This high protein chicken rice bowl is one of the easiest ways to eat better without overthinking it.

It’s simple, affordable, and built for real life — especially if you’re juggling work, kids, and everything else. With over 45g of protein per serving, this is the kind of meal that keeps you full, energized, and consistent.

If you need something you can cook once and eat all week, this is it.

– Protein: ~45g per serving
– Prep Time: 10 minutes
– Cook Time: 20 minutes
– Servings: 4
– Difficulty: Easy

Dad Check

✓ High Protein — YES
✕ Keto Friendly — NO
✓ Kid Approved — YES
✓ Under $15 — YES
✕ Low Carb — NO

Ingredients

– 1.5 lbs chicken breast
– 2 cups cooked white rice
– 1 tbsp olive oil
– 1 tsp garlic powder
– 1 tsp paprika
– Salt & pepper to taste
– 1 cup broccoli or tomato’s (or any vegetable)
– Simple garlic sauce – Click here for full recipe.

Sauce

Simple Garlic Sauce:

– 1/2 cup Greek yogurt
– 1 tbsp olive oil
– 1 tsp garlic powder
– 1 tsp lemon juice
– Salt to taste

Mix all ingredients in a bowl until smooth. Adjust thickness with a little water if needed.

Instructions

1. Season chicken with garlic powder, paprika, salt, and pepper.
2. Heat olive oil in a pan over medium heat.
3. Cook chicken for 5–7 minutes per side until fully cooked.
4. Let rest, then slice into bite-sized pieces.
5. Cook rice according to package instructions.
6. Steam or sauté broccoli until tender.
7. Mix together the garlic sauce ingredients.
8. Assemble bowls with rice, chicken, and vegetables.
9. Drizzle sauce on top and serve.

Protein Breakdown

Each serving delivers approximately 45g+ of protein depending on portion size.

Chicken breast provides the majority of the protein, while the yogurt-based sauce adds an extra boost.

Meal Prep Tips

– Store in containers for 3–4 days
– Keep sauce separate for best texture
– Reheat and add sauce after

Looking for more simple high protein meals? Check out 25 High Protein Meals for Busy Dads →

This is the kind of meal that makes eating better easy.

Simple ingredients, high protein, and built for consistency. When meals are this easy, it’s a lot harder to fall off track.

Keep it simple. Stay consistent. That’s how you win.