Wholesome, Easy, and Affordable – All in One Pan
One of the biggest myths about eating healthy is that it’s expensive. But if there’s one thing my grandmother taught me in her modest but magical kitchen, it’s that with the right ingredients and a little creativity, you can make meals that are both nourishing and budget-friendly.
This One-Pan Chicken, Rice & Veggie Meal Prep Bowl recipe is my go-to during summer—not just because it’s fresh and flavorful, but because it costs less than $2 per serving. With rising grocery prices, this dish is a lifesaver for families, students, and anyone trying to eat well without breaking the bank.
Why This Recipe Is a Winner
- Budget-conscious – Built around pantry staples like rice, frozen veggies, and chicken.
- One pan = less mess – Cook everything in a single skillet.
- Perfect for summer – Light, fresh, and great for hot days.
- Meal-prep magic – Makes 6 healthy, ready-to-eat bowls.
- Customizable – Use whatever veggies are on sale!
Ingredients (6 Servings for Under $12 Total!)
Estimated total cost per serving: $1.90 (based on average U.S. grocery prices)
- 2 tablespoons olive oil
- 1.5 pounds boneless, skinless chicken breasts ($4.50)
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- Salt and pepper, to taste
- 1 cup long-grain white or brown rice ($0.60)
- 2 ½ cups low-sodium chicken broth or water with bouillon ($0.90)
- 1 red bell pepper, chopped ($1.00)
- 1 medium zucchini, diced ($0.70)
- 1 cup corn kernels (frozen or canned) ($0.70)
- 1 cup cherry tomatoes, halved (optional, $1.20)
- Fresh parsley or cilantro for garnish (optional, $0.40)
- Juice of 1 lime (optional, $0.30)
Instructions
1. Cook the Chicken
In a large deep skillet or sauté pan, heat olive oil over medium heat. Add diced chicken, season with garlic powder, paprika, salt, and pepper. Cook for 5–6 minutes, stirring occasionally, until lightly browned.
2. Add the Rice and Broth
Stir in the uncooked rice. Pour in the chicken broth and bring to a boil. Reduce heat, cover, and simmer for 10 minutes.
3. Add the Veggies
After 10 minutes, stir in chopped bell pepper, zucchini, corn, and tomatoes. Cover again and cook another 10–12 minutes, until the rice is tender and chicken is cooked through.
4. Fluff and Finish
Remove from heat. Let sit covered for 5 minutes. Fluff with a fork and garnish with herbs and a squeeze of lime juice.
5. Pack It Up
Divide into 6 meal prep containers. Let cool completely before sealing and refrigerating.
Storage Tips
- Fridge: Keeps up to 4 days in an airtight container.
- Freezer: Omit tomatoes, freeze up to 2 months. Thaw overnight and reheat in microwave.
Swaps to Save More
- Protein: Use chicken thighs or canned beans.
- Grain: Substitute with whatever rice or grain is cheapest on sale (bulgur, barley, couscous).
- Veggies: Go frozen or swap in budget picks like carrots, peas, or cabbage.
Nutrition Benefits
- High in protein
- Balanced with whole grains and fiber
- Low in added fat and sugar
Real-Life Meal Prep, Real Savings
Meal prepping isn’t just about organization—it’s about saving money, reducing waste, and staying on track with healthy eating. With just one pan and under $12, this recipe creates six hearty, colorful meals that taste like summer and feel like a win.
🧠 People Also Ask
How long does chicken and rice last in the fridge meal prep?
Chicken and rice meal prep bowls can last up to 4 days in the refrigerator when stored in airtight containers. Always let the food cool before sealing, and reheat thoroughly before eating.
Is chicken and rice good for meal prep?
Absolutely! Chicken and rice are meal prep favorites because they’re affordable, filling, and easy to prepare in bulk. They also store and reheat well, making them perfect for busy weeks.
Are chicken and rice bowls healthy?
Yes, especially when paired with vegetables. These bowls offer a balance of lean protein, complex carbs, and fiber, making them a smart choice for energy, satiety, and nutrition.
Can I cook rice in the same pan I cooked chicken?
Yes, and that’s exactly what this one-pan recipe is all about! Cooking rice in the same pan as chicken not only saves time and dishes but also lets the rice absorb extra flavor from the chicken and spices.
One-Pan Chicken, Rice & Veggie Meal Prep Bowls (Budget-Friendly Summer Recipe!)
Equipment
- * Large oven-safe skillet or sauté pan with lid
- * Cutting board & knife
- * Measuring cups & spoons
- * Meal prep containers
Ingredients
- * 4 boneless skinless chicken thighs or breasts, cut into chunks
- * 1 tablespoon olive oil
- * 1 teaspoon paprika
- * 1 teaspoon garlic powder
- * Salt and pepper to taste
- * 1 cup long grain white rice or jasmine
- * 2 ¼ cups low-sodium chicken broth or water
- * 1 cup diced zucchini
- * 1 cup bell peppers any color, chopped
- * 1 cup frozen peas or corn
- * 1 small red onion chopped
- * Juice of ½ lemon optional, for freshness
- * Fresh parsley or cilantro chopped (for garnish)
Instructions
- **Season Chicken:** In a bowl, toss the chicken pieces with olive oil, paprika, garlic powder, salt, and pepper. Let it marinate for 5 minutes while you prep the veggies.
- **Sear Chicken:** Heat a large skillet over medium-high heat. Add chicken and cook for 3–4 minutes per side until lightly browned. Remove and set aside (they’ll finish cooking with the rice).
- **Sauté Veggies:** In the same skillet, add onions, bell peppers, and zucchini. Cook for 3–4 minutes until slightly softened.
- **Add Rice & Liquid:** Stir in the rice and cook for 1 minute. Pour in the broth and bring to a simmer.
- **Combine & Cook:** Nestle the seared chicken back into the pan. Cover, reduce heat to low, and simmer for 20–22 minutes until the rice is tender and liquid is absorbed.
- **Finish:** Stir in the peas or corn and lemon juice (if using). Cover again for 3–5 minutes to steam.
- **Garnish & Serve:** Fluff rice with a fork. Garnish with fresh herbs. Divide into 4 containers for meal prep.
