Healthy Grilled Chicken And Brown Rice Bowl

Name: Healthy Grilled Chicken And Brown Rice Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 4 chicken breasts; 2 tablespoons olive oil; 2 tablespoons soy sauce; 1 tablespoon honey; 1 teaspoon garlic powder; 1 teaspoon ginger powder; Salt and pepper to taste; 2 cups cooked brown rice; 1 cup steamed broccoli; 1 cup diced bell peppers; 1 cup corn; Sesame seeds for garnish; Chopped green onions for garnish

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When I first tried making this Healthy Grilled Chicken and Brown Rice Bowl, I was amazed at how simple yet delicious it turned out. I love that it’s packed with flavor and nutrients, making it an ideal choice for a quick weeknight dinner. Grilling the chicken adds that smoky essence, and the earthy brown rice perfectly complements the greens and veggies. It’s a meal that not only satisfies but also leaves me feeling great, which is why I keep returning to it time after time.

Created by

Arielle Baxter

Last updated on 2026-02-28T07:13:35.126Z

After experimenting with various grain bowls, I discovered that combining grilled chicken with brown rice creates a wonderfully satisfying meal. The chicken becomes juicy and tender when marinated for just a short while, which allows it to absorb the flavors without becoming overwhelming. I recommend letting it rest before slicing; this technique keeps the juices intact and ensures every bite is flavorful.

One of my favorite parts about this dish is the vibrant mix of vegetables. Whether you choose colorful bell peppers, crunchy broccoli, or sweet corn, each addition brings its unique texture and taste to the bowl. I've found that a sprinkle of sesame seeds on top adds a delightful crunch and boosts the overall nutritional value, giving the bowl even more appeal.

Why You'll Love This Recipe
Grilled chicken marinated to perfection for maximum flavor
Nutritious brown rice packed with fiber and protein
A customizable dish that lets you choose your favorite vegetables

Perfecting Your Marinade

The marinade for the grilled chicken is what elevates this dish from ordinary to extraordinary. Combining olive oil, soy sauce, and honey not only adds layers of flavor but also helps tenderize the chicken, ensuring it remains juicy after grilling. Remember to let the chicken marinate for at least 30 minutes, but if you have more time, letting it sit for a few hours will deepen the flavor even further. Keeping it refrigerated during this time will also maintain its freshness.

When mixing the marinade, consider taste-testing the sauce before adding it to the chicken. You can adjust the sweetness by adding more honey or balance it with an additional splash of soy sauce if you prefer a saltier flavor profile. This flexibility allows you to personalize the dish to your liking.

Cooking Your Brown Rice

Cooking brown rice may take longer than white rice, typically around 30 to 40 minutes, but the nutritional benefits make it worthwhile. It's essential to rinse the rice under cold water before cooking to remove excess starch and prevent it from becoming overly sticky. Using a ratio of 2:1 water to rice is perfect for achieving a fluffy texture. For added flavor, I often substitute half of the water with low-sodium chicken or vegetable broth, which enhances the dish’s overall depth.

If you find that your rice is undercooked after the recommended time, add a little more water, cover, and cook for an additional 5-10 minutes on low heat. Once it's done, let it sit covered for about 5 minutes to allow it to steam and finish cooking. This technique ensures you have perfectly fluffy rice every time.

Customizing Your Bowl

One of the best things about this Healthy Grilled Chicken and Brown Rice Bowl is its versatility. You can easily swap out the vegetables based on what’s in season or what you have on hand. For instance, roasted sweet potatoes, zucchini, or even cherry tomatoes can add delightful variations. Just ensure that any fresh veggies you use are cooked to your preferred level of tenderness; for instance, if you enjoy crunch, opt for raw bell peppers instead of steamed.

If you want to make this dish plant-based, you can substitute the chicken with marinated grilled tofu or tempeh, which will absorb the marinade beautifully and provide a similar texture. Also, quinoa can replace brown rice for a different flavor profile and a boost of protein. Feel free to experiment, as the base recipe is robust enough to support various ingredients.

Ingredients

For the Grilled Chicken

4 chicken breasts
2 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon honey
1 teaspoon garlic powder
1 teaspoon ginger powder
Salt and pepper to taste

For the Bowl

2 cups cooked brown rice
1 cup steamed broccoli
1 cup diced bell peppers
1 cup corn
Sesame seeds for garnish
Chopped green onions for garnish

Feel free to swap out the vegetables for any of your favorites!

Instructions

Marinate the Chicken

In a bowl, combine olive oil, soy sauce, honey, garlic powder, ginger powder, salt, and pepper. Add the chicken breasts, making sure they're well coated. Let marinate for at least 30 minutes.

Grill the Chicken

Preheat the grill to medium-high heat. Grill the chicken for about 6-7 minutes on each side or until fully cooked and juices run clear. Remove from heat and let rest for 5 minutes before slicing.

Prepare the Rice and Vegetables

While the chicken is grilling, cook the brown rice according to package instructions. Steam the broccoli and prepare any additional vegetables you choose to use.

Assemble the Bowls

In a bowl, layer the cooked brown rice, followed by the vegetables, and top with the grilled chicken slices. Sprinkle with sesame seeds and chopped green onions.

Serve warm and enjoy a delicious, balanced meal!

Pro Tips

For added flavor, consider marinating the chicken overnight. This allows the flavors to deepen for an even tastier result.

Make-Ahead and Storage Tips

This recipe is perfect for meal prepping. You can grill the chicken and prepare the brown rice in advance, storing them in separate airtight containers in the refrigerator for up to 4 days. One of my favorite strategies is to portion out the rice and chicken into individual containers with the vegetables so that everything is ready for a quick grab-and-go meal during busy days.

If you're looking to freeze portions, I recommend only freezing the grilled chicken after it has cooled. Brown rice can also be frozen, but remember to spread it out on a baking sheet to prevent clumping. When reheating, a splash of water can help revive the rice's texture in the microwave.

Serving Suggestions

To enhance the presentation, serve each bowl with a wedge of lime or lemon on the side, which adds a refreshing brightness when squeezed over the components just before eating. You can also provide additional toppings like sliced avocados for creaminess or a drizzle of your favorite sauce such as sriracha or tahini for an extra kick.

For a complete meal experience, pair the bowl with a light salad or a side of roasted vegetables. This not only adds more nutrients but also varying textures that make every bite enjoyable. Plus, it rounds out your plate nicely, making it visually appealing and satisfying.

Questions About Recipes

→ Can I use other grains instead of brown rice?

Absolutely! Quinoa, farro, or even cauliflower rice work great as alternatives.

→ How long can I store leftovers?

Leftovers can be stored in an airtight container in the fridge for up to 3 days.

→ Is this recipe gluten-free?

To make this dish gluten-free, use tamari instead of soy sauce.

→ Can I grill the chicken in the oven?

Yes, you can bake the marinated chicken breasts in the oven at 375°F for about 25-30 minutes.