Go Back
High-Protein Chicken & Rice Bowl Recipe
Ash Tyrrell

High-Protein Chicken & Rice Bowl Recipe

I make this bowl more than any other meal in my kitchen, and I'm not exaggerating. Some days I'm working from home with five minutes to spare before my next call, and other days I'm rushing out the door and just need something in my stomach that won't leave me hungry an hour later.
Print Recipe Pin Recipe
Total Time 8 minutes
Servings: 4
Ingredients Method Notes

Ingredients
  

  • 10 ounces rotisserie chicken shredded or chopped — using rotisserie saves you from cooking chicken from scratch
  • 2 cups cooked brown rice — the frozen or pouch kind microwaves in under two minutes
  • 1 1/3 cups English cucumber chopped — adds crunch and keeps the bowl light
  • 1 1/3 cups cherry tomatoes sliced — go for ripe ones for the best sweetness
  • 32 kalamata olives — a little briny punch that ties the flavors together
  • 1 1/3 cups canned garbanzo beans drained — rinse them well to cut down on excess sodium
  • olive oil spray or 4 teaspoons olive oil — just enough to coat, not drench
  • seasoning salt to taste — I like something like Lawry's for an easy flavor boost
  • 1 1/3 cups plain non-fat Greek yogurt — go plain not vanilla or flavored, or the sauce turns sweet
  • 1 teaspoon ground cumin or za'atar — either one adds warmth without overpowering
  • 1 teaspoon lemon or lime juice — freshly squeezed brightens the sauce instantly
  • 4 tablespoons fresh herbs cilantro, mint, chives, or parsley — fresh herbs matter here, dried just won't do the same job

Method
 

  1. Start by microwaving your brown rice according to the package directions, usually about ninety seconds for pouch rice. Once it's hot, divide it evenly into your serving bowls. This forms the base that holds everything else together.
  2. While the rice is warming, chop your rotisserie chicken, cucumber, and cherry tomatoes. I like to keep the pieces bite-sized so every forkful gets a little of everything. This step takes barely two minutes once you get the hang of it.
  3. Add the chicken, cucumber, tomatoes, olives, and garbanzo beans right on top of the rice. Give everything a light spray of olive oil and a sprinkle of seasoning salt, then toss gently. This is where the bowl really starts coming together.
  4. In a separate small bowl, stir together the Greek yogurt, cumin or za'atar, lemon or lime juice, and your fresh herbs. Mix until smooth and creamy. This sauce is what makes the whole bowl feel indulgent, even though it's mostly protein and fiber.
  5. Spoon the yogurt sauce generously over each bowl. You can mix it all together right before eating, which is honestly my favorite way, or leave it layered on top for a prettier presentation. Either way, dinner or lunch is ready.

Notes

  • I always pull the chicken off the rotisserie bone the same day I buy it, so it stays fresh and is ready to grab whenever I need it.
  • I like to double the yogurt sauce and keep extra in the fridge, since I end up wanting more on my second bowl anyway.
  • I've found that letting the rice cool for a minute before adding the yogurt sauce keeps the sauce from turning watery.
  • I try to use whatever herbs I have wilting in my fridge drawer instead of letting them go to waste, and the bowl tastes different (in a good way) every time.
  • I season the chicken and veggies before adding the sauce, not after, because it distributes the flavor much more evenly.