Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Easy High Protein Chicken Rice Bowls


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Ella Dash
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free

Description

These High Protein Blackened Chicken and Rice Bowls are super satisfying and quick to whip up. They are perfect for meal-prep lunches or a filling family dinner, with smoky chicken, roasted sweet potatoes, black beans, brown rice, and a creamy avocado sauce.


Ingredients

Scale

For the sweet potatoes:

3 1/2 cups sweet potato, peeled and cut into 1/2-inch cubes

2 tbsp olive oil

1/2 tsp salt

3/4 tsp cumin

For the chicken:

1 lb chicken, cut into 1-inch bite-sized pieces

1 tsp garlic powder

1 1/2 tsp paprika

1/2 tsp smoked paprika

1 tsp oregano

1 tsp onion powder

3/4 tsp salt

1 pinch cayenne pepper

1 tbsp olive oil

For the vegetable mix:

2 tbsp olive oil

1 cup onion, diced

2 cups Brussels sprouts, trimmed and halved vertically

3 cloves garlic, minced

1 cup black beans

3/4 tsp salt

1/4 tsp black pepper

For the rice:

24 oz cooked brown rice

1/3 cup fresh cilantro, chopped

For the avocado cream:

1 large avocado, very soft

1/3 cup Greek yogurt

2 tbsp lemon juice

1/4 cup cilantro

1/4 tsp garlic powder


Instructions

1. Preheat the oven to 400°F. Toss the sweet potato cubes with olive oil, salt, and cumin, then spread them on a baking sheet and roast for 25 to 30 minutes until tender and lightly crisp.

2. In a bowl, combine the chicken pieces with garlic powder, paprika, smoked paprika, oregano, onion powder, salt, cayenne pepper, and olive oil until evenly coated.

3. Heat a skillet over medium-high heat and cook the chicken for 6 to 8 minutes, stirring occasionally, until fully cooked and blackened on the edges.

4. In a separate pan, heat olive oil and sauté the diced onion until softened. Add the Brussels sprouts and cook until lightly browned.

5. Stir in the minced garlic and black beans, then season with salt and black pepper. Cook for another 2 to 3 minutes until heated through.

6. Mix the cooked brown rice with the chopped cilantro in a large bowl.

7. Blend the avocado, Greek yogurt, lemon juice, cilantro, and garlic powder until smooth and creamy.

8. Assemble the bowls by adding rice first, then the vegetable mix, roasted sweet potatoes, and blackened chicken. Drizzle the avocado cream on top before serving.

Notes

For a milder flavor, leave out the cayenne pepper.

You can swap brown rice for white rice or quinoa.

Store the avocado cream separately for meal prep so it stays fresh.

This recipe works well for lunch prep and reheats nicely.

For extra freshness, garnish with more cilantro or a squeeze of lemon.

  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Category: Dinner
  • Method: Roasting, Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 bowl
  • Calories: 520
  • Sugar: 8g
  • Sodium: 620mg
  • Fat: 20g
  • Saturated Fat: 4g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 9g
  • Protein: 38g
  • Cholesterol: 75mg