Healthy Grilled Chicken And Brown Rice Bowl

Name: Healthy Grilled Chicken And Brown Rice Bowl
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Ingredients: 2 boneless, skinless chicken breasts; 2 tablespoons olive oil; 2 tablespoons lemon juice; 2 cloves garlic, minced; Salt and pepper to taste; 1 cup brown rice; 2 cups water; 1 cup mixed bell peppers, sliced; 1 cup cherry tomatoes, halved; 1 avocado, sliced; Fresh cilantro for garnish

Highlighted under: Nourishing Favorites

I absolutely love making this Healthy Grilled Chicken and Brown Rice Bowl when I want something nutritious yet delicious. It's packed with flavor and is super easy to customize based on what I have on hand. The tender grilled chicken combined with the nutty taste of brown rice, topped with fresh veggies, is not only satisfying but also incredibly wholesome. It's a perfect meal for lunch or dinner, and I often find myself making it ahead of time for busy weekdays.

Created by

Madeline Archer

Last updated on 2026-02-27T21:04:48.460Z

When I first set out to create this Healthy Grilled Chicken and Brown Rice Bowl, I wanted something that was not just filling but also flavorful and nourishing. After experimenting with various marinades, I found that a simple mix of olive oil, lemon juice, and garlic really elevates the chicken and gives it a lovely char on the grill.

Another tip I want to share is to let your chicken rest for a few minutes after grilling. This allows the juices to redistribute, making every bite tender and juicy. The combination of ingredients is so versatile that you can swap in different vegetables or grains based on your preference!

Why You Will Love This Recipe
Juicy grilled chicken packed with flavor
Nutty brown rice that adds a nice texture
Customizable with your favorite veggies and sauces

Marinating the Chicken

The key to juicy and tender grilled chicken lies in the marinating process. By combining olive oil, lemon juice, minced garlic, salt, and pepper, you create a bright marinade that not only enhances the chicken's natural flavor but also keeps it moist during grilling. Allow the chicken to marinate for at least 15 minutes for optimal flavor absorption. If you have time, consider letting it marinate for up to an hour. The longer the chicken sits in the marinade, the more pronounced the flavors will be.

When marinating, it’s essential to use a non-reactive bowl, such as glass or ceramic, to avoid any metallic taste from aluminum. If you're short on time, you can also use a resealable plastic bag, which helps to coat the chicken more evenly. Make sure to massage the marinade into the chicken breasts to ensure every part is evenly flavored before grilling.

Cooking the Brown Rice

Cooking brown rice may take a bit longer than white rice, but its nutty flavor and chewy texture are worth the extra time. The typical ratio is 1 part brown rice to 2 parts water. Bring the water to a rolling boil before adding the rice, then reduce the heat to low and cover the pot tightly. Allow it to simmer for about 40-45 minutes, checking periodically to ensure it doesn’t dry out. If you notice the rice isn’t fully cooked but the water has evaporated, add a splash more water and cover to steam until tender.

After cooking, fluff the brown rice with a fork to separate the grains and prevent it from becoming gummy. If preparing in advance, let it cool completely before storing it in an airtight container. It can be refrigerated for up to 4 days, making it a perfect option for meal prep.

Serving and Customization

While this bowl features grilled chicken and fresh veggies, it’s highly customizable. You can swap out bell peppers for seasonal veggies like zucchini or broccoli. For a different protein, consider marinated tofu or shrimp, which can also be grilled or sautéed similarly. To add more flavor, experiment with various sauces; a drizzle of tahini or sriracha can elevate the taste tremendously and provide a nice contrast to the creamy avocado.

This dish also makes for an excellent meal prep option. You can assemble the components in separate containers if you plan to enjoy this as a grab-and-go lunch throughout the week. Just keep the avocado separate to prevent browning, and drizzle fresh lemon juice over it right before serving for best results. If freezing, consider keeping the chicken and rice separate from the vegetables to maintain their individual textures.

Ingredients

For the Chicken

2 boneless, skinless chicken breasts
2 tablespoons olive oil
2 tablespoons lemon juice
2 cloves garlic, minced
Salt and pepper to taste

For the Bowl

1 cup brown rice
2 cups water
1 cup mixed bell peppers, sliced
1 cup cherry tomatoes, halved
1 avocado, sliced
Fresh cilantro for garnish

Instructions

Prepare the Marinade

In a bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper. Add chicken breasts and marinate for at least 15 minutes.

Cook the Brown Rice

In a pot, bring water to a boil. Add brown rice, cover, reduce heat, and simmer for about 20 minutes or until rice is tender. Fluff with a fork and set aside.

Grill the Chicken

Preheat the grill to medium-high heat. Grill the marinated chicken for about 6-7 minutes on each side or until fully cooked. Remove from the grill and let rest.

Assemble the Bowl

Slice the grilled chicken. In a bowl, combine brown rice, grilled chicken, bell peppers, cherry tomatoes, and avocado. Garnish with fresh cilantro.

Pro Tips

Feel free to switch up the vegetables based on your preferences, and add a drizzle of your favorite dressing for extra flavor.

Troubleshooting Grilled Chicken

One of the most common issues with grilled chicken is overcooking, which can lead to dry, tough meat. To prevent this, invest in a meat thermometer. Chicken is perfectly cooked when it reaches an internal temperature of 165°F (75°C). This ensures it remains juicy while being safe to eat. If your chicken breasts are particularly thick, consider pounding them to an even thickness prior to marinating, ensuring even cooking throughout.

Another tip is to alter the heat of your grill depending on the thickness of the chicken breasts. If they are thicker, use a lower heat to cook them through without burning the exterior. Alternatively, you can sear them on high heat for a couple of minutes before moving them to a cooler part of the grill to finish cooking.

Ingredient Variations

If you're looking to add more nutrients to your chicken and brown rice bowl, consider integrating some leafy greens like spinach or kale. Lightly sautéing them with a drizzle of olive oil and garlic can enhance their flavor while boosting the meal’s nutritional content. For added texture and taste, roasted nuts or seeds can be sprinkled on top as a final touch.

Another exciting variation is to incorporate different grains instead of brown rice. Quinoa or farro can provide a delightful twist to your bowl and offer different nutritional profiles. Cooking quinoa is straightforward, requiring only a 2:1 ratio of liquid to grain, cooked similarly to the rice, but it’s ready in about 15 minutes.

Storage and Reheating Tips

If you find yourself with leftovers, store the components separately for the best quality. The grilled chicken can last up to 4 days in the refrigerator, while brown rice is also good for about the same duration. Use airtight containers for optimal freshness, and to avoid sogginess, keep your vegetables in a separate container until you’re ready to eat.

When reheating, be careful not to dry out the chicken. I recommend using the microwave in short bursts, covering it with a damp paper towel to create some steam and retain moisture. For the rice, adding a little splash of water while reheating can help rehydrate it, ensuring it maintains its fluffy texture.

Questions About Recipes

→ Can I use white rice instead of brown rice?

Yes, you can substitute white rice, but be aware that cooking times will differ.

→ Is this recipe suitable for meal prep?

Absolutely! It stores well in the fridge for up to 4 days.

→ How can I make this dish spicier?

Try adding cayenne pepper to the marinade or serve with hot sauce.

→ Can I make this recipe vegetarian?

Yes, simply replace the chicken with grilled tofu or chickpeas for a delicious vegetarian option.