High-Protein Chicken, Rice, and Avocado Bowl
This chicken, rice, and avocado bowl is a foundational meal for those prioritizing high-protein intake without sacrificing convenience. By combining lean chicken breast with complex carbohydrates from white rice and healthy monounsaturated fats from avocado, this dish provides a balanced, sustained energy source perfect for post-workout recovery or a robust lunch. The broccoli adds essential fiber and micronutrients, rounding out a meal that is as functional as it is satisfying. Expect a clean, savory flavor profile where the richness of the avocado complements the perfectly seared, seasoned chicken. This recipe is designed for efficiency, making it an excellent candidate for weekly meal prep sessions where you need consistent, high-quality macros.
Nutrition (per serving)
Calories
900
Protein
80 g
Carbs
104 g
Fat
21 g
Ingredients
- 250 g (about 1 large breast) Chicken breast
- 100 g (about 1/2 cup) White rice (uncooked)
- 100 g (about 1/2 medium avocado) Avocado
- 150 g (about 2 cups) Broccoli florets
- 15 ml (1 tbsp) Olive oil
- 2 g (1/2 tsp) Salt
- 1 g (1/4 tsp) Black pepper
- 240 ml (1 cup) Water
Instructions
- Rinse 100g of white rice under cold water until the water runs clear. Combine with 240ml of water in a small pot, bring to a boil, then cover and reduce heat to low. Simmer for 15-18 minutes until tender and water is absorbed.
- While rice cooks, cut the chicken breast into bite-sized cubes. Season evenly with half of the salt and pepper.
- Heat 10ml of olive oil in a non-stick skillet over medium-high heat. Add the chicken and sear for 6-8 minutes, stirring occasionally, until golden brown and the internal temperature reaches 74°C (165°F). Remove chicken from the pan and set aside.
- In the same pan, add the broccoli florets and a splash of water (about 2 tbsp). Cover with a lid and steam for 3-4 minutes until bright green and tender-crisp.
- Drain any excess water from the broccoli and return the chicken to the pan. Toss briefly with the remaining 5ml of olive oil and season with the rest of the salt and pepper.
- Assemble the bowl by layering the cooked rice, the chicken and broccoli mixture, and topping with sliced fresh avocado.
Pro tips
- To save money, use chicken thighs instead of breasts, though note this will increase the fat content slightly.
- For a higher-protein swap, replace half the rice with cooked quinoa or add a sprinkle of hemp seeds on top.
- Avoid overcooking the chicken; use a meat thermometer to pull it off the heat as soon as it hits 74°C to keep it juicy.
- If meal prepping, store the avocado separately and slice it fresh just before eating to prevent oxidation and browning.
Storage & reheating
Store in an airtight container in the refrigerator for up to 3 days. Reheat the chicken, rice, and broccoli in a microwave for 90 seconds, then add fresh avocado slices.
Want meals like this planned for you?
Lonero builds a free, personal diet and workout plan around your body and goals — with recipes that fit your macros.
Start freeDid you cook this? Rate it
Frequently asked questions
Can I use brown rice instead?
Yes, but brown rice requires more water and a longer cooking time of about 40-45 minutes.
How do I keep the avocado from turning brown?
Squeeze a little lime or lemon juice over the avocado slices to slow down oxidation, or store it in its skin until serving.
Is this suitable for freezing?
The chicken, rice, and broccoli freeze well for up to one month, but the avocado does not freeze well and should be added fresh.
