High-Protein Chicken Meal Prep Bowls

Name: High-Protein Chicken Meal Prep Bowls
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1.5 lb (680 g) boneless skinless chicken breast; 1 tbsp olive oil; 1 tsp smoked paprika; 1 tsp garlic powder; 1 tsp onion powder; 1 tsp dried Italian herbs (oregano + basil); ½ tsp salt + black pepper; 1½ cups (300 g) white or brown rice, uncooked; 4 cups broccoli florets; 2 bell peppers, sliced; 1 tbsp olive oil (for roasting); ¾ cup (180 g) plain Greek yogurt; 1 tbsp lemon juice; 1 small garlic clove, grated; 2 tbsp chopped fresh dill; 2 tbsp water, salt to taste

Four lunches, one easy session

🍽️ Serves 4⏱️ Prep 15 min🔥 Cook 25 min✅ Ready in 40 min

Juicy herb-seasoned chicken, fluffy rice, roasted broccoli and peppers, and a creamy lemon-dill yogurt sauce — portioned into grab-and-go bowls with 44g of protein each. It's one of the easy, wholesome bowls from the Hearth & Bowls kitchen — simple ingredients, big flavor, and ready in 40 minutes.

Ingredients

Chicken
1.5 lb (680 g) boneless skinless chicken breast
1 tbsp olive oil
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried Italian herbs (oregano + basil)
½ tsp salt + black pepper
Bowls
1½ cups (300 g) white or brown rice, uncooked
4 cups broccoli florets
2 bell peppers, sliced
1 tbsp olive oil (for roasting)
Lemon-dill yogurt sauce
¾ cup (180 g) plain Greek yogurt
1 tbsp lemon juice
1 small garlic clove, grated
2 tbsp chopped fresh dill
2 tbsp water, salt to taste

Instructions

Season the chicken

Pat the chicken dry and toss with olive oil, smoked paprika, garlic powder, onion powder, Italian herbs, salt and pepper until evenly coated.

Cook the rice

Cook the rice according to the package directions. Fluff with a fork and set aside to cool slightly while everything else cooks.

Roast the veggies

Spread broccoli and peppers on a sheet pan, drizzle with olive oil and a pinch of salt, and roast at 425°F (220°C) for 18–20 minutes until tender and lightly charred.

Sear the chicken

Cook the chicken in a hot skillet 5–6 minutes per side until golden and cooked through (165°F / 74°C inside). Rest 5 minutes, then slice.

Whisk the sauce

Stir the Greek yogurt with lemon juice, grated garlic, fresh dill, water and salt until smooth and drizzle-able.

Portion the bowls

Divide rice, roasted veggies and sliced chicken among 4 containers. Keep the sauce in small separate cups and drizzle just before eating.

Nutrition

485Calories

44gProtein

46gCarbs

12gFat

Approximate values per serving.

Tip: Store the sauce separately and the bowls keep well in the fridge for up to 4 days — perfect for Sunday meal prep. Add a squeeze of fresh lemon when reheating to brighten everything back up.

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