Meal Prep Chicken Rice Bowl: Emily’s Seattle Sunday Special

Emily from Seattle, this one’s for you! You asked for a reliable meal prep recipe, and we’ve got you covered. This Meal Prep Chicken Rice Bowl is about to become your new Sunday tradition. It’s packed with flavor, easy to make, and will keep you fueled all week long.

Get ready to impress yourself and your coworkers with these colorful, delicious bowls. From the pink rice to the zesty pickled onions, every bite is a treat. Let’s dive in and make your meal prep dreams come true, Emily!

Exact Ingredients List

Here’s a detailed breakdown of everything you’ll need for your Meal Prep Chicken Rice Bowls. We’ve split the ingredients into four key components to make your prep easier.

For The Pickled Red Onions

You’ll need:

• 1 large red onion, sliced thin
• 1/2 cup red wine vinegar
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 1 tbsp honey
• 1 1/2 tsp salt

These ingredients will give your onions a tangy, sweet flavor. The thin slices help them pickle quickly and evenly.

For The Rice

Gather:

• 3 tbsp olive oil
• 1 small onion, diced
• 3/4 tsp salt
• 3 cups chicken or vegetable broth
• 1 1/2 cups basmati or jasmine rice
• 3-6 tsp beet juice

The beet juice is optional but adds a lovely pink color to your rice. You can adjust the amount based on how pink you want it.

For The Ground Chicken

You’ll need:

• 900 g ground chicken
• 2 tbsp olive oil
• 1/2 red onion, diced
• 3 garlic cloves, minced
• 2 tsp salt
• 1/2 tsp pepper
• 1 tsp garlic powder
• 2 tsp onion powder
• 1/4 cup chopped cilantro

This mix of spices will give your chicken a tasty flavor boost. Feel free to adjust the spices to your liking.

Toppings

Don’t forget:

• 1 pint cherry tomatoes, halved
• 1 cup sour cream
• 1 cup crumbled feta cheese
• 3 avocados, halved
• 19 oz can black beans, drained and rinsed

These toppings add color, texture, and extra nutrients to your bowls. You can mix and match based on your preferences.

Instructions

Let’s walk through the steps to make your delicious meal prep chicken rice bowls. We’ll start with the pickled red onions, then move on to preparing the flavorful rice.

For The Pickled Red Onions

Grab a glass jar or bowl for your pickled onions. Slice your red onion thinly and add it to the container. Pour in the red wine vinegar, lemon juice, and olive oil. Drizzle in the honey and sprinkle the salt over the top.

Give everything a good stir to combine. Make sure all the onion slices are coated in the mixture. Now, let this sit for at least 30 minutes. The longer you let it sit, the more flavor your onions will soak up.

For The Rice

Start by heating a medium pot over medium heat. Add your olive oil and let it warm up. Toss in your diced onion and cook it for 4-5 minutes until it softens.

Sprinkle in the salt and give it a stir. Add your rice to the pot and stir it around for about a minute. This helps coat each grain with oil. Pour in your broth and bring it to a simmer over medium-high heat.

Turn the heat to low and let it cook for 15-18 minutes. The rice should be tender and all the liquid absorbed. Take it off the heat and stir in your beet juice for that pretty pink color.

Possible Substitutes List & Recipe Variations

You can easily swap ingredients in this chicken rice bowl recipe. Try these options:

• Rice: Use brown rice, quinoa, or cauliflower rice instead of white rice.

• Chicken: Swap for ground turkey, tofu crumbles, or black beans for a vegetarian version.

• Veggies: Add roasted bell peppers, corn, or zucchini to change up the flavors.

• Cheese: Replace feta with cheddar, cotija, or skip it for a dairy-free meal.

• Sour cream: Greek yogurt works great as a tangy, protein-rich substitute.

• Avocado: Guacamole can be a tasty alternative if you’re short on fresh avocados.

For different flavor profiles, try these variations:

1. Tex-Mex: Add taco seasoning to the chicken and top with salsa.
2. Greek-inspired: Use oregano in the chicken and add cucumber to the bowl.
3. Teriyaki: Coat the chicken in teriyaki sauce and add pineapple chunks.

You can also make this recipe low-carb by using cauliflower rice and extra veggies. For a spicy kick, mix in some diced jalapeños or a dash of hot sauce.

Tips, Tricks & Storing

Store your meal prep bowls in airtight containers in the fridge for up to 4 days. This keeps everything fresh and ready to grab.

Pack the avocado separately to prevent browning. Cut it just before eating for the best taste and texture.

Reheat the chicken and rice in the microwave for about 2 minutes. Stir halfway through to heat evenly.

Keep the pickled onions in a separate container. They’ll stay crisp and add a nice crunch to your bowl.

Want to switch things up? Try swapping the chicken for tofu or shrimp. You can also use different veggies like roasted bell peppers or zucchini.

For a time-saving trick, cook extra rice and freeze it in portions. Thaw and reheat when you’re ready to assemble your bowls.

If you’re packing these for lunch, put the sour cream and feta in small containers on the side. This way, you can add them fresh when you’re ready to eat.

Remember to let your meal cool before putting it in the fridge. This helps keep everything at a safe temperature and prevents soggy veggies.