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Post Workout High Protein Chicken: Chicken and Rice Meal Prep Container Recipe

Name: Post Workout High Protein Chicken: Chicken and Rice Meal Prep Container Recipe
Total time: 37 min
Yield: 400 g
Ingredients: boneless skinless chicken breast 24 oz; long grain white rice 2 cups; broccoli florets 3 cups; olive oil 2 tbsp; kosher salt 2 tsp; black pepper 1 tsp; garlic powder 1 tsp; paprika 1 tsp

If this container isn't in your gym bag, are you even serious about recovery? Chicken and rice is the post workout standard for a reason — it just works.

Cook 37 min Difficulty EASY 520 kcal

#high protein #diabetic friendly

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Ingredients

Main ingredients

boneless skinless chicken breast 24 oz
long grain white rice 2 cups
broccoli florets 3 cups
olive oil 2 tbsp

Seasonings/Sauce

kosher salt 2 tsp
black pepper 1 tsp
garlic powder 1 tsp
paprika 1 tsp

Nutrition summary

Carbohydrates 45 g 35%

Protein 38 g 29%

Fat 16 g 28%

Serving size 400g

Cooking steps

1

Pat the chicken breasts dry, then cut into even 1-inch cubes for faster, even cooking.
2

Toss chicken cubes in olive oil, salt, pepper, garlic powder, and paprika, ensuring full coating.
3

Heat a large skillet over medium-high and sear the chicken for 3-4 minutes per side until golden and just cooked through. Remove from heat promptly to avoid overcooking.
4

While the chicken cooks, rinse the rice until water runs clear. Add rice and 4 cups water to a saucepan, bring to a boil, reduce to low, cover, and cook 18 minutes. Let rest, covered, for 5 minutes off heat before fluffing.
5

Steam broccoli florets until just tender, about 4 minutes. Do not over-steam to maintain bright color and crisp-tender texture.
6

Assemble meal prep containers: scoop rice as base, arrange broccoli and chicken on top. Let cool for 15 minutes with lids off, then seal and refrigerate.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The central ingredient is boneless skinless chicken breast. It provides a lean, high-protein base that defines the meal's identity and ensures it's truly effective for post-workout recovery, while keeping fat content moderate.

Q. How do I prevent the chicken from getting dry in meal prep?

To prevent dry chicken, cut breasts into even cubes for even cooking and remove them from heat as soon as they're just cooked through—typically 3-4 minutes per side over medium-high heat. Overcooking is the main cause of toughness.

Q. What makes the texture of this dish satisfying?

The dish balances juicy, tender chicken cubes, fluffy but not mushy rice, and crisp-tender steamed broccoli. Steaming broccoli for only about 4 minutes ensures it stays vibrant and prevents sogginess in your meal prep boxes.

Q. How many calories and how much protein are in each serving?

Each 400g serving delivers 520 kcal and a strong 38g of protein—making it an efficient high protein meal. Carbs total 45g (35% of kcal), protein 38g (29%), and fat 16g (28%).

Q. Which seasoning most enhances the flavor of this meal prep?

Paprika adds subtle depth and warmth, while garlic powder and black pepper build savory layers. Combined with olive oil, these seasonings lift both flavor and aroma without needing complex sauces.

Post Workout High Protein Chicken: Chicken and Rice Meal Prep Container Recipe

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