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Italian Chicken and Rice Meal Prep Bowl

Time: 35 minutes
Servings: 4


  • 185g Brown Rice (dry)
  • 570g Chicken Breast (cut into large cubes)
  • 180g Broccoli (cut into small florets)
  • 80g Red Onion (cut into thick slices)
  • 150g Cherry Tomatoes
  • 2 Zucchini (small, chopped)
  • 30ml Extra Virgin Olive Oil
  • 3g Italian Seasoning
  • 3g Garlic Powder
  • Sea Salt and Black Pepper to taste


  1. Cook the rice according to package instructions.
  2. Preheat the oven to 220°C and line a baking sheet with parchment paper.
  3. Add the chicken, broccoli, red onion, cherry tomatoes and zucchini to the baking sheet.
  4. Drizzle with the olive oil and season with the Italian seasoning, garlic powder, salt and pepper.
  5. Bake for 16-18 minutes or until the chicken is cooked through and the vegetables are just tender, stirring halfway through if needed. Season with more salt and pepper if needed.
  6. Divide the rice, chicken and vegetables evenly between your meal prep containers or plates and enjoy!


Refrigerate in an airtight container for up to three days.

More flavour:
Add other dried herbs and spices to taste, like red pepper flakes, onion powder, or parsley.

Brown rice substitutions:

You can substitute brown rice with white rice, quinoa or cauliflower rice instead.

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