Easy Chicken Tikka Rice Bowl for Healthy Meal Prep
This easy chicken tikka rice bowl is the ultimate high-protein meal prep recipe for busy weekdays. Tender chicken breast cubes are marinated in yogurt, tikka spices, and garlic, pan-seared until charred and juicy, then served over fluffy basmati rice alongside a refreshing diced cucumber, tomato, and mint salad. Packed with 36g of protein per bowl, it reheats beautifully and keeps lunch exciting all week.
Why this is a Great Meal
Why You'll Love This Recipe: Ready in 25 minutes, packs 36g of lean protein per serving, perfect for 4 days of healthy lunch meal prep, rich Indian tikka flavors without heavy cream.
Instructions
- 01
Marinate Chicken: In a bowl, mix Greek yogurt, tikka seasoning, paprika, garlic paste, ginger paste, lemon juice, and salt. Add chicken cubes and toss to coat completely.
- 02
Pan-Sear Chicken: Heat olive oil in a large skillet over high heat. Add chicken cubes in a single layer and sear for 6–8 minutes, flipping once, until charred and cooked through (165°F internal temp).
- 03
Assemble Bowls: Divide fluffy cooked basmati rice evenly among 4 meal prep containers. Top with seared chicken tikka.
- 04
Add Fresh Salad: Add diced cucumber and cherry tomato salad to the side of each bowl.
- 05
Store & Reheat: Seal containers and refrigerate for up to 4 days. Reheat chicken and rice in the microwave for 90 seconds.
- ✦Sear chicken over high heat in a hot skillet to create authentic tikka charred edges without drying out the meat.
- ✦Keep cucumber salad in a separate small container if you prefer your salad cold when reheating the chicken and rice.
Need Metric or Gram Weights?
Convert cup measurements to grams using ingredient-specific density factors.
Need a Quick Pantry Swap?
Find tested substitutions for dairy, eggs, and seasonings without compromising flavor.
Easy Variations
Paneer Tikka Rice Bowl
Swap chicken breast for cubed paneer cheese or firm tofu for a high-protein vegetarian meal prep bowl.
Frequently Asked Questions
Q: How long do chicken tikka rice bowls last in the fridge?
A: Stored in airtight meal prep containers, chicken tikka rice bowls stay fresh for up to 4 days.
Q: Can you freeze chicken tikka rice bowls?
A: Yes, freeze chicken and rice together for up to 2 months. Thaw overnight in the fridge before reheating.
Nutrition
Approximate values — meant as a guide, not a verdict.
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