Easy Zesty Grilled Chicken and Brown Rice Bowl with Roasted Veggies
A simple, healthy, and flavorful bowl featuring tender grilled chicken marinated in zesty herbs and spices, served over nutty brown rice with golden roasted vegetables. Perfect for a quick weeknight dinner or meal prep, this bowl balances protein, fiber, and vitamins while packing a punch of bright, zesty flavor.
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: 45–50 minutes
Serves: 4
Ingredients
For the Zesty Grilled Chicken
4 boneless, skinless chicken breasts
2 tbsp olive oil
1 tbsp lemon juice
1 tsp garlic powder
1 tsp smoked paprika
½ tsp chili flakes
1 tsp dried oregano or Italian herbs
Salt & pepper, to taste
For the Brown Rice
1 cup brown rice
2 ½ cups water or chicken broth
½ tsp salt
1 tsp olive oil
For the Roasted Veggies
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 zucchini, sliced into half-moons
1 cup broccoli florets
2 tbsp olive oil
1 tsp garlic powder
Salt & pepper, to taste
Optional: ½ tsp smoked paprika or chili powder
Instructions
1. Cook the Brown Rice
Rinse rice under cold water.
In a medium saucepan, combine rice, water or broth, salt, and olive oil.
Bring to a boil, reduce heat to low, cover, and simmer 35–40 minutes, or until tender.
Fluff with a fork and keep warm.
2. Marinate and Grill the Chicken
Mix olive oil, lemon juice, garlic powder, smoked paprika, chili flakes, oregano, salt, and pepper in a bowl.
Toss chicken in marinade and let sit 10–15 minutes (or up to 1 hour).
Preheat grill or grill pan over medium-high heat.
Grill chicken 6–7 minutes per side, or until internal temperature reaches 165°F (74°C).
Remove and let rest 5 minutes before slicing.
3. Roast the Vegetables
Preheat oven to 425°F (220°C).
Toss vegetables with olive oil, garlic powder, salt, pepper, and optional smoked paprika.
Spread on a baking sheet and roast 20–25 minutes, flipping halfway, until tender and slightly caramelized.
4. Assemble the Bowl
In each bowl, place a portion of brown rice.
Top with sliced grilled chicken.
Add a generous serving of roasted vegetables.
Optional: garnish with fresh parsley, a wedge of lemon, or a drizzle of olive oil.
Frequently Asked Questions
Can I make this in advance?
Yes — brown rice, grilled chicken, and roasted veggies can all be prepped ahead and stored separately. Reheat gently before serving.
Can I use chicken thighs?
Yes — adjust cooking time to 5–6 minutes per side for boneless thighs.
Can I roast different vegetables?
Absolutely — carrots, asparagus, cauliflower, or brussels sprouts work well.
How spicy is this?
Mild by default. Adjust chili flakes for more heat.
Tips for Best Results
Pat chicken dry before marinating for better grill sear.
Cut vegetables evenly to ensure uniform roasting.
Use chicken broth for rice for more flavor.
Don’t overcrowd the baking sheet — roast in batches if needed.
Let grilled chicken rest before slicing to retain juiciness.
Nutritional Information
Calories: ~480 kcal
Protein: ~36 g
Carbs: ~45 g
Fat: ~18 g
Saturated Fat: ~3 g
Fiber: ~7 g
Sodium: ~550 mg
Vitamin A: 150% DV
Vitamin C: 120% DV
Potassium: ~900 mg