Gluten Free Chicken and Rice Meal Prep Bowls (Naturally GF, 30g Protein)

Ingredients

• 1.5 cups dry brown or white rice
• 2 lbs boneless skinless chicken thighs
• 3 cups broccoli florets
• 2 bell peppers, sliced
• 3 tbsp tamari (certified gluten-free soy sauce alternative)
• 2 tbsp olive oil, divided
• 2 tbsp rice vinegar
• 1 tbsp honey
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, minced
• 1 tsp toasted sesame oil (check label for GF certification)
• 1 tsp garlic powder
• 0.5 tsp kosher salt
• 0.5 tsp black pepper
• 1 tbsp sesame seeds, for garnish (check label for GF certification)

Instructions

1. Cook rice first: rinse 1.5 cups rice under cold water until water runs clear. Combine with 2.5 cups water (for white rice) or 3 cups water (for brown rice) in a dedicated pot if managing cross-contamination risk. Bring to a boil, reduce to a simmer, cover, cook 15 minutes for white rice or 35-40 minutes for brown rice. Remove from heat, rest 5 minutes covered, then fluff and spread on a sheet pan to cool.
2. While rice cooks, make the marinade: whisk together tamari, 1 tbsp olive oil, rice vinegar, honey, minced garlic, ginger, and sesame oil in a bowl. Cut chicken thighs into bite-sized pieces and toss with half the marinade, reserving the other half for cooking. Let marinate at least 10 minutes while you prep vegetables.
3. Preheat oven to 425°F (218°C). Toss broccoli and bell peppers with remaining 1 tbsp olive oil, garlic powder, salt, and pepper on a sheet pan. Roast for 18 to 20 minutes until tender with some caramelized edges, stirring once halfway through.
4. Heat a large skillet over medium-high heat. Add marinated chicken pieces (discard the marinade they sat in) and cook for 8 to 10 minutes, stirring occasionally, until browned and cooked through to an internal temperature of 165°F (74°C). Pour the reserved marinade over the chicken in the last 2 minutes of cooking and let it reduce slightly into a glaze.
5. Let rice, chicken, and roasted vegetables all cool to room temperature on separate areas of a sheet pan, about 15 to 20 minutes. Don't skip this — sealing any component while still warm traps steam and shortens the storage window.
6. Portion into 5 containers: roughly ½ cup rice, chicken, and a mix of roasted broccoli and bell peppers in each. Sprinkle sesame seeds over the top if using. Seal and refrigerate immediately once fully cooled. Reheat with a small splash of water for 90 seconds to 2 minutes.