Description
High-protein peanut chicken bowls loaded with lean grilled chicken, brown rice, crisp vegetables, and a creamy homemade peanut sauce — perfect for meal prep and muscle-building nutrition.
Ingredients
1 lb boneless, skinless chicken breasts
2 tbsp olive oil
2 tbsp soy sauce
1 tbsp lime juice
1 tsp garlic powder
1/2 tsp black pepper
2 cups cooked brown rice
1 cup shredded carrots
1 cup sliced cucumber
1 cup edamame, steamed
1/4 cup chopped peanuts
2 tbsp chopped cilantro
For the peanut sauce:
1/3 cup natural peanut butter
2 tbsp soy sauce
1 tbsp honey
1 tbsp rice vinegar
1 tsp sriracha (optional)
2–3 tbsp warm water (to thin)
Instructions
1. In a medium bowl, whisk together olive oil, soy sauce, lime juice, garlic powder, and black pepper.
2. Add chicken breasts, coat well, and marinate for at least 15 minutes (or up to 2 hours in the fridge).
3. Grill or pan-sear the chicken over medium-high heat for 5–7 minutes per side until fully cooked.
4. Let rest for 5 minutes, then slice thinly.
5. Prepare the peanut sauce by whisking all ingredients until smooth, adjusting consistency with water.
6. Assemble bowls with a base of brown rice, then top with chicken, carrots, cucumber, and edamame.
7. Drizzle with peanut sauce and sprinkle chopped peanuts and cilantro on top.
8. Serve immediately or store in meal prep containers for up to 4 days.
Notes
Substitute chicken with tofu or shrimp for variation.
Add bell peppers or purple cabbage for extra crunch and color.
For a low-carb version, swap brown rice with cauliflower rice.
Make extra peanut sauce — it doubles as a great dip or salad dressing.
- Prep Time: 15 mins
- Cook Time: 20 mins
- Category: Meal Prep
- Method: Grilled
- Cuisine: Asian-Inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 9g
- Sodium: 780mg
- Fat: 22g
- Saturated Fat: 4g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 42g
- Cholesterol: 85mg
Keywords: peanut chicken bowl, high protein meal prep, muscle building lunch, healthy chicken recipe