Chicken, rice and broccoli come together in a healthy and delicious lunch or supper meal prep! This healthy meal prep is perfect for the week ahead, with juicy chicken breasts, fluffy basmati rice and fresh broccoli.
This healthy chicken, rice and broccoli meal prep recipe is really perfect anytime you need a lunch that's healthy and filling!
Which, you know, is like always?
This meal prep chicken and rice recipe was inspired by my Sheet Pan Maple Dijon Chicken and Broccoli Bake, which is delicious and great for a healthy supper.
Plus, if you're into gluten-free meal prep and you like chicken like I do🐔, then check out this Starbucks Chicken and Vegetables Protein Box Copycat recipe while you're at it.
It's so delicious😋
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📝Ingredients for this meal prep recipe:
- 4 boneless, skinless chicken breasts
- Basmati rice (or your rice of choice)
- Low-sodium chicken broth
- Broccoli
- Dijon mustard
- Liquid honey
- Olive oil
- Garlic
- Salt
- Lemon
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🙋♀️Is chicken, rice and broccoli healthy?
Absolutely! This healthy and complete meal gives you loads of nutrition. The chicken breast is packed with protein and provides you with other vitamins and minerals like magnesium, potassium and phosphorous and vitamin A.
The basmati rice is a great source of healthy carbohydrates that will fuel you up and keep you satisfied.
Basmati rice is also a good source of vitamin B1 (thiamine) which is key for optimal brain health.
And the powerhouse broccoli that rounds out this healthy meal prep is just that: a true powerhouse of nutrition!
This green nutritional giant packs anti-inflammatory and detoxification properties.
Broccoli is a very good source of vitamin K, vitamin C and chromium.
It also delivers a source of chromium, folate, copper, potassium, vitamin B6, vitamin E and vitamin E. Talk about a superpower, nutritionally speaking!🥦
But beware! Overcooking the broccoli will have you saying buh-bye to all that nutrition. Lightly steam your broccoli and don't over do it for optimal nutrition.
You're making a healthy chicken, broccoli and rice recipe...so keep it healthy and don't dump all that nutrition down the drain!
What's the perfect time for steaming broccoli? 7 - 10 minutes, especially when you'll be re-heating this meal come lunchtime.
Make ahead tips
There are a few things you can do to make this meal prep come together with less hands-on work the day you want to make it:
Marinade the chicken the night before
If you want to make this for the next day, then you can marinade the chicken overnight for maximum flavour. Just whisk up the marinade ingredients (see recipe card for details) and coat the chicken breasts completely.
Store in a large freezer bag or sealed container in the fridge for 8 hours.
Then cook as per instructions below.
No time to marinade the chicken? No problem.
I've made this many times with just letting the chicken sit in the marinade for only 5 minutes and it's still juicy and delicious.
Make the rice ahead of time
You can also make the rice the day before. I like using my Instant Pot to make the basmati rice for this recipe because it's easy, hands-off and turns out perfectly every time.
- I use 2 cups of basmati rice for 3 cups of low sodium chicken broth
- Put that into my Instant Pot, give it a stir and seal it up
- Select the "Rice" setting and "Keep Warm" once it's done
Then I can go about my day and whenever I'm ready to get the rice out, I'll carefully take the lid off, fluff it up and put the rice into a large container with a lid for the next day.
Then when I'm ready to divide the chicken, rice and broccoli between the containers, I just take the rice out of the fridge and add it in!
Cut and wash the broccoli ahead of time
Another make ahead tip is to prep the broccoli ahead of time. So I'll cut it into bite-sized pieces and wash it.
After it strains in a colander for a few minutes, I'll pop it into a produce bag or container with a lid and keep it in the fridge for the next day.
Don't actually cook the broccoli ahead of time though.
Because this meal prep will last for 3 days, you don't want to start that day counter before you've even got the whole meal together!
Not a lover of broccoli? No sweat. You can swap out the broccoli for something else green and healthy😄
Think of this as a healthy chicken, rice and vegetables meal prep: you pick the veggie.
Peas, green beans or brussel sprouts would totally work too!
~April
PS Still got a whole whack of broccoli, rice and chicken to use up?
Make this Healthy Chicken Stir Fry for dinner! It's easy delicious😋
😋More Recipes with Chicken and Rice
📖 Recipe
Chicken, Rice and Broccoli Meal Prep
Equipment
- 1 Instant Pot optional
Ingredients
- 4 boneless skinless chicken breasts
- 2 cups basmati rice or your rice of choice (about 4 cups cooked)
- 3 cups low-sodium chicken broth
- 2 large broccoli bunches 4 cups cut into small florets
- 2 tablespoon olive oil
- 1 tablespoon liquid honey
- 2 teaspoon Dijon mustard
- 1 clove garlic
- ½ teaspoon salt and pepper (each)
- 1 lemon
Instructions
- Cook the rice, according to package instructions. If you're making basmati rice in the Instant Pot, put 2 cups of rice and 3 cups of low sodium chicken broth into the Instant Pot. Stir and then seal the pot with the lid. Select the rice button.
- Meanwhile, pre-heat oven to 400 degrees F. Butterfly the chicken breasts (see note below).
- Combine olive oil, honey, dijon mustard and salt in a small bowl. Place chicken breasts into a shallow bowl or dish and coat the breasts with the marinade. Turn the chicken breasts over with your hands, coating the chicken. Let sit in the marinade for 5 minutes (or up to 8 hours.)
- Cover a baking pan in parchment paper and place the chicken on the pan. Cook the chicken in the pre-heated oven for 12-15 minutes or until an inserted thermometer reads 165 degrees F. Let rest.
- While the chicken bakes, place a pot a water on for the broccoli. When the water is boiling, put the broccoli in a steamer and cook for 7-10 minutes.
- Be careful not to overcook the broccoli! Once the time is up, remove the broccoli from the heat so it stops cooking.
- Divide portions of rice, chicken breast and broccoli between containers. Keep in fridge until you need them.
m says
hey I would give this a better rating if I knew the Nutritional information.
lol ok - added nutritional information 🙂