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Chicken Rice Meal Prep

Chicken Rice Meal Prep is an easy high-protein recipe made with lemon garlic chicken thighs, sesame rice, and fresh cucumber. Perfect for healthy lunches and make-ahead meals
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Prep Time 15 minutes
Course Main Course
Cuisine American

Ingredients
  

For the Rice

  • 2 cups water
  • 1 cup jasmine rice or basmati or brown rice
  • 2 tablespoons toasted sesame seeds
  • 1 tablespoon sesame oil
  • 2 teaspoons kosher salt

For the Chicken

  • 1.25 pounds boneless chicken thighs
  • Kosher salt and black pepper to taste
  • 2 tablespoons maple syrup honey, or agave
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons lemon zest
  • 2 garlic cloves minced

For Serving

  • 1 English cucumber thinly sliced
  • Fresh herbs such as parsley or cilantro (optional)
  • Extra sesame oil
  • Toasted sesame seeds
  • Lemon wedges optional

Instructions
 

  • Bring the water to a boil in a small saucepan. Add the jasmine rice and kosher salt. Reduce the heat to low, cover, and cook for 12–15 minutes until the water has been absorbed.
  • Remove the rice from the heat and stir in the toasted sesame seeds and sesame oil. Allow it to cool while preparing the chicken.
  • Season the chicken thighs with kosher salt and black pepper.
  • In a small bowl, whisk together the maple syrup, olive oil, lemon juice, lemon zest, and minced garlic.
  • Pour the marinade over the chicken and coat evenly. Let it marinate for at least 15 minutes if time allows.
  • Heat a large skillet over medium heat. Cook the chicken for 7–9 minutes per side until golden brown and fully cooked.
  • Cover the cooked chicken and let it rest for 5 minutes before slicing.
  • Assemble the Chicken Rice Meal Prep bowls by dividing the rice evenly among four containers.
  • Add sliced chicken and cucumber to each container. Garnish with fresh herbs, drizzle with a little sesame oil, sprinkle with sesame seeds, and serve with lemon wedges if desired.

Notes

  • Honey or agave both work well instead of maple syrup.
  • Fresh parsley, cilantro, or green onions make excellent garnishes.
  • Serve with steamed vegetables or a simple salad for a complete meal.
  • Add a drizzle of chili oil or sriracha for extra heat.