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Cheesy Broccoli, Chicken & Rice Meal Prep Bowls

Cheesy Broccoli, Chicken & Rice Meal Prep Bowls Made Easy

This Cheesy Broccoli, Chicken & Rice Meal Prep Bowl combines smoky chicken sausage, vibrant broccoli, and melted cheddar for a comforting dinner.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Main Dish
  • 2 cups Chopped Broccoli Fresh or thawed from frozen
  • 1 Yellow Onion Thinly sliced
  • 12 oz Smoked Chicken Sausage Or substitute with any smoked sausage or boneless skinless chicken
  • 2 packages Ready Rice Can use 2 cups of leftover cooked rice if available
  • 2 tbsp Olive Oil For roasting
For Seasoning
  • 1 tsp Garlic Powder
  • 1 tbsp Italian Seasoning
  • 1 tsp Onion Powder
  • 1 tbsp Chicken Bouillon Powder Adjust based on preference
  • 1 tsp Salt
  • 1 tsp Pepper
For the Topping
  • 1 cup Sharp Cheddar Cheese Or switch to extra-sharp for a more robust flavor
  • Fresh Parsley Optional garnish

Equipment

  • Sheet Pan

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C) and prepare a large sheet pan.
  2. Chop the broccoli into bite-sized pieces, slice the onion thinly, and coin the smoked chicken sausage.
  3. In a small bowl, mix garlic powder, Italian seasoning, onion powder, chicken bouillon powder, salt, and pepper. Reserve 2 teaspoons for later.
  4. Spread broccoli, onion, and sausage on the sheet pan, drizzle with olive oil, and toss with the seasoning mix (minus reserved 2 teaspoons).
  5. Roast for 13-15 minutes until the veggies are tender and slightly charred.
  6. Knead the Ready Rice pouches to break up clumps for even heating.
  7. After roasting, combine rice and reserved seasoning with the roasted ingredients, tossing gently.
  8. Return the mixture to the oven for an additional 2 minutes to heat through.
  9. Sprinkle shredded cheddar cheese on top and return to the oven for another 2 minutes until melted.
  10. Optionally garnish with chopped parsley and serve warm.

Nutrition

Serving: 1bowlCalories: 400kcalCarbohydrates: 40gProtein: 25gFat: 15gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 55mgSodium: 800mgPotassium: 600mgFiber: 4gSugar: 2gVitamin A: 500IUVitamin C: 60mgCalcium: 250mgIron: 3mg

Notes

Ensure even sizes for roasting and feel free to customize with different proteins or veggies as desired.

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