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High Protein Chicken and Broccoli Rice Bowls - Simple, Satisfying, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Chicken: 1.5 pounds boneless, skinless chicken breasts (or thighs), cut into bite-size pieces
  • Broccoli: 4 cups broccoli florets, cut into small, even pieces
  • Cooked rice: 4 cups cooked rice (white, brown, or jasmine; or use cauliflower rice for lower carbs)
  • Oil: 2 tablespoons neutral oil (avocado, canola, or light olive oil)
  • Garlic: 3 cloves, minced
  • Ginger: 1 tablespoon fresh, minced (optional but recommended)
  • Green onions: 2, thinly sliced (for garnish)
  • Sesame seeds: 1 tablespoon (optional garnish)
  • 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar or lime juice
  • 1 tablespoon sesame oil
  • 1 tablespoon sriracha or chili-garlic sauce (adjust to taste)
  • 1/2 cup low-sodium chicken broth or water
  • 1 tablespoon cornstarch (for thickening)
  • Optional booster: 1 scoop unflavored collagen peptides whisked into the sauce for extra protein

Method
 

  1. Cook the rice: Prepare your rice according to package directions. Fluff and keep warm. If using cauliflower rice, sauté it in a little oil with a pinch of salt for 4–5 minutes.
  2. Whisk the sauce: In a bowl, whisk soy sauce, honey, rice vinegar, sesame oil, sriracha, and broth. In a separate small cup, dissolve cornstarch in 2 tablespoons of water and set aside.
  3. Season the chicken: Pat the chicken dry. Toss with a pinch of salt and pepper. If you have time, spoon 2 tablespoons of the sauce over the chicken and let it sit 10–15 minutes.
  4. Cook the broccoli: Heat 1 tablespoon oil in a large skillet over medium-high. Add broccoli and a pinch of salt. Stir-fry 3–4 minutes until bright green and crisp-tender. Remove to a plate.
  5. Sear the chicken: Add the remaining tablespoon of oil to the skillet. Add chicken in a single layer. Let it sear undisturbed 2 minutes, then stir and cook another 4–5 minutes until cooked through.
  6. Add aromatics: Push chicken to the sides. Add garlic and ginger to the center and cook 30 seconds until fragrant.
  7. Sauce it up: Pour in the sauce (minus the cornstarch slurry). Bring to a simmer. Stir in the cornstarch slurry and cook 1–2 minutes until glossy and slightly thick.
  8. Finish with broccoli: Return broccoli to the pan and toss to coat. Taste and adjust with more soy (saltier), honey (sweeter), or vinegar/lime (brighter).
  9. Assemble the bowls: Spoon rice into bowls, top with chicken and broccoli, and drizzle extra sauce from the pan. Garnish with green onions and sesame seeds.