About this recipe
You know those days when you need a solid meal but absolutely refuse to spend more than half an hour in the kitchen? It happens to all of us—you want something filling, but meal prep fatigue kicks in and you end up staring blankly into the pantry. That is exactly when you need this high-protein chicken rice bowl in your back pocket. Ready in about 30 minutes, it packs in juicy seasoned chicken, crunchy edamame and carrots, and a creamy garlic-lemon yogurt sauce that pulls everything together beautifully.
Why You'll Love This Recipe
Packs in 42 grams of protein per serving to keep you full for hours.
Comes together in about 30 minutes, making it a lifesaver for busy weeknights.
Ingredients
Chicken and bowls
- 1 1/2 lb boneless skinless chicken breasts (cut into bite-size pieces)
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 3/4 tsp kosher salt
- 1/4 tsp black pepper
- 3 cups cooked white rice (brown rice also works)
- 1 cup shelled edamame (cooked)
- 1 cup cucumber (diced)
- 1 cup shredded carrots
- 2 tbsp green onions (sliced, optional)
Creamy sauce
- 3/4 cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp water (to thin if needed)
- 1/2 tsp garlic powder
- 1/4 tsp kosher salt
- 1 pinch black pepper
Ingredient Notes
Plain Greek yogurt
Make sure you grab plain, unsweetened Greek yogurt (full-fat or non-fat both work) so the creamy sauce has the right tangy, savory flavor.
Equipment
large-skillet
mixing-bowl
whisk
cutting-board
Instructions
Season the chicken
Add the bite-sized chicken pieces to a large mixing bowl and toss with the olive oil, paprika, garlic powder, onion powder, salt, and black pepper until evenly coated. Taking a minute to massage the spices into the meat ensures every single piece is heavily seasoned and helps it form a nice crust later.
Cook the chicken
Heat a large skillet over medium-high heat, drop the chicken in a single layer, and let it cook undisturbed for a couple of minutes before stirring. Cook for 8 to 10 minutes total until the chicken is deeply golden brown on the outside and reaches a safe internal temperature of 165°F on a meat thermometer.
Mix the sauce
In a small bowl, whisk together the Greek yogurt, lemon juice, water, garlic powder, salt, and black pepper until it becomes smooth and spoonable. If it feels too thick, just splash in another half-teaspoon of water until you get that perfect drizzling consistency.
Prepare the bowl ingredients
Grab your cooked rice, shelled edamame, diced cucumber, shredded carrots, and green onions and line them up on your counter. Having your prep station completely organized makes assembling these bowls feel completely effortless.
Assemble the bowls
Divide your warm rice evenly between four bowls, then pile on the hot cooked chicken, edamame, cucumber, and carrots. Generously spoon that creamy yogurt sauce right over the top and hit it with a handful of sliced green onions before digging in.
Common Mistakes to Avoid
Overcrowding the chicken
If you dump all the chicken in a pile, it will steam instead of brown. Give the pieces space in the skillet so they get a nice golden crust.
Tips
- Use chicken breast for more protein. It keeps the bowl lean and helps keep the protein high without adding too many extra calories.
- Spread the chicken out in a single, even layer in the skillet. This simple step helps the meat sear and brown beautifully.
- Store the rice, chicken, fresh toppings, and sauce separately in your fridge. This keeps the vegetables crunchy for easy weekday lunches.
Variations
Make it spicy
Whisk a little hot sauce or sriracha directly into the creamy yogurt sauce for a nice kick.
Substitutions
- Swap the white rice for brown rice, jasmine rice, quinoa, or cauliflower rice depending on your macros and preferences.
- Change up the vegetables and throw in chopped bell peppers, shredded cabbage, sliced avocado, or snap peas.
- Trade the lemon yogurt sauce for store-bought tzatziki or a light ranch dressing if you want to skip a step.
What to Serve With It
Serve it hot right out of the skillet for dinner, or pack it away chilled for tomorrow's lunch.
Make Ahead
Prep the ingredients early
You can chop the cucumber, shred the carrots, and mix the yogurt sauce up to two days in advance to make assembly a breeze.
Storage
Refrigerator
Store the cooked chicken, rice, chopped vegetables, and creamy sauce in completely separate airtight containers in the fridge for up to 4 days.
Reheating
Reheat the chicken and rice in the microwave for a minute or two until warm (or gently toss them in a skillet over low heat).
Assembly
Once your base is hot, pile on the cold, crunchy vegetables and drizzle with the chilled yogurt sauce so everything keeps its intended texture.
Recipe Notes
The edamame can usually be found in the freezer aisle. Just microwave or steam it according to the package before tossing it into your bowl.
Nutrition
- Serving Size
- 1 bowl
- Calories
- 480
- Protein
- 42g
- Carbohydrates
- 42g
- Fat
- 15g
- Fiber
- 5g
- Sugar
- 4g
- Sodium
- 560mg
FAQ
Can I make these bowls ahead of time?
Yes! They work incredibly well for meal prep. Just keep the sauce and fresh vegetables separate from the chicken and rice until you are ready to eat.
Can I use chicken thighs instead of chicken breast?
You definitely can. Chicken thighs stay super juicy and have great flavor, though the protein will be slightly lower and the calories a little higher.
What can I use instead of edamame?
If you aren't a fan of edamame, swap it out for green peas, roasted chickpeas, black beans, or just double up on your favorite crunchy vegetables.
Recipe Card
High Protein Chicken Rice Bowl
A fresh and filling chicken rice bowl with plenty of protein, simple toppings, and an easy creamy sauce.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Servings
- 4
- Category
- Protein Recipes
- Cuisine
- American
- Difficulty
- Easy
- Cost
- Budget-friendly
Ingredients
Chicken and bowls
- 1 1/2 lb boneless skinless chicken breasts (cut into bite-size pieces)
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 3/4 tsp kosher salt
- 1/4 tsp black pepper
- 3 cups cooked white rice (brown rice also works)
- 1 cup shelled edamame (cooked)
- 1 cup cucumber (diced)
- 1 cup shredded carrots
- 2 tbsp green onions (sliced, optional)
Creamy sauce
- 3/4 cup plain Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp water (to thin if needed)
- 1/2 tsp garlic powder
- 1/4 tsp kosher salt
- 1 pinch black pepper
Instructions
- Season the chicken: Add the bite-sized chicken pieces to a large mixing bowl and toss with the olive oil, paprika, garlic powder, onion powder, salt, and black pepper until evenly coated. Taking a minute to massage the spices into the meat ensures every single piece is heavily seasoned and helps it form a nice crust later.
- Cook the chicken: Heat a large skillet over medium-high heat, drop the chicken in a single layer, and let it cook undisturbed for a couple of minutes before stirring. Cook for 8 to 10 minutes total until the chicken is deeply golden brown on the outside and reaches a safe internal temperature of 165°F on a meat thermometer.
- Mix the sauce: In a small bowl, whisk together the Greek yogurt, lemon juice, water, garlic powder, salt, and black pepper until it becomes smooth and spoonable. If it feels too thick, just splash in another half-teaspoon of water until you get that perfect drizzling consistency.
- Prepare the bowl ingredients: Grab your cooked rice, shelled edamame, diced cucumber, shredded carrots, and green onions and line them up on your counter. Having your prep station completely organized makes assembling these bowls feel completely effortless.
- Assemble the bowls: Divide your warm rice evenly between four bowls, then pile on the hot cooked chicken, edamame, cucumber, and carrots. Generously spoon that creamy yogurt sauce right over the top and hit it with a handful of sliced green onions before digging in.
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