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Spiced chicken, steamed broccoli, and white rice in a clear meal prep container — part of a 5-bowl weekly batch

High-Protein Chicken Rice Meal Prep Bowls

Boneless chicken thighs cooked with a simple spice rub, served over long-grain white rice with broccoli. Five portions from one batch. Cost and protein vary by store, portion size, and current prices.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 5 bowls
Course: Main Course, Meal Prep
Cuisine: Canadian
Ingredients Method Notes

Ingredients
  

Chicken
  • 1.5 kg boneless skinless chicken thighs or chicken breasts; see notes
  • 1 tbsp olive oil or vegetable oil
  • 1 tsp garlic powder
  • 1 tsp smoked paprika or regular paprika
  • 1 tsp Italian seasoning or dried oregano
  • 1 tsp salt
  • 1/2 tsp black pepper
Rice
  • 400 g long-grain white rice, dry about 2 cups; rinse before cooking
  • 900 mL water or low-sodium chicken broth broth adds more flavour
  • 1/2 tsp salt
Vegetables
  • 500 g frozen broccoli florets one standard bag; do not thaw before cooking
  • 1 tsp olive oil
  • salt and pepper to taste
For serving (optional — not included in cost estimate)
  • sriracha or hot sauce
  • low-sodium soy sauce or tamari
  • lemon wedges

Method
 

  1. Rinse the rice in cold water until the water runs mostly clear. Add rice, water or broth, and salt to a medium saucepan. Bring to a boil over medium-high heat, then reduce to the lowest setting and cover tightly. Cook for 18 minutes. Remove from heat, keep covered, and rest for 5 minutes. Fluff with a fork.
  2. Pat chicken thighs completely dry with paper towel — this helps browning. Drizzle with olive oil and coat evenly with garlic powder, paprika, Italian seasoning, salt, and pepper.
  3. Heat a large skillet over medium-high heat. Cook chicken thighs for 6–7 minutes per side until cooked through (internal temperature 74°C / 165°F). Cook in batches if needed — do not crowd the pan. Rest for 5 minutes, then slice or chop into bite-sized pieces.
  4. While the chicken rests, cook the frozen broccoli in the same skillet with a small amount of oil and a pinch of salt for 3–4 minutes, or microwave per bag instructions. Broccoli should be cooked through but not mushy.
  5. Divide cooked rice evenly across 5 meal prep containers. Add sliced chicken and broccoli to each container. Let cool for 20–30 minutes before sealing. Do not seal hot food in airtight containers.

Notes

Chicken thighs vs. breast: Thighs are used here because they are typically cheaper per kilogram at Canadian grocery stores and hold up better to reheating. Chicken breast works as a direct substitute — reduce cook time by 1–2 minutes per side and pull at 74°C / 165°F.
Where to buy: Discount grocers typically have the best everyday prices on chicken thighs. Larger packs at warehouse stores can offer good value if you plan to freeze extras.
Cost estimate: Roughly $2.50–$3.50 CAD per serving based on typical current prices. Exact cost varies by store, region, and current flyer pricing.
Protein estimate: Approximately 40–55g per serving depending on exact portions — the chicken provides the majority. Use a nutrition calculator with your specific ingredient weights for accurate values.