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Lemon Garlic Grilled Chicken Meal Prep Bowls

Annahita Carter
Bright lemon-garlic grilled chicken meal prep bowls with chewy brown rice and crisp-tender charred broccoli—batch-cooked once for easy grab-and-heat lunches all week.
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Prep Time 25 minutes
Cook Time 40 minutes
Resting Time 55 minutes
Total Time 2 hours
Course Dinner, Lunch, Meal Prep
Cuisine Mediterranean
Servings 4 meal prep bowls
Calories 520 kcal

Equipment

  • Medium saucepan with lid
  • Large bowl
  • Whisk
  • Grill (gas or charcoal)
  • Tongs
  • Cutting board
  • Knife
  • Meal prep containers with lids
  • Instant-read thermometer
  • Grill basket (optional)

Ingredients
  

For the lemon garlic grilled chicken

  • 680 g boneless, skinless chicken breasts or thighs trimmed
  • 2 tbsp extra-virgin olive oil
  • 3 cloves garlic minced
  • 3 tbsp fresh lemon juice
  • 1 tsp lemon zest finely grated
  • 1 tsp dried oregano
  • 3/4 tsp kosher salt or 1/2 tsp fine sea salt
  • 1/2 tsp freshly ground black pepper

For the vegetables and base

  • 240 g brown rice uncooked, rinsed
  • 480 ml water or low-sodium chicken broth
  • 4 cups broccoli florets bite-sized
  • 1/2 medium red onion thinly sliced
  • 1 tbsp olive oil for vegetables
  • 1/4 tsp kosher salt plus more to taste
  • 1–2 tbsp fresh parsley chopped (optional, for finishing)

Optional toppings and extras

  • 30–60 g crumbled feta or grated Parmesan for a salty finish
  • lemon wedges for serving
  • extra olive oil for drizzling, if needed

Instructions
 

  • Cook the brown rice. Add the rinsed brown rice and water (or broth) to a medium saucepan with a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for 25–30 minutes until the grains are tender and most of the liquid is absorbed. Turn off the heat and let it sit, covered, for 5–10 minutes.
  • Fluff and cool the rice. Remove the lid, fluff the rice with a fork, and let it release steam while you cook everything else. Slight cooling helps reduce condensation in the meal prep containers later. If your rice looks done but there’s still a little liquid, keep the lid off for a few minutes over very low heat and stir occasionally.
  • Prep the chicken marinade. In a large bowl, whisk together the olive oil, minced garlic, lemon juice, lemon zest, dried oregano, salt, and black pepper. Taste a small drop; it should be tangy and well-seasoned because this is the main flavor for the chicken.
  • Marinate the chicken. Slice the chicken into strips or 2.5 cm / 1-inch pieces. Add it to the marinade, turning to coat every piece. Let it sit at room temperature for 15–20 minutes while you prep the vegetables and preheat the grill (or refrigerate up to 4 hours for deeper flavor).
  • Preheat the grill. Heat a gas or charcoal grill to medium-high (about 200–230°C / 400–450°F). Clean and oil the grates lightly to reduce sticking. If grilling isn’t an option, use a well-oiled grill pan or cast-iron skillet over medium-high heat.
  • Prepare the vegetables. Toss the broccoli florets and sliced red onion with olive oil and salt in a bowl until evenly coated. Set aside.
  • Grill the chicken. Arrange the marinated chicken on the hot grill in a single layer. Grill about 4–6 minutes per side, depending on thickness, until lightly charred and cooked through (74°C / 165°F internal). If the chicken is sticking when you try to flip, give it another 30–60 seconds to release.
  • Rest and slice the chicken. Transfer the grilled chicken to a plate or cutting board, tent loosely with foil, and rest for 5 minutes. Slice or cube into bite-size chunks.
  • Grill the vegetables. Add broccoli and onion to the grill (use a grill basket if you have one). Cook 6–8 minutes, tossing once or twice, until broccoli is bright green with charred edges and onion is tender.
  • Taste and adjust seasoning. Taste a piece of chicken and a floret of broccoli. Add more salt, pepper, or a squeeze of lemon if needed.
  • Assemble the bowls. Divide the cooked rice evenly among 4 meal prep containers (about 3/4 cup each). Top each with grilled broccoli and onion, then add the grilled chicken. Finish with chopped parsley, feta or Parmesan, and a drizzle of any juices left on the resting plate.
  • Cool safely before storing. Let the bowls cool, uncovered, for 20–30 minutes at room temperature until just barely warm. Seal with lids and refrigerate.

Nutrition

Calories: 520kcalCarbohydrates: 46gProtein: 43gFat: 18gSaturated Fat: 5gCholesterol: 125mgSodium: 780mgPotassium: 950mgFiber: 7gSugar: 4gVitamin A: 900IUVitamin C: 120mgCalcium: 180mgIron: 3.5mg
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