Healthy Grilled Chicken And Brown Rice Bowl

Name: Healthy Grilled Chicken And Brown Rice Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 4 boneless, skinless chicken breasts; 1 tablespoon olive oil; 1 teaspoon garlic powder; 1 teaspoon paprika; Salt and pepper to taste; 2 cups cooked brown rice; 1 cup steamed broccoli; 1 cup cherry tomatoes, halved; ¼ cup chopped fresh parsley; Lemon wedges for serving; ¼ cup olive oil; 2 tablespoons apple cider vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Lightly Delicious

I love whipping up this Healthy Grilled Chicken And Brown Rice Bowl when I want a meal that's both nutritious and satisfying. The combination of perfectly grilled chicken with fluffy brown rice not only fills me up but also gives me a hearty dose of protein and fiber. Adding fresh vegetables and a light dressing elevates the taste, making it a dish I can enjoy any day of the week. Plus, it’s simple enough for a weeknight dinner yet impressive enough for gatherings.

Created by

Elara Whitfield

Last updated on 2026-02-28T10:24:44.071Z

This Healthy Grilled Chicken And Brown Rice Bowl has become a favorite in my household. I started making it as a way to incorporate more whole grains and veggies into our meals, and I was amazed by how simple and adaptable it is. I love experimenting with different spices and marinades for the chicken to keep things exciting.

One tip I've learned is to grill the chicken until it reaches an internal temperature of 165°F for perfect juiciness. Pairing it with a drizzle of homemade vinaigrette brings everything together beautifully and adds a zing that you won’t forget!

Why You'll Love This Recipe
A wholesome blend of protein and whole grains for a balanced meal
Versatile; swap out veggies and sauces to suit your taste
Great for meal prep, saving you time during busy weeks

Marination Mastery

The marination process for the chicken is crucial as it infuses the meat with flavor and ensures tenderness. Make sure to cover each chicken breast evenly with the marinade; a zip-top bag works great for this. Allowing the chicken to marinate for 20 minutes at room temperature suffices, but for deeper flavor, consider marinating it for up to 2 hours in the refrigerator. Just remember to let it come back to room temperature before grilling for even cooking.

Don't hesitate to experiment with the marinade; it's highly adaptable! Try adding a splash of lemon juice for acidity, or a teaspoon of honey for a hint of sweetness. If you're feeling adventurous, a dash of soy sauce can bring a savory depth to the flavor profile. Just keep the balance in mind to maintain the dish's healthy appeal.

The Perfect Grill

Achieving perfectly grilled chicken is all about heat and timing. Preheat your grill to medium-high heat, aiming for around 375°F to 450°F (190°C to 230°C). Place the marinated chicken on the grill to sear it and maintain moisture, cooking for about 6-7 minutes before flipping. Look for distinct grill marks and a slightly golden hue; these are signs that the chicken is developing a flavor-packed crust. Ensure you don't overcrowd the grill—this can cause the temperature to drop and result in uneven cooking.

Once cooked through, which you can check with an instant-read thermometer (165°F/74°C), let the chicken rest for 5 minutes. This resting period allows the juices to redistribute, ensuring every bite remains moist and flavorful. If using a charcoal grill, watch for flare-ups; having a spray bottle of water nearby can help extinguish any flames that come in direct contact with the chicken.

Serving Suggestions

This Healthy Grilled Chicken And Brown Rice Bowl is incredibly versatile, and you can customize it based on seasonal ingredients or preferences. For a zesty twist, consider adding sliced avocados or a handful of arugula. If you're looking to add a bit more crunch, toasted nuts like slivered almonds or sunflower seeds make a delightful topping. Presentation is key—colorful variety not only enhances visual appeal but also elevates the nutritional profile.

Meal prepping is another fantastic way to enjoy this dish throughout the week. Prepare the grilled chicken and brown rice in bulk, dividing them into containers with your choice of vegetables. Keep the dressing separate to avoid sogginess, and add it just before serving. You can freeze individual portions to enjoy at a later date; just be sure to defrost in the fridge overnight for the best texture.

Ingredients

For the Chicken

4 boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste

For the Bowl

2 cups cooked brown rice
1 cup steamed broccoli
1 cup cherry tomatoes, halved
¼ cup chopped fresh parsley
Lemon wedges for serving

For the Dressing

¼ cup olive oil
2 tablespoons apple cider vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste

Instructions

Marinate the Chicken

In a bowl, combine olive oil, garlic powder, paprika, salt, and pepper. Add chicken breasts and marinate for at least 20 minutes.

Grill the Chicken

Preheat the grill to medium-high heat. Grill chicken for 6-7 minutes on each side or until cooked through. Remove and let rest.

Cook the Rice

Prepare brown rice according to package instructions and set aside.

Assemble the Bowl

In each bowl, layer cooked brown rice, grilled chicken, steamed broccoli, and cherry tomatoes.

Make the Dressing

In a jar, combine olive oil, apple cider vinegar, Dijon mustard, salt, and pepper. Shake well.

Serve

Drizzle dressing over the bowls. Garnish with fresh parsley and serve with lemon wedges.

Pro Tips

Feel free to customize the veggies in the bowl based on what's in season or your personal preferences. This dish holds up well in the fridge, making it a great option for meal prep!

Ingredient Insights

Brown rice serves as an excellent base for this bowl due to its higher fiber content than white rice, promoting a feeling of fullness and aiding digestion. When cooked correctly, it should be fluffy and slightly nutty in flavor. If you’re short on time, you can use pre-cooked brown rice, which only requires reheating. Quinoa or cauliflower rice can serve as gluten-free or low-carb alternatives, providing different textural profiles while still being nutritious.

The vegetables you choose can significantly impact both flavor and texture. Steamed broccoli provides a satisfying crunch and pairs well with grilled chicken. If you're not a fan of broccoli, try asparagus or green beans instead. Consider incorporating seasonal vegetables, like zucchini in the summer or Brussels sprouts in the fall, to keep your bowls fresh and exciting.

Storage Tips

Leftovers from your Healthy Grilled Chicken And Brown Rice Bowl can be stored in an airtight container in the fridge for up to four days. When reheating, use the microwave or stovetop until warmed through, ensuring you don’t dry out the chicken. If you’ve added the dressing, consider adding a splash of olive oil or a squeeze of fresh lemon juice to revive the dish's flavors.

For longer storage, freeze individual servings. It’s best to keep the dressing separate and add it right before enjoying to maintain the fresh taste and texture. When you're ready to eat, simply transfer the bowl from the freezer to the fridge a day prior to let it thaw slowly, ensuring the ingredients retain their quality.

Questions About Recipes

→ Can I use skin-on chicken for this recipe?

Yes, skin-on chicken can be used, but it will increase the fat content. Make sure to adjust cooking times accordingly.

→ What can I substitute for brown rice?

You can use quinoa, farro, or even cauliflower rice for a lighter alternative.

→ Is this meal healthy for weight loss?

Yes, it's packed with lean protein and whole grains, which can help you feel full while managing calorie intake.

→ How can I make this recipe vegetarian?

Replace the chicken with grilled tofu or chickpeas, and follow the same assembly instructions.