Print

Quick Meal Prep Chicken and Broccoli Bowls: Easy 30-Minute Dinner

chicken and broccoli bowls - featured image
Print Recipe

These Quick Meal Prep Chicken and Broccoli Bowls are a 30-minute solution for busy weeks, featuring juicy soy-ginger glazed chicken and perfectly charred roasted broccoli over fluffy rice. It’s a delicious, crowd-pleasing meal that reheats beautifully and proves meal prep doesn’t have to be bland.

Ingredients

Scale
  • 1 ½ pounds boneless, skinless chicken breasts (about 2 large breasts), cut into bite-sized cubes
  • ¼ cup low-sodium soy sauce
  • 2 tablespoons honey
  • 1 tablespoon sesame oil
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon rice vinegar
  • ¼ teaspoon red pepper flakes (optional)
  • 2 large heads of broccoli (about 1 ½ pounds total), cut into florets and stems peeled and sliced
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 cups cooked rice (white, brown, jasmine, or cauliflower rice)
  • Optional toppings: sesame seeds, sliced green onions, sriracha mayo, fresh lime juice

Instructions

  1. Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
  2. In a small bowl, whisk together the low-sodium soy sauce, honey, sesame oil, minced garlic, grated ginger, rice vinegar, and red pepper flakes (if using).
  3. Place the cubed chicken in a large mixing bowl. Pour about half of the marinade over the chicken and toss to coat. Set the remaining marinade aside. Let the chicken marinate for at least 10 minutes (or up to 2 hours in the fridge).
  4. Wash and dry the broccoli. Cut florets into uniform, bite-sized pieces. Peel the stems and slice into thin rounds about ¼-inch thick. Toss the broccoli on the prepared baking sheet with olive oil, salt, and pepper. Spread in a single layer.
  5. Roast the broccoli for 10 minutes until edges start to brown.
  6. While the broccoli roasts, heat a large skillet or wok over medium-high heat with a drizzle of oil. Add the marinated chicken in a single layer (cook in batches if needed). Sear undisturbed for 2-3 minutes until golden brown, then flip and cook another 2-3 minutes. Pour in the reserved marinade and let it bubble and thicken for 1-2 minutes, tossing to coat. Cook until chicken reaches 165°F (74°C).
  7. After the broccoli has roasted for 10 minutes, remove from oven, toss, and return for another 5-7 minutes until edges are deeply charred and stems are tender-crisp.
  8. Assemble bowls: Divide cooked rice among meal prep containers. Top with roasted broccoli and glazed chicken. Add optional toppings if desired.
  9. Let containers cool completely (about 15-20 minutes) before sealing to prevent sogginess.

Notes

For best results, pat chicken dry before cubing to ensure a good sear. Don’t overcrowd the pan when cooking chicken. Let the sauce thicken before adding chicken back. Season broccoli generously. Cool bowls completely before sealing to avoid condensation. For a sheet pan version, toss chicken and broccoli separately with marinade and oil, then roast together at 425°F for 18-20 minutes, flipping halfway.

Nutrition

Keywords: meal prep, chicken and broccoli, 30-minute dinner, healthy meal prep, easy dinner, soy ginger chicken, roasted broccoli, rice bowls

Find it online: https://cookyep.com/quick-meal-prep-chicken-and-broccoli-bowls-easy-30-minute-dinner/