30-Minute Chicken Meal Prep with Rice and Broccoli
This 30-Minute Chicken Meal Prep with Rice and Broccoli makes three easy, protein-rich meals using tender seasoned chicken breast, broccoli, rice, and a creamy lemon Greek yogurt sauce. It's perfect for busy weekdays, healthy lunches, or quick dinners. Prepare everything in advance, divide it into individual containers, and enjoy convenient, balanced meals throughout the next three days.
Ingredients
- 450 g boneless skinless chicken breast
- 3 cups broccoli
- 1½ cups cooked rice
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- ½ tsp dried oregano
- Salt and black pepper to taste
- 3 tbsp plain Greek yogurt
- 1 tbsp lemon juice
For the Greek yogurt sauce:
- 3 tablespoons plain Greek yogurt
- 1 tablespoon lemon juice
Instructions
- Cut the chicken breast into evenly sized pieces. Season with olive oil, paprika, garlic powder, oregano, salt, and black pepper.
- Cook the chicken in a skillet over medium heat or bake at 400°F (200°C) until the thickest part reaches an internal temperature of 165°F (74°C).
- Steam the broccoli until tender but still slightly firm.
- Divide the cooked rice evenly among three meal-prep containers.
- Add equal portions of cooked chicken and broccoli to each container.
- Mix the Greek yogurt and lemon juice in a small bowl until smooth. Divide the sauce into three portions and store separately.
- Refrigerate the meals promptly in sealed containers. Consume within 3–4 days and reheat thoroughly to 165°F (74°C).