Chicken Broccoli Rice Meal Prep
By Better Plate RecipesCubed chicken, brown rice, broccoli, garlic, soy sauce or coconut aminos, honey, sesame oil, and sesame seeds make a reliable meal prep classic. The sauce turns glossy and savory, the broccoli stays bright, and the whole bowl reheats into an easy balanced lunch. Simple and sturdy.
Why You’ll Love This Recipe
You will love Chicken Broccoli Rice Meal Prep because it gives you soy garlic chicken, brown rice cooked in chicken broth, and bright broccoli florets in a meal that is easy to portion and actually useful later in the week. The flavor comes from honey sesame soy sauce, so the bowl tastes intentional instead of like plain leftovers. The sauce is simple but useful: soy sauce gives saltiness, honey helps it cling, garlic adds depth, and sesame oil makes the whole bowl smell warm and savory. The prep is beginner-friendly because the main job is searing chicken cubes and steaming broccoli, with clear cues for texture, color, and doneness. It is practical, filling, and built for the kind of lunch you are relieved to have waiting in the fridge.
What Makes This Recipe Work
Chicken Broccoli Rice Meal Prep works because the main parts support each other instead of competing. The soy garlic chicken gives the meal its filling center, while the brown rice cooked in chicken broth makes each container feel complete and steady. The vegetables bring color, freshness, and texture, especially bright broccoli florets. The sauce or seasoning matters too: honey sesame soy sauce adds the flavor that ties the bowl together, so the meal does not taste like separate ingredients sitting side by side. This is especially important for meal prep because food can taste flatter after chilling. A good bowl needs protein, a sturdy base, vegetables that hold up, and one strong flavor thread. This recipe has all four, which is why it still feels like a real meal after a day or two in the refrigerator.
Ingredient Notes & Easy Swaps
Chicken breast: Cut the chicken into even cubes so every piece cooks at the same speed. Chicken thighs can work for a juicier version.
Broccoli florets: Smaller florets cook faster and are easier to pack with rice and chicken. Frozen broccoli can work if steamed and drained well.
Brown rice: Brown rice is sturdy for reheating and meal prep. White rice can be used if you want a softer, faster-cooking base.
Low sodium chicken broth: Cooking rice in broth gives it more flavor than water. Use low sodium so the soy sauce does not make the bowl too salty.
Low sodium soy sauce or coconut aminos: Soy sauce gives the chicken a savory flavor, while coconut aminos taste a little sweeter and milder.
Olive oil: Olive oil helps the chicken brown and keeps the rice from tasting dry. Avocado oil also works well for the skillet.
Garlic: Fresh garlic gives the sauce most of its flavor. Stir it into the sauce instead of browning it alone so it does not burn.
Sesame oil: A small amount adds strong nutty flavor. Do not add too much, because sesame oil can overpower the bowl quickly.
Honey: Honey helps the sauce turn glossy and slightly sticky. Maple syrup can work as a simple swap.
Sesame seeds: Sesame seeds add a small crunch and make the bowls look finished. Green onions can be added too if you want more freshness.
Chicken Broccoli Rice Meal Prep
Description
Cubed chicken, brown rice, broccoli, garlic, soy sauce or coconut aminos, honey, sesame oil, and sesame seeds make a reliable meal prep classic. The sauce turns glossy and savory, the broccoli stays bright, and the whole bowl reheats into an easy balanced lunch. Simple and sturdy.
Ingredients
- 1.25 lb boneless chicken breast, cubed
- 4 cups broccoli florets
- 1 cup brown rice
- 2 cups low sodium chicken broth
- 3 tbsp low sodium soy sauce or coconut aminos
- 2 tbsp olive oil, divided
- 3 garlic cloves, minced
- 1 tsp sesame oil
- 1 tsp honey
- 1 tsp sesame seeds
Instructions
- 1Equipment: a medium pot with a tight-fitting lid, a large skillet, a second pot with a steamer basket (or a microwave-safe bowl with a cover), a small bowl, a whisk, a cutting board, a knife, tongs or a spatula, measuring cups, measuring spoons, and 4 meal prep containers.
- 2In a medium pot with a lid, combine 1 cup brown rice and 2 cups chicken broth. Turn the heat to high until it boils, then turn it to the lowest setting, cover with the lid, and cook for 30 minutes until all liquid is gone and the rice is soft.
- 3While the rice cooks, grab a small bowl and stir together 3 tbsp soy sauce, 3 minced garlic cloves, 1 tsp sesame oil, and 1 tsp honey using a whisk or fork until the honey is fully mixed in.
- 4Place a large skillet on the stove over medium-high heat and add 1 tbsp of olive oil. Add the cubed chicken in a single layer and cook for 4 minutes without stirring, until the bottoms are golden. Use tongs or a spatula to turn the pieces so the pale sides touch the hot skillet, then cook 3 to 4 minutes more, stirring once or twice, until the pieces are golden brown on the outside, no longer pink in the middle, and reach 165°F in the thickest piece.
- 5Pour the sauce mixture from step 3 into the pan with the chicken. Use a spatula to stir and coat the chicken for 1 minute until the sauce gets slightly thick and sticky.
- 6In the second pot with a steamer basket and an inch of water (or a microwave-safe bowl with 1 tablespoon water and a cover), cook the 4 cups of broccoli for 4 to 5 minutes until it turns bright green and you can easily poke it with a fork.
- 7Place the cooked rice, chicken, and broccoli into 4 separate meal prep containers. Finish by sprinkling the 1 tsp sesame seeds evenly across the 4 meals.
- 8For meal prep, let the hot cooked parts cool uncovered for 10 to 15 minutes before sealing. Pack delicate cold toppings or sauces separately when possible, then reheat only the hot parts and add the fresh toppings after warming.
Tips and Tricks
- 1
Start With the Slowest Part: Begin with the base or roasted vegetables before the quick protein step. In Chicken Broccoli Rice Meal Prep, the timing works best when the part that takes longest is already moving before the skillet gets busy. This keeps you from rushing and helps everything finish close together.
- 2
Watch Chicken and Broccoli: Chicken cubes are done when the centers are no longer pink and reach 165°F. Broccoli is ready when it turns bright green and feels tender when pierced with a fork. Those two cues keep the bowl juicy instead of overcooked.
- 3
Pack Fresh Parts Separately: Keep fresh toppings, sauces, greens, or crunchy pieces separate from hot food when the recipe includes them, especially if you will reheat the container later. Meal prep fails when steam and sauce soften everything at once. Separating those pieces keeps the final bowl brighter and better textured.
- 4
Cool Before Sealing: Let the cooked food sit uncovered for about 15 minutes before snapping on lids. If you seal containers while everything is steaming, moisture collects on the lid and drips back down. That trapped steam can make grains, vegetables, and proteins softer by day two.
Nutrition
Per serving — Calories: 420kcal, Protein: 49g, Carbs: 21g, Fat: 15g, Fiber: 3g, Sugar: 2g, Sodium: 560mg.
Nutrition information is an estimate and may vary based on ingredient brands, product sizes, preparation methods, and substitutions. It is not intended as medical or dietary advice.
Recipe Guides
This recipe appears in
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