Meal Prep Peanut Chicken and Rice Bowls (Easy, High-Protein Recipe)

There’s something incredibly satisfying about opening your fridge and seeing a row of perfectly prepped, flavor-packed lunches waiting to fuel your week. These Meal Prep Peanut Chicken and Rice Bowls deliver on every front: juicy air-fried chicken, tender jasmine rice, crisp veggies, and a sweet and spicy peanut sauce that ties it all together. High in protein, big on flavor, and built to last all week, this is the kind of meal prep that doesn’t feel like a compromise—it feels like a win.

Let’s break down why these bowls have become a weekday lunch staple in so many kitchens.

Print

Why You’ll Love These Meal Prep Peanut Chicken and Rice Bowls

There are a million meal prep ideas floating around, but these Meal Prep Peanut Chicken and Rice Bowls manage to strike that rare balance between being healthy, satisfying, and full of flavor.

Each bowl is built to give your body what it craves: lean protein from the chicken, complex carbs from the rice, and healthy fats from the peanut-based sauce. Add in fiber-rich vegetables, and you’ve got a meal that keeps you energized without weighing you down.

But nutrition aside, the real reason people keep coming back to this dish? It tastes amazing. The sauce is an addictive blend of creamy peanut butter, spicy sriracha, tangy vinegar, and sweet chili—a combination that transforms simple chicken into something unforgettable. The crunch of cabbage and carrots contrasts beautifully with the softness of the rice, making every bite dynamic and crave-worthy.

And perhaps best of all, it’s made with your schedule in mind. You can cook the chicken in the air fryer in under 30 minutes, prep the rice and vegetables while it’s cooking, and have four full meals ready to go before your second cup of coffee.

Ingredients That Make These Peanut Chicken Bowls Stand Out

At the heart of this recipe is a trio of powerhouse ingredients: chicken, rice, and peanut sauce. These three do the heavy lifting, and they do it well.

Boneless, skinless chicken breast provides lean, clean protein that cooks beautifully in the air fryer. The jasmine rice adds that comforting, fluffy texture that pairs perfectly with the rich peanut flavor. Each bowl starts with a generous scoop of warm rice, then gets layered with bite-sized chicken that’s been tossed in sauce and cooked until just crispy around the edges.

Color and crunch come from a simple mix of shredded red and green cabbage and a handful of shredded carrots. These fresh elements keep the bowl feeling light and refreshing, while still providing fiber and essential vitamins.

But the real star? That homemade peanut sauce. Made with powdered peanut butter, sweet chili sauce, soy sauce, rice vinegar, and a dash of sriracha, it hits every flavor note: salty, sweet, spicy, and tangy. It clings beautifully to the chicken, soaking into the rice just enough to coat each bite in bold, nutty flavor.

To finish, each bowl gets a few bright green onion slices, a wedge of lime for that citrusy kick, a sprinkle of crushed peanuts for crunch, and a drizzle of homemade yum yum sauce for creamy contrast. These final touches elevate the entire meal into something that feels restaurant-worthy.

How to Make Meal Prep Peanut Chicken and Rice Bowls

Creating these bowls is easier than you might think, especially with the help of an air fryer. It starts by slicing your chicken into bite-sized chunks, then tossing it in half the peanut sauce for a quick marinade. The air fryer does the rest—cooking the chicken to tender, slightly caramelized perfection in under 25 minutes total, with just a quick shake halfway through.

While the chicken is crisping, it’s time to build the base of your bowls. Warm up your jasmine rice (or prep it fresh if you prefer), and get your vegetables ready: shredded cabbage, carrots, green onions, and cilantro. This is the kind of mise en place that sets you up for effortless assembly later.

The yum yum sauce—made from Greek yogurt, tomato paste, spices, and a splash of almond milk—is a quick whisk-away from creamy perfection. It stores beautifully and adds that extra richness to the finished bowl.

Once the chicken is fully cooked, toss it with the remaining peanut sauce to lock in all that bold flavor. Then it’s time to assemble: rice on the bottom, followed by vegetables, chicken, toppings, and sauces. Each container becomes a self-contained powerhouse of taste and nutrition.

And because everything is portioned out ahead of time, grabbing lunch is as easy as opening the fridge and heating up a bowl. No more wondering what to eat or settling for less-than-healthy options when time is tight.

Healthy Benefits of This Peanut Chicken Bowl Recipe

What sets this recipe apart from the typical takeout-style rice bowl is how thoughtfully it’s been reimagined for healthy living—without losing any of the indulgent appeal. This isn’t just about calories; it’s about quality nutrition and sustainable energy.

The use of powdered peanut butter in the sauce keeps the fat content lower while still delivering that full-bodied peanut flavor. The chicken is air fried instead of pan-fried or deep-fried, cutting back on oil without sacrificing texture. And the sauces are crafted with lower-sugar, lower-sodium ingredients to keep things balanced.

Each bowl offers 31 grams of protein and 7 grams of fiber, making it a high-protein, filling option that supports muscle maintenance and keeps hunger at bay. The smart carb choice of jasmine rice gives you slow-burning energy, while the mix of veggies adds not just nutrients, but volume—so you feel full and satisfied.

Because everything is pre-portioned, this dish is perfect for anyone trying to stick to clean eating or manage macros. It’s also naturally gluten-free, dairy-light, and easily adaptable for different dietary needs.

More Meal Prep Ideas You’ll Love

If you love these Meal Prep Peanut Chicken and Rice Bowls, you’re going to want to add a few more bold-flavored recipes to your weekly rotation. One great place to start is with these meal prep firecracker chicken and rice bowls. They bring the heat with a spicy-sweet glaze and are just as air fryer-friendly and easy to portion ahead of time.

For a beefier option that still keeps things macro-friendly, try these beef taco bowl meal prep recipes. With seasoned ground beef, rice, and crisp veggies, they’re a satisfying change of pace when you want something a little more Tex-Mex inspired.

Meal prep doesn’t have to mean eating the same thing every day. Rotate between these three options and you’ll have variety, nutrition, and serious flavor all week long.

FAQ: Peanut Chicken Bowl Recipe Basics

What makes this peanut chicken bowl recipe healthy?
It’s packed with lean protein, fiber-rich veggies, and a lightened-up sauce that skips the excess oils and sugar. Using an air fryer instead of pan-frying slashes fat, and the controlled portions help support clean eating goals.

Can I customize this peanut chicken protein bowl?
Absolutely. Swap jasmine rice for brown rice or cauliflower rice. Add cucumbers, edamame, or bell peppers for extra crunch. Want more heat? Double the sriracha. It’s flexible enough to suit your preferences while still keeping the core flavors intact.

How long can I store these meal prep bowls?
These bowls stay fresh for up to 4 days in the fridge. Keep the yum yum sauce separate until ready to eat for best texture. They’re perfect for prepping on Sunday and eating through Thursday.

What can I use instead of peanut butter?
If you have a peanut allergy or prefer another nut, powdered almond butter or sunflower seed butter works well as a swap in the sauce. You’ll still get that creamy texture and rich flavor with a slightly different twist.

Conclusion: Make These Meal Prep Peanut Chicken and Rice Bowls Today

It’s rare to find a meal that’s equal parts healthy, satisfying, and easy to prepare—but these Meal Prep Peanut Chicken and Rice Bowls check every box. They’re proof that eating clean doesn’t have to mean eating bland, and that prepping ahead doesn’t have to be boring.

The vibrant veggies, flavorful chicken, and creamy sauces create a harmony that makes lunchtime something to look forward to. With a little planning, you can have four delicious, macro-balanced meals on hand—ready to fuel your body and satisfy your cravings.

Whether you’re new to meal prep or a seasoned pro, this recipe is one you’ll come back to again and again. Because when food tastes this good and feels this good, it becomes more than just lunch—it becomes a lifestyle.

For more successful recipes, you can visit our Facebook page or our Pinterest account