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top down view of two completed meal prep chicken and rice servings

Meal Prep Chicken and Rice (20 Minutes)

Flavorful chicken with rice that's perfect for weekly meal prep.
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Course: Dinner, lunch
Diet: Gluten Free
Cook Time: 20 minutes
Servings: 4
Calories: 454kcal


  • 1 cup (195g) long-grain rice rinsed well and drained
  • 1 ½ cups (355ml) water
  • 2 tablespoons extra-virgin olive oil divided
  • salt to taste
  • 1 ½ tablespoons lime juice
  • cup (5g) cilantro finely chopped
  • 4 large boneless skinless chicken thighs
  • 1 tablespoon jerk seasoning rub

To Serve:

  • 1 cup (149g) grape tomatoes halved
  • ¾ cup (112g) Guacamole


  • Use a fine colander or sieve to rinse the rice well.
  • In a heavy-bottomed saucepan, combine the drained rice, water, 1 tablespoon olive oil and salt.
  • Bring the rice to a boil, then cover and reduce to a simmer for about 20 minutes or until all of the water is absorbed and the rice is cooked through. Switch off the heat.
  • Uncover, fluff the rice, let cool for about 5 minutes before stirring in the lime juice and cilantro.
  • While the rice is cooking, pat chicken thighs dry, then sprinkle on the jerk seasoning rub and mix until the chicken thighs are well coated.
  • Heat the remaining tablespoon of oil in a skillet and cook chicken for 5–7 minutes per side or until internal temperature reaches 165F / 74C.
  • Transfer the chicken to a cutting board and cover with foil. Allow it to rest for 5 minutes before slicing.
  • Top rice with sliced chicken, tomatoes and guacamole and serve straight away.
  • For meal prep, divide the cooled rice, sliced chicken, tomatoes and guacamole between meal prep containers and refrigerate until ready to use.



  • Always rinse rice using a fine colander or mesh sieve. This helps to remove the starches, which can make rice gummy. Rinse until the water runs clear and drain before cooking.
  • I prefer boneless, skinless thighs for flavor and ease of cooking.
  • If you use bone-in thighs, you may need to adjust the cooking times.
  • If using chicken breast, pound the breasts to an even thickness. This will prevent overcooking, which can lead to tough chicken.
  • Jerk seasoning blends can vary in spiciness. Experiment with different blends to find one that’s to your liking.
  • Allow the chicken to rest for at least 5 minutes before slicing. This will allow the juices to redistribute so you can enjoy tender, juicy bites of chicken.
  • If meal prepping, wait to add the cilantro just before serving.
  • To bulk it out, you can double the amount of rice, guacamole, and tomatoes.
  • Always check for doneness with a meat thermometer. The temperature should be 165F / 74C when inserted into the thickest part of chicken breasts.
  • Sprinkle guacamole with lime juice to prevent it from oxidizing.
  • There are 9 WW Blue Plan SmartPoints in one serving of this.


Calories: 454kcal | Carbohydrates: 44g | Protein: 27g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 107mg | Sodium: 146mg | Potassium: 698mg | Fiber: 5g | Sugar: 2g | Vitamin A: 1092IU | Vitamin C: 12mg | Calcium: 43mg | Iron: 2mg