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A vibrant and nutritious serving of Corn Chicken Rice Bowls | Healthy Meal Prep Dinner (High Protein) featuring grilled chicken and fresh corn served over fluffy rice in a glass meal prep container.

High-Protein Corn & Chicken Rice Meal Prep Bowls

Master this efficient 15-minute meal prep staple that combines savory seared chicken with sweet corn and fiber-rich black beans. It's a perfectly balanced, high-protein dinner designed to save you time without compromising your nutritional goals.
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Prep Time 5 minutes
Cook Time 10 minutes
Servings: 4
Course: Main Course
Cuisine: American Fusion
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

  • 1 lb chicken breast, thinly sliced
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tbsp avocado or olive oil
  • 2 cups pre-cooked jasmine rice
  • 1 cup sweet corn canned or frozen
  • 1/2 cup black beans, rinsed and drained
  • 1/4 cup fresh cilantro, finely chopped
  • 1 lime, cut into wedges
  • Salt and black pepper to taste

Equipment

  • Large non-stick skillet
  • Chef's knife
  • Cutting board
  • Measuring cups and spoons
  • 4 airtight meal prep containers
  • Tongs or spatula

Method
 

  1. Season the thinly sliced chicken breast evenly with smoked paprika, garlic powder, salt, and pepper.
  2. Heat the avocado or olive oil in a large non-stick skillet over medium-high heat.
  3. Add the chicken to the skillet and sear for 5-6 minutes, or until cooked through with a golden-brown crust. Remove chicken from the pan.
  4. Optional: Toss the corn into the same hot skillet and sauté for 2 minutes to add a slightly nutty, toasted flavor.
  5. Divide the pre-cooked jasmine rice into four airtight meal prep containers.
  6. Top each bed of rice with equal portions of the seared chicken, sautéed corn, and black beans.
  7. Garnish each bowl with a sprinkle of fresh cilantro and place a lime wedge inside the container for serving.
  8. Allow the bowls to cool slightly before sealing the lids and storing them in the refrigerator.

Notes

These bowls will stay fresh in the refrigerator for up to 4 days. If the rice becomes dry when reheating, add a small splash of water or chicken broth to the container before microwaving for 90 seconds. For an extra protein boost, serve with a side of Greek yogurt or cottage cheese. You can also customize the heat by adding sliced jalapeños or your favorite hot sauce.