Dashboard › Browse Recipes › Lemon Pepper Chicken Rice Bowls
Lemon Pepper Chicken Rice Bowls
by Jalalsamfit
recipe easy American

Lemon Pepper Chicken Rice Bowls

Tender lemon pepper chicken thighs finished with honey, served over lemony garlic rice with a creamy ranch-style salad of yogurt, mayo, mustard, tomatoes, and cucumber. At 531 calories per serving with 46g protein, this 4-portion meal prep packs incredible flavors into a simple, repeatable dish.

15m Prep
25m Cook
40m Total
4 Servings
high-protein meal-prep lemon-pepper chicken-and-rice american low-calorie fat-loss

Ingredients

chicken
  • 800 g chicken thighs (cubed, fat trimmed)
  • 1.5 tsp salt
  • 2 tsp black pepper
  • 2 tsp oregano
  • 1 tsp chili flakes
  • 2 tsp garlic powder
  • 2 tsp paprika
  • 1 tbsp lemon zest
  • 1 whole lemon lemon juice (juiced)
  • 2 tsp olive oil
  • 15 g light butter
  • 15 g honey
lemon garlic rice
  • 1 tbsp garlic (chopped)
  • 1 medium onion (chopped)
  • 540 g cooked basmati rice (cooked)
  • fresh parsley (chopped)
  • 1 squeeze lemon juice
ranch salad
  • 150 g fat-free yogurt
  • 80 g light mayo
  • 1 tsp Dijon mustard
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 0.5 lemon lemon juice (juiced)
  • 150 g tomatoes (chopped)
  • 100 g cucumber (chopped)

Steps

  1. 1
    Cube chicken thighs and season with salt, black pepper, oregano, chili flakes, garlic powder, paprika, lemon zest, lemon juice, and olive oil. Mix well.
    Tip: Marinate for at least 30 minutes.
    ~5 min
  2. 2
    Cook the chicken in light butter for 6 minutes until golden brown and juicy.
    Tip: Cook on medium-high heat for 4 mins before turning to get a nice golden crust.
    ~6 min
  3. 3
    Lower the heat, add lemon juice and honey. Give it a good mix. Set the chicken aside.
    ~2 min
  4. 4
    Add garlic and onion to the same pan and cook for 5 minutes. Add more spices, then the cooked rice and parsley. Mix well. Add lemon juice.
    ~8 min
  5. 5
    Make the ranch salad: mix yogurt, light mayo, mustard, garlic powder, onion powder, salt, pepper, lemon juice, and parsley until smooth. Add chopped tomatoes and cucumber and give a final mix.
    Tip: Store the ranch salad separately so you can warm up the chicken and rice without it.
    ~5 min
  6. 6
    Serve the lemon garlic rice with the chicken and ranch salad. Enjoy your high protein meals for the week.
    ~2 min

Nutrition (per serving)

531
Calories
46g
Protein
46g
Carbs
17g
Fat
5g
Fiber
Cultural Context
Lemon pepper is a classic American seasoning blend that originated in Southern cooking. This recipe elevates the simple chicken and rice meal prep format with vibrant lemon-herb flavors and a creamy ranch-inspired salad on the side.
Video thumbnail
Jalalsamfit
There's NO REASON To Be Meal Prepping Plain Chicken & Rice! Try This Lemon Pepper Chicken Rice Bowls
Log a Cook