Print

Easy 30-Minute Chicken and Broccoli Bowl Meal Prep

chicken and broccoli bowl meal prep - featured image
Print Recipe

A quick and easy sheet pan meal prep recipe featuring juicy roasted chicken and crispy-edged broccoli, all tossed in a garlic-soy glaze and served over rice. Perfect for busy weeks, this 30-minute recipe makes healthy eating effortless.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 1.5 pounds total)
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon sesame oil (optional)
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • 2 large heads of broccoli (about 4 cups of florets)
  • 1 tablespoon olive oil
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt
  • Pinch of red pepper flakes (optional)
  • 2 cups cooked brown rice or white rice
  • Optional toppings: sesame seeds, sliced green onions, sriracha, or a squeeze of fresh lemon juice

Instructions

  1. Preheat your oven to 400°F (200°C). Line your sheet pan with parchment paper or aluminum foil.
  2. Start your rice. If using a rice cooker, start it now. For stovetop rice, bring 2 cups of water and 1 cup of rice to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes. Remove from heat and let it sit covered for 5 minutes before fluffing.
  3. Prepare the chicken. Pat chicken breasts dry with paper towels. In a small bowl, mix 2 tablespoons olive oil, minced garlic, 1 tablespoon soy sauce, 1 teaspoon sesame oil (if using), ½ teaspoon salt, and ½ teaspoon black pepper. Place chicken on the prepared sheet pan and pour the mixture over them, turning to coat evenly. Spread them out so they’re not touching.
  4. Roast the chicken for 10 minutes.
  5. While the chicken roasts, prepare the broccoli. Cut broccoli into uniform florets (about 1 to 1½ inches wide). If using stalks, peel and slice into thin coins. Toss broccoli with 1 tablespoon olive oil, ¼ teaspoon garlic powder, ¼ teaspoon salt, and a pinch of red pepper flakes (if using).
  6. After 10 minutes, remove the sheet pan from the oven. Push chicken to one side and spread broccoli in a single layer on the other side. Return to oven and roast for another 12-15 minutes.
  7. Check for doneness: chicken should reach an internal temperature of 165°F (74°C). Broccoli should be tender with charred edges.
  8. Let the chicken rest for 5 minutes before slicing.
  9. Assemble bowls: Slice chicken against the grain into strips or bite-sized pieces. Divide rice among meal prep containers, top with chicken and broccoli, and drizzle any pan juices over everything. For meal prep, leave optional toppings off until ready to eat.

Notes

For best results, pat chicken dry before seasoning. Don’t overcrowd the pan; use a large sheet pan or split between two pans. Cut broccoli uniformly for even cooking. Let chicken rest 5 minutes before slicing to keep juices in. These bowls taste even better on day two or three as flavors meld. For gluten-free, use tamari or coconut aminos instead of soy sauce. For vegetarian, replace chicken with extra-firm tofu or chickpeas.

Nutrition

Keywords: chicken and broccoli bowl, meal prep, sheet pan dinner, healthy lunch, 30-minute meal, easy dinner, high protein

Find it online: https://sweetstirring.com/easy-30-minute-chicken-and-broccoli-bowl-meal-prep/