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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.
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.
- 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!
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.
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.
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
Absolutely! Bake at 400°F for 20-25 minutes or until fully cooked.
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.
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.
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.
More meal prep recipes
If you’re in the mood for more meal prep magic, check out these favorites:
- Breakfast Burrito Meal Prep
- Honey Garlic Chicken Meal Prep
- Chicken Taco Meal Prep Bowl
- Beef Burrito Meal Prep
- Honey Sriracha Meatballs Recipe
- Honey Sriracha Chicken Meal Prep Bowls
- Garlic Shrimp Meal Prep
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Thanks for stopping by. If you try a recipe and you like it, leave me some feedback in the comment section below, and don’t forget to rate it!
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Chicken Rice Meal Prep
Ingredients
- 2 cups water
- 1 cup jasmine rice, Basmati or brown rice works too
- 2 tablespoons toasted sesame seeds
- 1 tablespoon sesame oil
- 2 teaspoons Kosher salt, to taste
- 1 English cucumber, thinly sliced
For the chicken:
- 1.25 pound boneless chicken thighs
- Kosher salt and pepper, to taste
- 2 tablespoons maple syrup, honey, or agave
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 teaspoons lemon zest
- 2 garlic cloves, minced
Instructions
- Bring a small pot of 2 cups water to a boil. Stir in the 1 cup jasmine rice and 2 teaspoons Kosher salt. Reduce the heat to low. Cover and simmer for 12-15 minutes until all of the water is absorbed. Remove from heat and stir in the 2 tablespoons toasted sesame seeds and 1 tablespoon sesame oil. Allow it to cool while cooking the chicken.
- Season the 1.25 pound boneless chicken thighs with Kosher salt and pepper on all sides. In a small bowl, whisk the 2 tablespoons maple syrup, 2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 2 teaspoons lemon zest, and two2 garlic cloves (minced). Pour over the chicken thighs and rub to coat.
- Heat a large pan over medium heat. Cook the thighs for 7-9 minutes per side, or until browned and cooked through. Allow it to sit, covered, for 5 minutes, then slice.
- To assemble the meal prep bowls, divide the cooked rice among 4 meal prep containers.
- Top with sliced chicken, the 1 English cucumber (sliced) and garnish with fresh herbs of choice. Drizzle with sesame oil and sprinkle sesame seeds. Serve with lemon wedges, if desired.
Notes
- You may use chicken breasts instead of chicken thighs or even tofu
- Any rice of your choice will work. I love basmati or Jasmine.
- Swap the cucumbers with any other veggies of your choice
- Store in the fridge for up to 4 days or freeze for up to 2 months (without the cucumbers)
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Rena, i really enjoy your recipes! And, i share them with my friends and they love them, too!
You are the best Linda. Thank you so much. I really appreciate that.
Wow this recipe was amazing ❤️
Glad you loved it.