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High Protein Garlic Chicken Rice Bowls - A Simple, Satisfying Meal

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken and sauce: 1.5 pounds boneless, skinless chicken breast, cut into bite-size pieces
  • 1 tablespoon cornstarch
  • 1 tablespoon olive oil (or avocado oil)
  • 5–6 cloves garlic, finely minced
  • 1 tablespoon fresh ginger, grated (optional but recommended)
  • 3 tablespoons low-sodium soy sauce (or tamari)
  • 1 tablespoon oyster sauce (or an extra 1/2 tablespoon soy sauce)
  • 1–1.5 tablespoons honey or maple syrup
  • 1 tablespoon rice vinegar or lime juice
  • 1/4 teaspoon red pepper flakes or a dash of sriracha (optional)
  • 1/2 cup low-sodium chicken broth or water
  • 1 teaspoon toasted sesame oil
  • For the bowls: 3 cups cooked rice (jasmine, basmati, or brown rice)
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 cup edamame, shelled (optional but boosts protein)
  • 2 green onions, thinly sliced
  • Sesame seeds and lime wedges for serving (optional)
  • Salt and black pepper to taste

Method
 

  1. Cook the rice: Make 3 cups of rice according to package instructions. Fluff and keep warm. For extra flavor, add a pinch of salt and a splash of rice vinegar.
  2. Prep the sauce: In a bowl, whisk soy sauce, oyster sauce, honey, rice vinegar, chicken broth, sesame oil, and red pepper flakes. Taste and adjust sweetness or salt. Set aside.
  3. Season the chicken: Pat the chicken dry. Toss with cornstarch, a pinch of salt, and black pepper. The cornstarch helps the chicken brown and slightly thicken the sauce later.
  4. Sear the chicken: Heat a large skillet over medium-high heat. Add oil, then the chicken in a single layer. Cook 5–7 minutes, stirring once or twice, until lightly browned and cooked through. Transfer to a plate.
  5. Sauté aromatics: In the same skillet, reduce heat to medium. Add garlic and ginger. Cook 30–60 seconds until fragrant, stirring so it doesn’t burn.
  6. Cook the veggies: Add broccoli and bell pepper with a splash of water. Stir-fry 3–4 minutes until crisp-tender. Stir in edamame for the last minute if using.
  7. Bring it together: Return chicken and any juices to the skillet. Pour in the sauce. Simmer 2–3 minutes, stirring, until slightly thickened and glossy. If it gets too thick, add a tablespoon of water at a time.
  8. Assemble the bowls: Spoon rice into bowls. Top with garlic chicken and veggies. Finish with green onions, sesame seeds, and a squeeze of lime.