Healthy Chicken And Brown Rice Bowl

Name: Healthy Chicken And Brown Rice Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 2 cups cooked brown rice; 1 pound boneless, skinless chicken breast, diced; 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste; 1 cup broccoli florets; 1 cup bell peppers, diced; 1 carrot, sliced; Soy sauce (to taste); Sesame seeds for garnish

Highlighted under: Balanced Food Studio

I absolutely love making a Healthy Chicken And Brown Rice Bowl when I need a nutritious meal that’s bursting with flavor and takes just a little while to whip up. The combination of tender chicken, hearty brown rice, and fresh vegetables keeps me satisfied and energized throughout the day. Plus, it’s easily customizable! Whether I’m adding extra veggies or adjusting the spices, this bowl is my go-to for a quick and satisfying dinner that the whole family enjoys.

Created by

Skylar Jennings

Last updated on 2026-02-23T18:33:36.247Z

While experimenting with healthy meal options, I tried creating a bowl that's not only good for you but also bursting with flavors. The key to this recipe is marinating the chicken to infuse it with spices before cooking, which makes a huge difference in flavor. I often switch up the veggies depending on what I have in the fridge, and that adds variety.

Another tip is to use day-old brown rice or make a big batch and refrigerate it for future meals. This saves time and helps to develop a nuttier flavor in the rice. Each time I make it, I enjoy discovering new combinations of ingredients that keep this dish exciting!

Reasons to Love This Bowl
Packed with protein and fiber for long-lasting energy
Versatile ingredients that can be easily swapped
A colorful presentation that looks as good as it tastes

Unlocking Flavor with Marinades

Marinating the chicken is an essential step that significantly enhances the flavor of this bowl. The combination of olive oil, garlic powder, and paprika creates a well-rounded taste that penetrates the chicken, ensuring it’s juicy and flavorful throughout. Aim for at least 15 minutes of marination; if you have more time, consider up to an hour in the refrigerator. This not only infuses the chicken with flavor but also helps tenderize it, leading to a more enjoyable texture.

Consider experimenting with your marinade by adding ingredients such as lemon juice or balsamic vinegar for acidity, which can balance the richness of the olive oil. For a spicy kick, a dash of cayenne pepper or chili powder can be added. Keep in mind, with extra seasoning, you might want to adjust the salt accordingly to prevent it from becoming too salty.

Perfecting Your Stir-Fry Technique

When stir-frying vegetables, ensure that your skillet is preheated to medium-high to achieve that perfect tender-crisp texture without steaming them. The vivid colors of the broccoli, bell peppers, and carrots not only make for a visually appealing dish but also indicate freshness and nutritional quality. Stirring frequently keeps the veggies from burning and allows them to cook evenly, typically 5 to 7 minutes will do the trick. You want them to remain bright and slightly crisp rather than mushy.

If your skillet starts looking too dry, don't hesitate to add a splash of water or broth to create steam. This method also helps in quick cooking while retaining the vibrant colors and nutrients. Another useful tip is to cut your vegetables uniformly; this ensures they cook at the same rate, further contributing to that delightful crunch that complements the tender chicken.

Serving and Storing Your Bowl

Assembling your bowl is an opportunity to get creative! For aesthetic appeal, layer the ingredients in a clear glass bowl to showcase the beautiful colors of the brown rice, chicken, and vegetables. Drizzling soy sauce adds a savory depth, but don’t overdo it—start with a teaspoon and adjust according to personal preference. Topping off with sesame seeds provides a delightful crunch and nutty flavor, enhancing the overall eating experience.

Leftovers can be stored in an airtight container in the refrigerator for up to three days. If you're looking to meal prep, consider making extra brown rice and protein to easily mix and match with various vegetables throughout the week. When reheating, a quick 1-2 minutes in the microwave is perfect, but be careful not to overheat, as this can dry out the chicken.

Ingredients

Chicken and Rice Bowl Ingredients

2 cups cooked brown rice
1 pound boneless, skinless chicken breast, diced
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
1 cup broccoli florets
1 cup bell peppers, diced
1 carrot, sliced
Soy sauce (to taste)
Sesame seeds for garnish

Add your favorite vegetables to boost the nutrition!

Steps to Prepare

Marinate the Chicken

In a bowl, combine olive oil, garlic powder, paprika, salt, and pepper. Add the diced chicken and marinate for at least 15 minutes.

Cook the Chicken

In a skillet over medium heat, add the marinated chicken and cook until browned and cooked through, about 7-10 minutes.

Stir Fry the Vegetables

In the same skillet, add the broccoli, bell peppers, and carrots. Stir fry for 5-7 minutes until tender crisply.

Assemble the Bowl

In a bowl, layer the cooked brown rice, topped with the chicken and stir-fried vegetables. Drizzle with soy sauce and sprinkle with sesame seeds.

Enjoy your delicious and healthy chicken and brown rice bowl!

Pro Tips

Experiment with different veggies and proteins to keep this dish interesting. Fresh herbs like cilantro or green onions can also add a lovely burst of flavor.

Ingredient Substitutions

This Healthy Chicken and Brown Rice Bowl is highly adaptable. If you’re looking to switch up the protein, ground turkey or firm tofu are excellent substitutes. For a vegetarian option, try chickpeas or black beans, which add heartiness and protein without the need for meat. Adjust the marination time accordingly; beans need less time than chicken, while turkey might require a bit longer depending on thickness.

You can also customize the vegetables based on seasonal availability or personal preference. Zucchini, snap peas, and spinach can make refreshing additions while still keeping the dish light and nutritious. Just be mindful of the cooking times for different veggies; softer ones like spinach will require far less time than carrots or broccoli.

Make-Ahead Tips

If you’re short on time during the week, consider preparing key components in advance. Cook the brown rice ahead of time and store it in the refrigerator; it keeps well for about a week. You can also marinate the chicken in the morning or the night before. Just remember to let the chicken sit in the marinade in the fridge for safety, and take it out at least 15 minutes before cooking for even cooking.

For a single-serving option, divide your rice and marinated chicken into smaller containers before cooking. This allows you to cook only what you need, reducing waste and ensuring that you have a fresh meal every time. Additionally, pre-chop your vegetables and store them in the refrigerator, so you're always ready to whip up a quick stir-fry.

Questions About Recipes

→ Can I use quinoa instead of brown rice?

Absolutely! Quinoa is a great substitute and adds a nice texture.

→ Is it possible to make this ahead of time?

Yes, you can prepare the chicken and rice in advance and store them separately in the fridge for up to 3 days.

→ Can I make this dish vegetarian?

Definitely! You can replace the chicken with tofu or chickpeas, and the recipe will still be delicious.

→ How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat before serving.