Chicken & Rice Bowls with Garlic Sauce – Meal Prep Perfection!

If you’re craving a delicious and satisfying lunch that keeps all week long, these Chicken & Rice Bowls with Garlic Sauce are the answer. They’re high in protein, easy to make, and bursting with bold, garlicky flavor. Perfect for meal prep or quick weeknight dinners, this recipe is your new go-to for clean and flavorful eating.

Why You’ll Love This Recipe

• Perfect for meal prep – Make once, enjoy all week.
• Balanced and satisfying – Protein-packed chicken, hearty rice, and fresh veggies.
• That garlic sauce! – Creamy, tangy, and seriously addictive.

Ingredients

For the chicken:

• 1½ lbs boneless, skinless chicken breast or thighs, cubed
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• Salt and pepper to taste
• Juice of 1 lemon

For the garlic sauce:

• 1/2 cup plain Greek yogurt or mayo
• 2 tbsp lemon juice
• 3 cloves garlic, minced or grated
• 1 tbsp olive oil
• Salt to taste
• Water to thin, if needed

For the bowl:

• 3 cups cooked rice (white, brown, or jasmine)
• Sliced cucumbers
• Cherry tomatoes, halved
• Shredded lettuce or spinach
• Fresh parsley or cilantro (optional)

How to Make It

Step 1: Season and cook the chicken
Toss the chicken with olive oil, paprika, garlic powder, salt, pepper, and lemon juice. Sauté in a pan over medium heat until cooked through and lightly golden, about 6–8 minutes.

Step 2: Make the garlic sauce
Whisk together the Greek yogurt or mayo, lemon juice, minced garlic, olive oil, and salt. Add a splash of water if you prefer a thinner drizzle.

Step 3: Assemble your bowls
In each meal prep container or serving bowl, layer rice, cooked chicken, fresh veggies, and leafy greens.

Step 4: Drizzle with garlic sauce
Finish each bowl with a generous drizzle of the creamy garlic sauce and garnish with herbs if using.

Tips for the Best Bowls

• Use rotisserie chicken for a shortcut.
• Switch up your base with quinoa or cauliflower rice.
• Roast the veggies for more depth of flavor.
• Double the garlic sauce – it goes fast!

Make It Your Own

These bowls are endlessly customizable. Swap in chickpeas for a vegetarian option, add feta or avocado for creaminess, or spice it up with a little chili flakes.

Why This Recipe Works

Simple ingredients, bold seasoning, and that garlic sauce make these bowls a crave-worthy staple. They’re quick to prep, easy to store, and delicious hot or cold — ideal for anyone looking to simplify mealtime without sacrificing flavor.