Go Back
–+ servings

Garlic Herb Grilled Chicken Bowl Meal Prep

Print Recipe Pin Recipe Favourite
No ratings yet
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Calories: 660kcal
Servings: 5 People
Metric - Imperial

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.

Private Notes

Click here to add your own private notes.
Chef's Tips
Work in batches rather than crowding the pan — overcrowding drops the temperature and steams the chicken instead of giving it a proper char from the honey and tomato paste in the marinade.
Toasting the raw rice in the spiced butter before adding water builds flavour into the grain itself.
Keep the tabouleh and garlic sauce in their own containers rather than mixing them into the bowl ahead of time — the parsley wilts and the sauce can make everything soggy if it sits together for days.
Storage & Reheating
Refrigerate the chicken and rice up to 4 days, or freeze for up to 2 months (thaw overnight before reheating). Reheat for 2-3 minutes until steaming hot. Keep the garlic sauce separate — it keeps for up to 10 days in the fridge — and the tabouleh separate, which is best within 4 days. Add both cold after reheating the chicken and rice.
Serving 550gCalories 660kcalCarbohydrates 71.7gProtein 55gFat 16.2gSaturated Fat 4.7gPolyunsaturated Fat 2.82gMonounsaturated Fat 6.79gTrans Fat 0.1gCholesterol 201mgSodium 756.1mgPotassium 1143.4mgFiber 4gSugar 13.3gVitamin A 56.6IUVitamin C 19.84mgCalcium 141.5mgIron 7mg