Garlic Herb Grilled Chicken Bowl Meal Prep
This one’s built around a garlic, herb and honey marinade that caramelises hard on the grill, paired with a turmeric-spiced rice pilaf, fresh tabouleh and a sriracha garlic yogurt sauce on the side.
The chicken marinates while you prep everything else, then goes on the pan while the rice cooks alongside it. Tabouleh and the garlic sauce come together in the gaps — nothing here needs your full attention at once.
Keep the tabouleh and sauce in their own containers and add them cold when you’re ready to eat — that’s what keeps this tasting fresh through the week rather than soggy.
Garlic Herb Grilled Chicken Bowl Meal Prep
CHICKEN · MEAL PREP · MEDIUM
The Marinade Does the Heavy Lifting
Honey and tomato paste in the marinade are what give the chicken its deep char on the grill — that's sugar and acid caramelising, not just spice sitting on the surface.
Toasting the rice in spiced butter before any liquid goes in builds turmeric and cumin into the grain itself, rather than leaving the flavour floating on top.
Four separate parts sound like a lot, but nothing here needs constant attention — the chicken and rice cook alongside each other, and the tabouleh and sauce come together in the gaps.
Garlic Herb Grilled Chicken Bowl Meal Prep
Ingredients
Chicken
- 1 kg Chicken Thigh, Boneless & Skinless Diced
- 8 g Onion Powder
- 8 g Garlic Powder
- 8 g Smoked Paprika
- 8 g Ground Cumin
- 4 g Dried Oregano
- 20 g Honey
- 50 g Tomato Paste
- 1 Lemon Juiced
- 15 ml Extra Virgin Olive Oil
- 20 g Plain Greek Yogurt
- Salt & Pepper
Spiced Pilaf Rice
- 300 g Basmati Rice Washed
- 14 g Unsalted Butter
- 1 Brown (Yellow) Onion Diced
- 8 g Ground Turmeric
- 4 g Smoked Paprika
- 4 g Ground Cumin
- 600 ml Chicken Stock
- Salt to Taste
Tabouleh Salad
- 100 g Flat Leaf Parsley Finely Chopped
- 300 g Tomatoes Pulp Removed & Diced
- 5 Spring Onions (Scallions) Sliced
- 15 ml Extra Virgin Olive Oil
- 1 Lemon Juiced
- 10 g Sumac Optional
- Salt & Pepper
Garlic Sauce
- 250 g Plain Greek Yogurt
- 80 g Sriracha Sauce
- 2 Garlic Cloves minced
- 4 g Smoked Paprika
- 4 g Onion Powder
- Salt & Pepper
Method
- Combine the chicken with the garlic powder, onion powder, oregano, paprika, cumin, honey, tomato paste, lemon juice, olive oil, yogurt and salt and pepper. Mix well and set aside to marinate while you prep everything else.
- Heat a large pan or griddle over medium-high heat with a splash of oil. Working in batches if needed, so you don't crowd the pan, cook the chicken about 8-10 minutes until charred and cooked through (74°C/165°F internal). Set aside to rest.
- While the chicken cooks, melt the butter in a pot over low heat, add the onion, and cook for 4-5 minutes until soft. Stir in the turmeric, paprika, cumin and salt; toast for 1 minute. Add the rinsed rice and stir to coat every grain in the spiced butter. Add the chicken stock, bring to a boil, cover, and cook on low for 12 minutes, then rest off the heat for 4 minutes with the lid on.
- While the rice cooks, combine the tabbouleh ingredients in a bowl and refrigerate until needed.
- Whisk together the yogurt, sriracha, garlic, paprika and onion powder until smooth. Taste and add more sriracha if you want extra heat.
- Divide the rice and chicken between the 5 x 750ml containers. Keep the tabouleh and garlic sauce in separate small containers to add freshness.
