Simple chicken meal prep with roasted vegetables and brown rice

There’s something about a warm kitchen on a rainy afternoon that sends me straight to the comforting hug of a simple chicken-and-rice dinner. I love this meal for the way the house fills with the smell of roasting garlic, sweet caramelized carrots, and sizzling paprika—little sounds and scents that say, “You’re home.” This recipe keeps things honest and unfussy: juicy roasted **chicken**, crisp-tender **vegetables**, and nutty **brown rice** that soaks up all the flavors. It’s perfect for prepping ahead, feeding a hungry weeknight crew, or packing into lunches that still taste like you cared. Come on—let’s make your kitchen cozy, one tray and one pot at a time.

Quick Facts

• Yield: Serves 4
• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes

Why This Recipe is Awesome

This recipe gives you honest, weeknight-friendly food with minimal fuss. The chicken stays juicy, the vegetables get those irresistible golden edges, and the brown rice brings warm, chewy comfort. It’s flavorful enough to feel like a treat but simple enough that you can chat, sip coffee, and toss ingredients into pans without drama. Bonus: it stores beautifully for meal prep, and those roasted notes taste even better the next day. Who doesn’t love crispy edges and a juicy center?

Ingredients

For the Main Dish:

• 1 ½ lbs boneless, skinless chicken breasts (about 3–4 breasts)
• 1 ½ cups brown rice
• 3 cups water or low-sodium chicken broth
• 1 large head broccoli, cut into florets (about 4 cups)
• 2 medium carrots, peeled and cut into 1/2-inch coins
• 1 red bell pepper, sliced into strips
• 1 small red onion, cut into wedges
• 3 tbsp olive oil, divided
• 1 tsp kosher salt (plus more to taste)
• 1/2 tsp black pepper
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1 lemon, zested and juiced
• 2 cloves garlic, minced

For the Sauce / Garnish (optional):

• 1/2 cup plain Greek yogurt (or dairy-free yogurt)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 small garlic clove, finely minced
• 2 tbsp chopped fresh parsley (optional)
• Salt and pepper to taste

How I Make It

Step 1:

Preheat the oven to 425°F. While the oven heats, rinse 1 ½ cups brown rice under cold water. Place rice and 3 cups water in a medium pot, add a pinch of salt, bring to a boil, then reduce heat to low, cover, and simmer for about 40 minutes until tender. Fluff with a fork and keep covered.

Step 2:

Pat the chicken breasts dry and lay them on a cutting board. In a small bowl, mix 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp smoked paprika, 1/2 tsp black pepper, and 1 tsp kosher salt. Rub the spice mix all over the chicken. Slice any thick breasts in half horizontally if they’re uneven so they cook evenly.

Step 3:

Toss the broccoli, carrots, red pepper, and red onion in a large bowl with 2 tbsp olive oil, a pinch of salt, and a little extra paprika. Spread the vegetables on a rimmed baking sheet in a single layer. Nestle the seasoned chicken among the veggies, drizzle the chicken with the remaining 1 tbsp oil, and scatter minced garlic and lemon zest over everything.

Step 4:

Roast at 425°F for 20–25 minutes until the vegetables show golden edges and the chicken reaches an internal temperature of 165°F. Listen for little sizzles and watch for the chicken to develop light brown spots. If the vegetables finish early and look perfectly charred, remove them and let the chicken finish the last 5 minutes so it stays juicy.

Step 5:

Whisk together the optional sauce by stirring 1/2 cup Greek yogurt, 1 tbsp olive oil, 1 tbsp lemon juice, minced garlic, and parsley. Taste and adjust with salt and pepper. Let chicken rest 5 minutes before slicing. Serve the sliced chicken over a bed of brown rice with roasted vegetables and a dollop of the lemon-garlic yogurt. Squeeze extra lemon over the top for brightness.

Pro Tips

• For even cooking, flatten thick ends of chicken with a meat mallet or slice them in half. That saves you from dry edges.
• Buy pre-chopped veggies if you want to shave time—just watch the roast time since smaller pieces crisp quicker.
• Use broth instead of water for the rice to add more savory depth. Keep the lid on while it simmers to trap steam for fluffy grains.
• If you like a little char, broil for 2 minutes at the end—stay close so nothing burns.

Common Mistakes to Avoid

• Skipping preheating: Classic rookie move. It changes texture and bake time.
• Overmixing: Leads to dense or chewy results. Mix until just combined.
• Guessing cook time: Always use visual cues or a timer, not just vibes.
• Overcrowding pans: Give your food some breathing room to crisp properly.

Alternatives & Substitutions

• Swap chicken for tofu (press and cube, then roast at the same temp) to make it vegetarian. Expect firmer, chewier bites but great flavor absorption.
• Use quinoa instead of brown rice for a lighter, quicker-cooking grain. It changes the texture to fluffier and adds more protein.
• Replace Greek yogurt with a dairy-free yogurt to keep it dairy-free; the tang changes slightly but still brightens the dish.
• Substitute sweet potatoes for carrots for a sweeter, softer vegetable that caramelizes beautifully—great for fall.

Variations & Tips

• Spicy kick: Add 1/2 tsp cayenne or a drizzle of hot honey over the finished chicken.
• Kid-friendly: Skip the smoked paprika and use a simple honey-lemon glaze.
• Mediterranean twist: Swap spices for oregano, lemon, and a splash of olive oil; add olives and feta when serving.
• One-pan shortcut: Cook rice in a rice cooker, roast everything on one sheet, then toss together for effortless bowls.
• Creamy finish: Stir a tablespoon of butter into the hot rice for a silky texture (skip for dairy-free).
• Herb-forward: Mix chopped rosemary and thyme into the olive oil for an aromatic roast.

FAQ (Frequently Asked Questions)

Can I make this ahead of time?

Yes! Cook everything and store components separately in airtight containers for up to 4 days. Reheat chicken and veggies in a hot oven at 350°F for about 10–12 minutes so they regain crisp edges, or microwave for a quicker option.

Can I double the recipe?

Sure thing. Use two baking sheets and rotate them halfway through roasting so everything browns evenly. You might need an extra 5–10 minutes if your pans crowd the oven.

Can I substitute butter with oil?

Technically yes, but you’ll miss that buttery magic. Use ¾ the amount of oil.

How do I know it’s done?

Check that the chicken reads 165°F on an instant-read thermometer and shows no pink in the center. Vegetables should show browned, slightly blistered edges and a tender bite.

What if I don’t have ingredient X?

No panic: swap minced garlic with 1/4 tsp garlic powder, and use dried parsley if you lack fresh. Lemon juice can come from a bottled option in a pinch.

How I Like to Serve It

I plate this as a cozy weeknight dinner—sliced chicken over rice, veggies piled on the side, and the lemon-garlic sauce drizzled like a finishing hug. For meal prep, I pack rice, chicken, and veggies in separate containers so textures stay right. It also works great at potlucks: bring a bowl of sauce on the side and watch everyone dig in. Pair it with a crisp white wine in summer or a spiced cider in fall.

Notes

• Store cooked components in the fridge up to 4 days. Reheat in the oven for best texture, microwave for convenience.
• Safe cooking temp for chicken: 165°F. Use an instant-read thermometer for accuracy.

Final Thoughts

Closing: You just made a simple, tasty meal that smells like comfort and tastes like you put in real care—now go impress someone, or just yourself, with your homemade masterpiece!