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High Protein Chicken Meal Prep Bowls | Easy GLP1 Friendly Dinner

High Protein Chicken Meal Prep Bowls

Seared chicken breast, roasted vegetables and brown rice come together in these high protein meal prep bowls with a lemon garlic yogurt sauce, perfect for GLP-1 friendly dinners.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Main Course
Cuisine: American
Calories: 420
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breast
  • 2 tablespoons olive oil divided
  • 1 teaspoon paprika
  • 1 teaspoon salt divided
  • 1/2 teaspoon black pepper divided
  • 2 cups broccoli florets
  • 1 red bell pepper sliced
  • 1 cup brown rice uncooked
  • 2 cups water
  • 1/2 cup plain Greek yogurt
  • 2 cloves garlic minced
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh parsley chopped (optional)

Method
 

  1. Pound the chicken even: Place the chicken breasts between two sheets of plastic wrap and pound the thicker end to an even half-inch thickness. This helps the whole piece cook at the same rate.
  2. Season the chicken: Pat the chicken dry with paper towels, then rub with 1 tablespoon olive oil, paprika, 1/2 teaspoon salt and 1/4 teaspoon pepper on both sides.
  3. Sear until golden: Heat a skillet over medium-high heat and cook the chicken for about 5 minutes per side, until deep golden brown and no longer pink in the center.
  4. Rest and slice: Transfer the chicken to a cutting board and let it rest for 5 minutes before slicing against the grain into strips.
  5. Start the rice: Combine the brown rice and water in a saucepan, bring to a boil, then cover and simmer on low for 35 to 40 minutes until tender and the water is absorbed.
  6. Roast the vegetables: Toss the broccoli and bell pepper with the remaining tablespoon of olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spread on a sheet pan and roast at 425°F for 15 to 18 minutes until the edges turn brown and slightly crisp.
  7. Make the sauce: Stir together the Greek yogurt, minced garlic and lemon juice in a small bowl until smooth and creamy.
  8. Assemble the bowls: Divide the cooked rice, roasted vegetables and sliced chicken evenly among four containers.
  9. Add sauce and finish: Spoon the lemon garlic yogurt sauce over each bowl and sprinkle with chopped parsley if using before sealing the containers.