let the chicken rest: Cover it after cooking to lock in those delicious juices.
Prep ahead: Make the rice and marinade the night before to save time.

Variations

Switch things up to match your taste:

Use quinoa instead of rice for a higher-protein option. You may also serve it with cauliflower rice for a low-carb version. Try it with my cilantro lime cauliflower rice.
Add shredded carrots, edamame, cherry tomatoes, or bell peppers for extra veggies. If you want a more flavored side of veggies, try these air fryer broccoli.
Swap chicken thighs for boneless, skinless chicken breasts or tofu for a vegetarian twist.
Drizzle with sriracha or teriyaki sauce for a flavor boost.
Sprinkle crushed peanuts or cashews for added crunch.

Four bowls of chicken and rice on a gray background.

Substitutions

Make it work for different diets or preferences:

Gluten-free: This recipe is naturally gluten-free as written!
Low-carb: Replace the rice with cauliflower rice.
Vegan: Swap the chicken for tofu.
Nut-free: Ensure sesame seeds and oil are your go-to toppings instead of nuts.
Soy-free: Replace sesame oil with avocado oil for a simpler marinade.

Make Ahead and Storage

Make ahead: Cook the rice and marinate the chicken in advance.
Refrigerate: Store in airtight containers for up to 4 days.
Freeze: Skip the cucumber and freeze the rice and chicken for up to 3 months. Thaw overnight and add fresh veggies before serving.

Frequently Asked Questions

Can I bake the chicken instead of pan-searing?

Absolutely! Bake at 400°F for 20-25 minutes or until fully cooked.

How long do chicken and rice last for meal prep?

Chicken and rice meal prep bowls should last you 4 days when stored in the fridge. Even though it may still be ok to eat on the 5th day. I recommend about 4 days.

Can you eat chicken and rice meal prep cold?

Yes, You sure can. In fact, I love eating chicken and rice cold. Maybe I am paranoid, but sometimes I feel like reheating chicken gives it a funky flavor. So, if you want to have your chicken and rice cold, go right ahead.

Can you eat cooked rice after 5 days?

Even though I may have eaten 5-day-old rice at some point in my life, the FDA does recommend you consume the rice after 3-4 days when stored in the fridge. Otherwise, it is recommended to freeze it.