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Quick & Easy Meal Prep Chicken Broccoli Bowls in 30 Minutes

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These easy meal prep chicken broccoli bowls come together in 30 minutes flat, featuring juicy roasted chicken and caramelized broccoli in a savory soy-honey sauce. Perfect for busy weeks, they’re a delicious and healthy solution for lunch or dinner.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken breast (about 2 large breasts)
  • 4 cups broccoli florets (about 2 medium heads)
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons honey
  • 4 cloves garlic, minced
  • 3 tablespoons olive oil, divided
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil (optional)
  • 1 tablespoon cornstarch
  • Salt and pepper to taste
  • 1/2 teaspoon red pepper flakes (optional)
  • 4 cups cooked rice (white, brown, or cauliflower)
  • Sesame seeds for garnish

Instructions

  1. Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
  2. Make the marinade: In a medium bowl, whisk together 3 tablespoons soy sauce, 2 tablespoons honey, 4 minced garlic cloves, 1 tablespoon rice vinegar, and 1 teaspoon sesame oil (if using). Set aside about 2 tablespoons of this mixture in a small bowl for drizzling later.
  3. Prep the chicken: Cut 1.5 lbs chicken breast into bite-sized pieces, about 1-inch cubes.
  4. Marinate the chicken: Add the chicken pieces to the bowl with the larger portion of marinade. Sprinkle 1 tablespoon cornstarch over the top and toss until well coated. Let it sit for 10 minutes at room temperature.
  5. Prep the broccoli: Wash and cut broccoli into florets, about 1 to 1.5 inches across. In a separate bowl, toss the florets with 2 tablespoons olive oil, a pinch of salt, and a few grinds of black pepper.
  6. Arrange everything on the baking sheet: Spread the marinated chicken on one half and the broccoli on the other half. Avoid overcrowding.
  7. Roast for 15-18 minutes. At the 10-minute mark, give everything a quick stir. Chicken should be golden brown and cooked through (internal temperature of 165°F/74°C), and broccoli should have charred, crispy edges.
  8. Assemble your bowls: Divide cooked rice evenly among 4 meal prep containers. Top each with a quarter of the chicken and broccoli mixture. Drizzle the reserved marinade over the top.
  9. Garnish and cool: Sprinkle sesame seeds and red pepper flakes over each bowl if using. Let containers cool completely before putting lids on.

Notes

For gluten-free, use tamari or coconut aminos instead of soy sauce. For low-carb, swap rice for cauliflower rice. The bowls taste even better on day two as flavors meld. Let chicken rest 2-3 minutes after roasting before assembling.

Nutrition

Keywords: meal prep, chicken broccoli bowls, easy dinner, healthy lunch, 30 minute meal, sheet pan dinner

Find it online: https://novanosh.com/quick-and-easy-meal-prep-chicken-broccoli-bowls-in-30-minutes/