If you’re looking for a meal that’s the perfect blend of comfort food and healthy lunch prep, look no further than these Cheesy Broccoli, Chicken & Rice Meal Prep Bowls. With juicy chicken, fluffy rice, crispy-tender broccoli, and a silky cheddar cheese sauce that ties everything together, this is one of those recipes you’ll find yourself making week after week. Each forkful delivers a nourishing combination that never gets boring. Trust me, you’ll be looking forward to lunch every single day!

Cheesy Broccoli, Chicken & Rice Meal Prep Bowls Recipe - Recipe Image

Ingredients You’ll Need

One of the best things about Cheesy Broccoli, Chicken & Rice Meal Prep Bowls is how simple the ingredient list is—and the magic happens when they all combine. Every item is chosen to bring a burst of flavor, a pop of color, or that luxurious cheesy touch to the final meal. Here’s what you’ll need and why each one deserves a spot in your shopping basket:

Boneless, skinless chicken breasts: Lean protein that stays juicy when cooked right and soaks up all those savory flavors.
Kosher salt & freshly cracked black pepper: Essential seasonings to wake up the chicken and balance all the flavors in the dish.
Olive oil: For searing the chicken and roasting or steaming the broccoli, adding richness and depth.
Broccoli (4 heads, cut into bite-sized florets): This veggie brings freshness, color, and crunch—a must for making each bite satisfying.
Cheddar cheese sauce (double batch): The heart of these bowls; see below for the sauce recipe that gives that iconic creamy, sharp cheddar taste.
Cooked rice or quinoa (6 cups): Fluffy, tender, and perfect for soaking up cheese sauce—plus, choose between classic rice or nutty quinoa!
Extra shredded cheddar cheese (optional): Because sometimes, a little extra cheese truly makes it irresistible.
Butter (for cheese sauce): Adds a smooth, buttery base to your sauce so it’s extra luscious.
Minced garlic: Just a hint transforms the cheese sauce and gives your bowls that delicious depth.
Flour: The thickener that makes your cheese sauce velvety instead of runny.
Chicken or vegetable stock: Builds a savory backbone for the sauce and balances the richness of the cheese and milk.
Warmed milk: Warm milk blends faster, ensuring your cheese sauce is creamy with no lumps.
Shredded sharp cheddar cheese (for sauce): The sharper, the better—it melts beautifully for ultimate gooeyness.

How to Make Cheesy Broccoli, Chicken & Rice Meal Prep Bowls

Step 1: Cook the Chicken

Start by patting your chicken breasts dry and seasoning generously with kosher salt and plenty of freshly cracked black pepper. Heat half of your olive oil in a large skillet over medium heat, and sear the chicken in batches for about 5 to 6 minutes per side, until they’re golden brown and the juices run clear. Don’t rush the sear—it’s where the flavor lives! Once cooked, let the chicken rest for several minutes before slicing, so those juices stay locked in.

Step 2: Prepare the Broccoli

Next up: broccoli! Toss your bite-size florets in the remaining olive oil, sprinkle over a little salt and pepper, and spread them on a baking sheet. Roast at 400°F for roughly 15 minutes until the edges are slightly crispy and the stems are just tender. If you prefer, you can always steam your broccoli for a couple of minutes for a more classic, vibrant green crunch. Both versions bring a fresh balance to the Cheesy Broccoli, Chicken & Rice Meal Prep Bowls.

Step 3: Make the Cheddar Cheese Sauce

For the sauce that brings it all together, start by melting butter in a saucepan over medium heat. Stir in minced garlic—let it sizzle for just a minute to get fragrant—then sprinkle over the flour. Whisk this together to form a smooth roux. Slowly add the stock, whisking the whole time, followed by the warmed milk. Let it bubble until it thickens, then season with salt and black pepper. Finally, add your shredded sharp cheddar cheese in handfuls, stirring until you’re met with a glossy, thick, and irresistible cheese sauce.

Step 4: Assemble the Bowls

Grab eight sturdy meal prep containers. Divide the cooked rice or quinoa among them, then top each with the vibrant roasted broccoli and generous slices of chicken. Pour a ladleful of warm cheddar cheese sauce over the top of each bowl—go generous, this is where the magic happens! For an over-the-top finish, sprinkle a little extra shredded cheddar on top, and watch it melt into gooey perfection as you seal the containers.

How to Serve Cheesy Broccoli, Chicken & Rice Meal Prep Bowls

Garnishes

Simple garnishes can absolutely elevate your Cheesy Broccoli, Chicken & Rice Meal Prep Bowls to restaurant quality! Try a sprinkle of fresh parsley or chives for herby brightness, a grind of black pepper for a peppery finish, or even thinly sliced scallions for that little onion kick. If you like a bit of heat, a light dusting of smoked paprika or red pepper flakes works wonders.

Side Dishes

While these bowls are pretty much a balanced meal on their own, they also play well with others. Add a mixed green salad with a zippy vinaigrette for freshness. Some crisp apple slices or a tangy slaw on the side can help cut the richness of the cheese sauce. And for those who love a crunch, a handful of toasted nuts or seeds sprinkled over the finished bowl is a stellar move.

Creative Ways to Present

If you’re serving to friends or family, set up a Cheesy Broccoli, Chicken & Rice Meal Prep Bowl “bar”—let everyone customize their own bowl with extra cheese, different grains like brown rice or farro, or fun toppings like roasted chickpeas or hot sauce. These bowls can even be served casserole-style in a big dish, family-style, with all that glorious cheese sauce poured over the top.

Make Ahead and Storage

Storing Leftovers

After assembling your Cheesy Broccoli, Chicken & Rice Meal Prep Bowls, allow them to cool to room temperature before sealing with airtight lids. They’ll keep well in the refrigerator for up to 4 days, making them the ideal lunch or dinner solution through the week. Store sauce and other toppings separately if you prefer to keep textures crisp.

Freezing

Yes, these bowls are freezer friendly! Cool all components before freezing, and use either freezer-safe meal prep containers or zip-top bags for each portion. While the cheese sauce might thicken up a bit, a splash of milk upon reheating brings it right back to creamy perfection. Be sure to label and date, so you can have Cheesy Broccoli, Chicken & Rice Meal Prep Bowls at the ready even weeks later.

Reheating

For best results, reheat gently in the microwave at medium power until hot, stirring halfway through to ensure even heating. If the cheese sauce looks a little thick, add a tablespoon or two of milk or water and stir. Alternatively, you can reheat in a covered dish in the oven at 350°F for about 15 minutes. Don’t forget your favorite fresh garnish to liven things up just before serving!

FAQs

Can I use chicken thighs instead of breasts?

Absolutely! Chicken thighs are even juicier and bring extra flavor. Just adjust the cooking time as they may take a bit longer, and always check that they’re cooked through before slicing and adding to your Cheesy Broccoli, Chicken & Rice Meal Prep Bowls.

Is it possible to make this dish vegetarian?

Easy fix—swap the chicken for roasted chickpeas, tofu cubes, or an extra heap of broccoli and other roasted veggies. Use vegetable stock for the cheese sauce, and you’ll still have delicious, protein-packed Cheesy Broccoli, Chicken & Rice Meal Prep Bowls that satisfy any craving.

What’s the best type of rice to use?

You can use any rice you love—white, brown, jasmine, or even wild rice for a nutty twist. Quinoa also works if you want added protein and a fluffy base for your Cheesy Broccoli, Chicken & Rice Meal Prep Bowls.

Can I prep the cheese sauce in advance?

Yes! The cheese sauce keeps well in the fridge for 3-4 days. Reheat gently and whisk in a splash of milk as needed to restore its creamy consistency before assembling your bowls or serving.

How do I avoid soggy broccoli?

Roasting at high heat keeps the edges crispy and the interiors tender, which stands up best in meal prep. If steaming, make sure to drain the broccoli exceptionally well and lay it out to cool before adding it to your Cheesy Broccoli, Chicken & Rice Meal Prep Bowls.

Final Thoughts

Few things beat the comfort and satisfaction of these Cheesy Broccoli, Chicken & Rice Meal Prep Bowls. If you’re new to meal prepping, or just craving that cozy cheese-and-rice combo, this is a recipe you’ll want to revisit often. Don’t wait—gather your ingredients, try your hand at these bowls, and make your lunchtime (or dinnertime!) something to truly look forward to.

Cheesy Broccoli, Chicken & Rice Meal Prep Bowls Recipe

★★★★★

4.9 from 22 reviews

Author: Ella
Total Time: 50 minutes
Yield: 8 meal prep bowls 1x
Diet: Vegetarian

Print Recipe

Description

These Cheesy Broccoli, Chicken & Rice Meal Prep Bowls are a delicious and convenient way to enjoy a balanced meal throughout the week. Tender chicken, roasted broccoli, and creamy cheddar cheese sauce come together with rice or quinoa for a satisfying lunch or dinner option.

Instructions

Cook Chicken: Season chicken with salt and pepper. In batches, sear chicken in 2 tbsp olive oil over medium heat, about 5–6 mins per side. Rest and slice.
Roast or Steam Broccoli: Toss broccoli with 2 tbsp olive oil, season, and roast at 400°F for 15 mins or steam until tender-crisp.
Make Cheese Sauce: Melt butter, sauté garlic, stir in flour. Slowly whisk in stock and milk until smooth. Add salt, pepper, and cheese. Stir until thick and melty.
Assemble Bowls: Divide rice, broccoli, and chicken among 8 containers. Pour cheese sauce over top and sprinkle with extra cheddar if desired.

Notes

These meal prep bowls can be stored in the refrigerator for up to 4 days.
Feel free to customize these bowls with your favorite seasonings or additional veggies.

Prep Time: 20 minutes
Cook Time: 30 minutes
Category: Main Dish
Method: Meal Prep
Cuisine: American