Garlic Herb Grilled Chicken Bowl with Brown Rice & Crispy Veggies
This hearty and healthy bowl features juicy garlic herb-marinated grilled chicken, fluffy brown rice, and crisp-tender sauteed or roasted vegetables. It’s perfect for meal prep, light dinners, or balanced lunches — loaded with protein, fiber, and classic Mediterranean herbs.
Time:
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4 bowls
Ingredients:
For the Garlic Herb Grilled Chicken:
1.5 lbs (680g) boneless skinless chicken breasts or thighs
2 tablespoons olive oil
3 garlic cloves, minced
2 teaspoons lemon juice
1 teaspoon dried oregano
1 teaspoon dried thyme or rosemary
Salt & pepper to taste
For the Brown Rice:
1 cup uncooked brown rice (or 2 ½ cups cooked)
Salt, olive oil, or broth for flavor (optional)
Crispy Veggies:
1 zucchini, sliced
1 bell pepper, sliced
1 red onion, sliced
1 cup broccoli florets
1 tablespoon olive oil
Salt & pepper
Optional Toppings:
Cherry tomatoes, halved
Avocado slices
Crumbled feta or goat cheese
Lemon wedges
Fresh parsley or dill
Tzatziki or hummus on the side
Instructions:
1. Marinate the Chicken:
In a bowl or zip-top bag, mix olive oil, garlic, lemon juice, oregano, thyme, salt, and pepper. Add chicken and coat well. Let it marinate for at least 20 minutes (or up to 6 hours in the fridge).
2. Cook the Rice:
While the chicken marinates, cook brown rice according to package instructions. Fluff and set aside.
3. Cook the Veggies:
Toss veggies with olive oil, salt, and pepper.
Option 1 – Roast: Bake at 425°F (220°C) for 18–20 minutes until crispy-tender.
Option 2 – Saute: Cook in a large skillet over medium-high heat for 7–10 minutes until lightly charred.
4. Grill the Chicken:
Grill chicken on a stovetop grill pan or outdoor grill over medium-high heat for 5–6 minutes per side, or until fully cooked (internal temp 165°F / 74°C). Let rest, then slice.
5. Assemble Bowls:
Add a scoop of brown rice to each bowl. Top with grilled chicken slices, crispy veggies, and any desired extras like avocado, feta, or lemon wedges. Drizzle with tzatziki or serve on the side.
Tips:
Use quinoa or cauliflower rice for a lower-carb version.
Swap veggies seasonally: try asparagus, eggplant, or sweet potatoes.
Great for meal prep — store components separately and assemble fresh.
Frequently Asked Questions
Q: Can I use a different protein?
Yes! Shrimp, salmon, tofu, or even chickpeas work well with the garlic herb flavor.
Q: Can I make this dairy-free?
Absolutely — just skip the feta or use a dairy-free alternative.
Q: How long will leftovers last?
Keep in airtight containers in the fridge for up to 4 days.
Nutritional Information
Calories: 480
Protein: 35g
Carbs: 38g
Fat: 20g
Fiber: 6g
Sugar: 4g