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Ground Chicken Broccoli Meal Prep Bowls - Simple, Balanced, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.25–1.5 pounds ground chicken (93–96% lean is ideal)
  • 4 cups broccoli florets (about 2 medium heads)
  • 1 medium onion, finely diced
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced (or 1 teaspoon ground ginger)
  • 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
  • 1 tablespoon oyster sauce (optional but adds depth)
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey (or maple syrup)
  • 1 teaspoon sesame oil
  • 1–2 tablespoons neutral oil (avocado or canola) for cooking
  • 1/2 teaspoon red pepper flakes (optional for heat)
  • Salt and black pepper, to taste
  • Cooked rice or quinoa for serving (about 3–4 cups cooked)
  • Optional toppers: sliced green onions, sesame seeds, chili crisp, lime wedges

Method
 

  1. Cook your base: Make rice or quinoa according to package directions. Fluff and set aside. This can be done a day ahead.
  2. Prep aromatics and veggies: Dice the onion, mince the garlic and ginger, and cut broccoli into bite-size florets. Pat broccoli dry so it sears instead of steams.
  3. Mix the sauce: In a small bowl, whisk soy sauce, oyster sauce, rice vinegar, honey, sesame oil, and red pepper flakes. Taste and adjust sweetness or salt.
  4. Sear the broccoli: Heat 1 tablespoon oil in a large skillet over medium-high. Add broccoli with a pinch of salt. Cook 4–5 minutes, stirring occasionally, until bright green with light char. Splash in 2 tablespoons water, cover 1 minute to steam until crisp-tender. Transfer to a plate.
  5. Sauté aromatics: In the same pan, add a drizzle of oil if needed. Cook onion 2–3 minutes until softened. Add garlic and ginger, stir 30 seconds until fragrant.
  6. Brown the chicken: Add ground chicken, season with salt and pepper. Break it up and cook 5–7 minutes until no longer pink and lightly browned. Don’t overcrowd; let some bits caramelize for flavor.
  7. Sauce it up: Pour in the sauce. Stir and simmer 1–2 minutes until slightly thickened and glossy. If it reduces too quickly, add a splash of water.
  8. Combine with broccoli: Return broccoli to the skillet and toss to coat. Taste and adjust with extra soy, vinegar, or honey as needed.
  9. Assemble bowls: Divide rice or quinoa among 4 meal prep containers. Top with chicken and broccoli. Add green onions and sesame seeds if you like.
  10. Cool, then cover: Let bowls cool uncovered for 15–20 minutes before sealing to prevent condensation and soggy rice.