I like that this meal prep recipe is full of fresh, clean flavors while still being comforting. The chicken cooks up juicy and flavorful, the rice is perfectly fluffy, and the tangy-sweet glaze adds a burst of freshness. I also love how well it stores — it stays tasty for several days, making it one of my favorite go-to options for healthy lunches or quick dinners.
Ingredients
(Note: All ingredient amounts are listed in the recipe card below.)
2 cups water 1 cup jasmine rice (Basmati or brown rice works too) 2 tablespoons toasted sesame seeds 1 tablespoon sesame oil 2 teaspoons Kosher salt (to taste) 1 English cucumber, thinly sliced 1.25 pounds boneless chicken thighs Kosher salt and pepper (to taste) 2 tablespoons maple syrup, honey, or agave 2 tablespoons olive oil 2 tablespoons fresh lemon juice 2 teaspoons lemon zest 2 garlic cloves, minced
Directions
I start by cooking the rice. In a medium saucepan, I bring the water to a boil, then add the rice and a pinch of salt. I reduce the heat to low, cover, and let it simmer for about 15 minutes, until the rice is tender and the water is absorbed.
I remove it from the heat, let it rest for 5 minutes, then fluff it with a fork and stir in the sesame oil and toasted sesame seeds.
While the rice cooks, I heat olive oil in a large skillet over medium heat. I season the chicken thighs with salt and pepper, then cook them for 6–7 minutes per side, until golden brown and fully cooked through (internal temperature 165°F).
In a small bowl, I whisk together maple syrup (or honey/agave), lemon juice, lemon zest, and minced garlic.
Once the chicken is cooked, I pour the glaze over it and let it simmer for 2–3 minutes to coat the meat in the sauce.
To assemble, I divide the rice evenly into four meal prep containers. I top each portion with sliced cucumber and a piece of glazed chicken.
I let the meals cool slightly before sealing and storing them in the fridge.
Servings and Timing
This recipe makes 4 servings. Prep time is about 10 minutes, cooking time is 20 minutes, and total time is 30 minutes.
Variations
I sometimes swap jasmine rice for quinoa or brown rice for more fiber. For a vegetarian twist, I replace the chicken with tofu or tempeh, cooking it in the same flavorful glaze. When I want extra veggies, I add roasted broccoli, bell peppers, or carrots. If I’m craving heat, I stir in a pinch of chili flakes or a drizzle of sriracha into the sauce.
Storage/Reheating
I store the containers in the refrigerator for up to 4 days. To reheat, I microwave a serving for 1–2 minutes, adding a splash of water to the rice to keep it moist. The chicken reheats well without drying out, and the cucumber adds a refreshing crunch when served cold.
FAQs
Can I use chicken breast instead of thighs?
Yes, I can use boneless chicken breasts, though thighs stay juicier and more flavorful.
Can I make this recipe with brown rice?
Yes, but it takes longer to cook — about 35–40 minutes instead of 15.
How do I make it vegetarian?
I substitute tofu or tempeh and cook it in the same glaze for a similar flavor.
Can I meal prep this for more than four days?
I prefer to keep it for up to 4 days for freshness, but it can last 5 if stored properly.
Can I freeze this meal?
Yes, though the cucumber is best added fresh after thawing.
Can I make it spicy?
Definitely — I add chili flakes or a spoonful of sriracha to the sauce.
What vegetables go well with this dish?
I like adding steamed broccoli, roasted carrots, or sautéed spinach.
Can I use bottled lemon juice?
Fresh lemon juice gives a brighter flavor, but bottled works in a pinch.
How can I keep the rice from drying out?
I drizzle a little sesame oil or water before reheating to bring back moisture.
What’s the best container for storing meal prep?
I prefer glass containers with airtight lids — they reheat evenly and keep food fresh.
Conclusion
This chicken rice meal prep is one of my favorite ways to stay organized and eat well during the week. I love how flavorful, fresh, and easy it is to put together. With tender glazed chicken, fragrant sesame rice, and crisp cucumber, it’s a complete, balanced meal that keeps me satisfied day after day.
This Chicken Rice Meal Prep is a fresh, balanced, and flavorful dish featuring juicy lemon-glazed chicken, fluffy sesame rice, and crisp cucumber slices. It’s easy to make, great for meal prep, and perfect for healthy lunches or quick dinners throughout the week.
Ingredients
2 cups water
1 cup jasmine rice (or basmati/brown rice)
2 tablespoons toasted sesame seeds
1 tablespoon sesame oil
2 teaspoons kosher salt (to taste)
1 English cucumber, thinly sliced
1.25 pounds boneless chicken thighs
Kosher salt and pepper (to taste)
2 tablespoons maple syrup, honey, or agave
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 teaspoons lemon zest
2 garlic cloves, minced
Instructions
In a saucepan, bring 2 cups of water to a boil. Add rice and a pinch of salt, reduce heat, cover, and simmer for about 15 minutes until tender. Let rest for 5 minutes, then fluff with a fork and stir in sesame oil and toasted sesame seeds.
While rice cooks, heat olive oil in a skillet over medium heat. Season chicken thighs with salt and pepper, then cook 6–7 minutes per side until golden and cooked through (165°F internal temperature).
In a small bowl, whisk together maple syrup (or honey/agave), lemon juice, lemon zest, and minced garlic to make the glaze.
Pour the glaze over the cooked chicken and simmer for 2–3 minutes to coat evenly.
Divide the rice into 4 meal prep containers. Top each with sliced cucumber and a portion of glazed chicken.
Let cool slightly before sealing containers and refrigerating.
Notes
Use chicken breasts instead of thighs for a leaner option.
Swap jasmine rice with quinoa or brown rice for extra fiber.
Add chili flakes or sriracha to make it spicy.
Include veggies like broccoli, carrots, or spinach for more color and nutrition.
Store in glass containers for best freshness and easy reheating.
