Chicken breast and vegetables

I started making this chicken meal prep on Sundays after realizing I was spending way too much money on lunch during the week. The first batch came out a little dry because I overcooked the chicken, but once I figured out the timing, it became my go-to. Now I can grab a container from the fridge without thinking twice, and it tastes better than anything I used to buy.

I remember bringing this to work the first time and my coworker asked if I ordered it from somewhere. She couldn't believe I made it myself. That small moment made me realize how easy it is to eat well when you just plan ahead a little.

Ingredients

• Boneless, skinless chicken breasts: The star of the meal prep, these cook evenly and slice beautifully. I always check that they're about the same size so they finish at the same time.
• Olive oil: I use it twice, once for the chicken and once for the vegetables, because it helps everything brown without sticking.
• Paprika: Adds a subtle smokiness and a warm color to the chicken without any heat.
• Garlic powder: Way easier than mincing fresh garlic when you're prepping in bulk, and it distributes evenly.
• Dried oregano: A little goes a long way and it gives the chicken a Mediterranean vibe.
• Bell peppers: I use whatever color looks good at the store, and they roast up sweet and slightly charred.
• Zucchini: Soaks up the seasoning and gets tender without turning mushy if you slice it thick enough.
• Red onion: Adds a mild sharpness that mellows out in the oven.
• Broccoli florets: They crisp up at the edges and add a nice texture contrast.
• Brown rice: Holds up better than white rice throughout the week and keeps me full longer.
• Low-sodium soy sauce: The base of the optional sauce, salty and savory without overpowering everything.
• Honey: Balances the soy sauce with a touch of sweetness.
• Sriracha: I add this when I want a little kick, but it's totally optional.

Instructions

Preheat and Prep Your Pan:

Set your oven to 425°F and line a baking sheet with parchment paper. This step is crucial because it prevents sticking and makes cleanup so much easier.

Season the Chicken:

Toss the chicken breasts in a bowl with olive oil, paprika, garlic powder, oregano, salt, and black pepper. Make sure every piece is coated evenly so the flavors soak in.

Arrange the Chicken:

Place the seasoned chicken on one side of the baking sheet, leaving space for the vegetables. Don't crowd them or they'll steam instead of roast.

Toss the Vegetables:

In the same bowl, toss the bell peppers, zucchini, red onion, and broccoli with olive oil, salt, and pepper. Spread them on the other side of the baking sheet.

Bake Everything Together:

Slide the pan into the oven and bake for 25 to 30 minutes. The chicken should reach 165°F inside and the vegetables should be tender with some crispy edges.

Cook the Rice:

While everything bakes, rinse the rice under cold water, then combine it with water and salt in a pot. Bring it to a boil, reduce the heat, cover, and let it simmer for 25 minutes until fluffy.

Make the Sauce:

Whisk together soy sauce, honey, and sriracha in a small bowl. Taste it and adjust the heat or sweetness to your liking.

Assemble Your Containers:

Slice the chicken into strips and divide the rice, vegetables, and chicken evenly among four containers. Drizzle the sauce over each one or pack it separately if you prefer.

Cool and Store:

Let everything cool to room temperature before sealing the lids. Store them in the fridge for up to four days.

Save

The best part about this meal prep is opening the fridge on a Wednesday night and knowing dinner is already done. It's one less decision to make, and honestly, that peace of mind is worth the hour I spend on Sunday.

Customizing Your Meal Prep

I've swapped the brown rice for quinoa when I want something lighter, and cauliflower rice works great if you're cutting carbs. The vegetables can change with the seasons too, I've used asparagus in spring and butternut squash in fall. Just keep the oven temperature the same and adjust the cooking time if needed.

Storing and Reheating

These containers last four days in the fridge without losing flavor or texture. I microwave mine for about two minutes, but some people prefer eating it cold, especially in summer. If you want to freeze a batch, skip the sauce until you're ready to eat because it can get watery when thawed.

What to Serve Alongside

This meal is pretty complete on its own, but sometimes I'll add a handful of fresh parsley or cilantro right before eating to brighten things up. A squeeze of lemon over the vegetables also works wonders.

• Try adding a side of hummus and pita chips for extra protein.
• A simple green salad with lemon vinaigrette balances the richness.
• Sparkling water with a lemon wedge is my favorite pairing during the week.

Save

Meal prep doesn't have to be complicated or boring. Once you get into the rhythm of it, you'll wonder why you didn't start sooner.

Questions & Answers

→ What type of chicken breast is best for this dish?

Boneless, skinless chicken breasts work best for even cooking and tender texture.

→ Can I substitute different vegetables?

Yes, seasonal vegetables like carrots, cauliflower, or green beans can be used based on preference.

→ How should I cook the rice for best results?

Rinse rice before cooking, then simmer with water and salt until fully absorbed for fluffy grains.

→ Is the sauce necessary to enjoy the dish?

The sauce adds extra flavor, but the chicken and vegetables are delicious on their own.

→ How long can this meal be stored safely?

Stored in airtight containers, it keeps well refrigerated for up to 4 days.