20 Minute Meal-Prep Chicken, Rice and Broccoli

Quick skillet chicken, rice, and steam broccoli all made in under 20 minutes for a healthy meal-prep lunch box that you can enjoy all week long!
20 Minute Meal-Prep Chicken and BroccoliIf you’re new to meal prepping,  please check out our meal-prep archives to see a whole bunch of our other delicious meal-prep recipes. Today we’re cooking up one of the easiest and simplest chicken meal prep recipes you can make. Chicken, rice, and broccoli all cooked in under 20 minutes. These tasty meal-prep boxes are quick, healthy and make a great lunch for the entire week. If you’re like us, we actually love having them in the fridge and eating them for lunch or dinner not only at work but at home too!

To start you will need to get the rice cooking. It takes the longest so it’s better to get it out of the way first. While the rice is cooking, season your chicken and cook it in a hot skillet or heavy duty pan.

Now, here’s where it gets tricky and you’ll need to pull out your multi-tasking skills. While the chicken and rice are cooking, go ahead and steam the broccoli. You can do this on the stove-top in a pot of boiling water or in the microwave.  Now all that’s left is to cut the chicken, spoon out the rice and assemble the meal prep bowls.
20 Minute Meal-Prep Chicken and Broccoli

5 from 8 votes

20 Minute Meal-Prep Chicken, Rice, and Broccoli

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Author Layla


  • For the Rice:
  • 2 cups water
  • 1 cup jasmine rice
  • 3/4 teaspoon salt
  • For the chicken:
  • 4 small-medium boneless skinless chicken breasts or thighs about 4 oz each
  • 1 teaspoon brown or granulated sugar
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • 2-3 cups broccoli florets
  • water for steaming


  1. To Cook the Rice:Bring the water to a boil in a medium saucepan. this Stir in the rice; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.

  2. To Cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
  3. Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.

  4. To steam broccoli: There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.

  5. To assemble: Cut the chicken into slices or small bite-size pieces. Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each meal-prep container (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.

20 Minute Meal-Prep Chicken and Broccoli


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    I’m extremely new to meal PREPPING. I have a lot of trouble judging sizes, so I am trying to buy containers to put the food in and how big should they be? 28 OUNCES?


      Yes, the 28oz work great for this recipe! I’ve linked to the brand I use in the recipe instructions.


    i’m extremely new to this meal prep. How big do the containers need to be so I can buy some, on amazon they say 28oz, 32oz, etc…

    Can anyone give me a hint 🙂



    Ron Bonifacio

    Hi, this meal looks really good but I can’t seem to find the nutritional values. I would appreciate if someone could show it to me.


    what would the calorie difference be if i boil the chicken instead?


      I don’t think it would change the calorie count much because the chicken is not really fried or anything.


    Easy and yummy. But i think i burned mine coz I got thick cuts of thighs


    Just woNdering, but can you reheat the rice? I thought that was bad 😬


      Yes, you can re-heat the rice. Microwave on high for 2-3 minutes or until the rice is steaming.


    Does the calorie count change if you cut out sugar and salt and use only Misses Dash for seasoning( in order to lose weight faster)?


    I’m also new to meal prepping. Are all four servings enough for a DAY’s WOrth of food?

    heather d sutherland

    it says 354 calories for 1 meal prep bowl. How much chicken and broccoli goes into 1 bowl. it already says 1 cup rice.


      Divide the chicken and broccoli evenly into each bowl which should yield a serving.


    OMG I’M IN THE MIDDLE OF COOKING THIS AND IT SMELLS SO GOOD. I don’t cook, I try to. I’ve been preparing my own meals for a month, saw this recipe. Decided to do it today. It. Smells. So. Good. And it’s still cooking. I’m excited to taste it.

    Eric McMullin

    im new to this meal prep thing,

    If i was to make lunches for say a week, and i make them sunday, do i need to freeze them or just leave them prepped in the firdge, and whats the recommended time to put those dishes in the Microwave for in order to heat them up for lunches.

    Thank you.


      If you are making them Sunday for Monday-Friday, I would leave two in the fridge for M-T and the rest in the freezer. To reheat, microwave for 2-3 minutes or until steaming.