This healthy chicken and rice bowl is made with fluffy rice, crisp lettuce, creamy avocado, fresh salsa (or pico de gallo), and tender spiced chicken with spinach. It’s a simple, satisfying lunch that’s packed with protein and comes together with everyday ingredients.

With approximately 30 g of protein per serving, it’s a filling lunch and a great choice for meal prep or a post-workout meal.

Lately I’ve been sharing more of the meals that have helped me throughout my own weight-loss journey. As I’ve worked towards becoming healthier, I’ve realised that eating nourishing food isn’t about perfection—it’s about creating simple meals that leave you feeling satisfied and energized.

One of the biggest lessons I’ve learned is just how much the food we eat affects our energy, mood, and overall wellbeing. This chicken and rice bowl has become one of my favourite post-workout lunches because it’s filling without feeling heavy. On less active days, I simply leave out the rice and add extra salad for a lighter meal.

If you’d like to see more healthy recipes, I’ve recently started an Over 60s series on my YouTube channel where I share the simple meals that continue to help me on this journey. You’ll also find my personal story about weight loss and healing there.

Looking for another easy high-protein meal? Be sure to try my Air Fryer Beef Bites.

Why You’ll Love This Recipe

• High in protein – Approximately 30 g of protein per serving to help keep you full.
• Meal prep friendly – Make a batch and enjoy it for lunch throughout the week.
• Ready in 30 minutes – Perfect for busy weekdays.
• Easy to customize – Swap the salsa, vegetables, or grains to make it your own.

Ingredients You’ll Need

• Extra virgin olive oil
• Onion
• Chicken breasts, cubed
• Salt
• Black pepper
• Garlic
• Paprika
• Garlic powder
• Onion powder
• Chili flakes (optional)
• Baby spinach
• Water
• Cooked rice
• Lettuce
• Salsa or pico de gallo
• Avocado

(Exact measurements are in the recipe card below.)

How To Make Chicken & Rice Bowl

Cook the chicken

• Heat the olive oil in a large non-stick frying pan over medium-high heat.
• Add the onion and cook for 3–4 minutes until softened.
• Pat the chicken dry and cut into bite-sized cubes.
• Add the chicken to the pan and cook until it starts turning white.
• Season with salt and pepper.
• Continue cooking for another 4–5 minutes.
• Stir in the garlic.
• Add the spices and cook for 1–2 minutes until fragrant.
• Pour in ¼–½ cup water.
• Add the baby spinach and cover the pan with a lid (or baking tray) for 2 minutes to help the spinach wilt.
• Remove the lid, add another ¼ cup water if needed, and cook for another 2 minutes.

Assemble the bowls

Divide the rice between serving bowls.

Top with lettuce, avocado, salsa (or pico de gallo), and the warm chicken and spinach mixture.

Serve immediately.

Recipe Notes

• Covering the pan helps trap the steam so the spinach wilts quickly without overcooking.
• If you prefer a drier chicken mixture, stop after the first addition of water.
• Chicken should release naturally from the pan when it’s ready to turn. If it sticks, either the pan is too hot or it needs another minute.

Variations

• Use boneless chicken thighs instead of chicken breast.
• Add broccoli, peas, corn, green beans or mixed vegetables.
• Stir through cottage cheese or Greek yogurt before serving for extra protein.
• Add black beans or chickpeas for additional fibre.
• Use quinoa or brown rice instead of white rice.
• Add a drizzle of hot sauce for extra heat.
• Stir in a splash of coconut milk for a creamy version.

Storage

• Store the chicken separately from the salad ingredients in airtight containers in the refrigerator for up to 4 days.
• Cooked rice can also be stored separately for up to 4 days.
• Assemble just before serving for the freshest texture.
• This recipe is ideal for lunchboxes and meal prep.

Frequently Asked Questions

Can I make this ahead?

Yes. Store each component separately and assemble when ready to eat.

Can I freeze the chicken?

Yes. Freeze the cooked chicken for up to 3 months.

Is this good for weight loss?

It can be. It’s high in protein and very satisfying. Adjust the amount of rice depending on your activity level and personal nutrition goals.

Can I use leftover chicken?

Absolutely. Leftover grilled or roasted chicken works beautifully.

Serving Suggestions

Serve with:

• extra avocado
• cottage cheese
• Greek yogurt
• lime wedges
• hot sauce
• tortilla chips for crunch

More Recipes You’ll Love

• Air Fryer Beef Bites
• Simple Chicken Soup
• 10-Minute Baked Chicken Breasts
• Couscous & Roasted Sweet Potato Bowl
• Quinoa Chicken Lunch Plate

Prefer To Watch?

If you make this recipe, I’d love to hear how it turned out. Your comments help other readers and are always one of my favorite parts of sharing recipes online.