Chicken Rice Meal Prep
Healthy Chicken Rice Meal Prep with juicy lemon garlic chicken and sesame rice.Perfect for easy high protein lunches throughout the week.Ready in just 40 minutes with simple ingredients.
Ingredients
For the Rice
- 2 cups water
- 1 cup jasmine rice
- 2 tablespoons toasted sesame seeds
- 1 tablespoon sesame oil
- 2 teaspoons kosher salt
- 1 English cucumber thinly sliced
For the Chicken
- 1.25 pounds 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
Step 1: Cook the Rice
- Bring 2 cups of water to a boil in a small pot. Stir in the jasmine rice and kosher salt. Reduce the heat to low, cover, and simmer for 12–15 minutes until the water is absorbed.
- Remove from heat and stir in toasted sesame seeds and sesame oil. Let the rice cool slightly while preparing the chicken.
Step 2: Marinate the Chicken
- Season the chicken thighs with kosher salt and pepper.
- In a small bowl, whisk together maple syrup, olive oil, lemon juice, lemon zest, and minced garlic. Pour the marinade over the chicken and coat evenly.
Step 3: Cook the Chicken
- Heat a large skillet over medium heat. Cook the chicken thighs for 7–9 minutes per side until browned and fully cooked.
- Cover and let the chicken rest for 5 minutes before slicing.
Step 4: Assemble the Meal Prep Bowls
- Divide the sesame rice evenly among 4 meal prep containers.
- Top with sliced chicken and cucumber slices. Garnish with extra sesame seeds, fresh herbs, and a drizzle of sesame oil if desired.
- Serve with lemon wedges for extra freshness.
Notes
- Fresh parsley, cilantro, or green onions make excellent garnishes.
- This Chicken Rice Meal Prep recipe tastes delicious both warm and cold.
- Add chili flakes or sriracha for a spicy variation.
- Store lemon wedges separately for best freshness.